Glad my shins healed from deadliftin' with Linda. Can't wait till tommorow!

Video's not working for me... But I already know my gym doesn't have a GHS machine, so I'll have to modify this workout somehow.

ok... did anybody else not notice the difference between the bad and the good sit ups?

serves me right for checking the WOD the night before. The thought of my hamstrings tomorrow may prevent me from sleeping through the night.

TJ - watch her legs. bent knees=bad, straight legs=good; accelerates the "up" of the situp. If you try it, you'll feel the difference.

Hey,
My gym dosent have a glute-ham sit up machine! Can anyone recomend a sub for the GHS?

Tanks

Oh ok thanks Dale. Luckily my school gym has one of those benches so I'll try it.

PVC Pipe $0.75
Lifting Shoes $80
The look on Annie's face when she says what she says at the end of the video......PRICELESS

Apparently I am not the onlyone who is having video problems, anyone have any idea how to do the GHS? Thanks.

I've got the same problem as #6. No glute-ham machine. Can't seem to find a good substitute either. Would maybe a swiss ball style sit-up come close?
Thanks

#6- I have sat on a stability ball and locked my ankles under the lat pull knee pads. Keep your legs straight and give it a go. Worked like a charm (I couldn't cough without pain because of the soreness for days after).

The quality of these instructional videos continues to be excellent. The push-press thing is really helpful for a self-taught yahoo like myself. Thanks so much!

I wanted to throw an idea out there for everyone to think about and comment on. It seems that some exercises performed are going to lead to postural problems later in life. For example, tucking your lumbar spine at the bottom of a front squat, overhead squat etc... I understand the idea of dropping your hips below knee height (activate the hamstrings, etc...). The glute-ham sit ups make my back hurt just watching. To me, any loading of the spine when not in the natural curvature will press the intravetebral discs out the back of your spine. Thoughts?

pretty sure the idea is to avoid tucking your spine at the bottom of squats with greater flexibility

...and to think, I almost did some ab work after todays WOD. Good thing I thought best of it!

Tucking your butt at the bottom of a squat is weak or inflexible hamstrings, and is bad. Why do glute-ham sit-ups make you cringe? I do them and they are pain free, well "bad" pain free. The spine should be in its natural curve during the motion. Also I would not consider the spinal loading very high compared to many other lifts.

Eva Claire you're a super star! Yay for not sucking at the jerk like somebody we know whom we're not going to mention - hopefully!

Tony I was half expecting to see the vid of me and my horizontal push-jerk after seeing Annie's little demo at the end of the clip!

to #13 I don't know about anyone else but once I started doing heavy front squats along with a lot of pull-throughs the low back pain I would sometimes get from squats or deadlifts virtually disappeared.

#9
I had trouble viewing the video as well, but I was able to save it to my computer and then view it. Right-click the link and select Save Target As.

Do you guys guys do push ups / running / box jumps / sprints etc... on your own?

I'v been following crossfit now for 2 weeks and thought there was more or at least some of what I stated above. I guess crossfit is a base and lots of people do the extra work on top of the workouts? Or would I end up overtraining?

I sometimes want to through in a 2.4km or 5km run or do some push ups but say ahh it will probably be in tomorows workout.

I want to increase my times for army basic training. Should I add to my workouts or is this just a little streak without those types of workouts? Or are pushups / running not including very often?

I understand the WOD is just a layout but i'd like to know if most people who want to increase performance through in extra.

Thanks

this should be an easy one. i'm actually looking forward to it.

OH and a catch up post

Nancy as rx'ed 13:01

Running behind due to injuries.

WOD from a couple days ago:
21-18-15-12-9-6-3 KB Swings @ 1.5pd
21-18-15-12-9-6-3 Pullups (underhand, no kipping)

10:12

Grip is fried.

howard

Her legs still bend some during the "good" reps--still not seeing the difference here

Oh man..that comment at the end is amazing!

I'm looking forward to the WOD tomorrow looks fun!

I believe I see her legs bend on the down portion of the good situp and is straight on the up portion. On the bad situps her legs are bent the entire way through.
That being said what is a good sub if you don't have a glute-ham developer?

Her legs only bend in the good ones on the way down...i watched it like3 times in a row...

Brian are you doing the crossfit warm up? If you go to the FAQ on the left side of the page...you will find a link to "offical crossfit warmup" try incorporating that in to WOD. You can always alter it to suit your needs, but it's a good layout that works the entire body before actually doing the WOD.

Hope that helps

I have been crossfitting for a couple months now and loving it. I started an intense Marathon training program (my goal is a sub 3 hour marathon/the program involves intervals, hill repeats and race pace workouts) a few days ago in addition to the crossfit workouts. My milage is low right now so I haven't hit any problems yet, but I am debating if the crossfit workouts should be put on hold as my running volume and intensity increases in order to avoid overtraining. Any advice from someone who has dealt with this would be appreciated.

#13 Kevin,
I agree completely with you that some crossfit exercises are not the best for healthy posture. For the sake of this discussion, let's focus on the "glut-ham situps."
1. The abdominal muscles(rectus abdominus, etc.) only contract three inches. The rest of the movement in the video consists of hip flexion, preformed by the quadriceps(rectus femoris) and other small hipflexor muscles. In my opinion it is not functionally necessary to work the abdominals through the entire range, unless you are training to compete in the limbo, when you will have to bend back that far. That is debatable though.
2. Not debatable: I find it funny that the "glut-ham situps" in the video do not work the gluts or the hams. As I previously stated it works the abdominals and hipflexors. Don't know if this is an intentional mistake, but they should rename the exercise.

Anyways, have fun guys

Justin, they are named thus because the machine is a glute-ham developer. It's being used for a different purpose here.

These last few days have been brutal, just got back from my adult gymnastics class where I did some bar work specifically giants. My shoulders are TOASTED, and anyone who has done giants knows that my abs aren't going to function tomorrow. don't know how i'm going to feel after deadlifts tomorrow either... god help me. But hell if i'm not going to do the workout as rx'd.

#26 tank: sub 3-hr marathon, wow! Do you have any background in running or something of this sort? I would love to train with you!

Looking forward to deadlifts...

anybody here have insight on creatine usage? I'm m/27 6'1" 125# and looking for either mass/weight gain, or explosive strength. I play on a basketball league and wanna do more work in the key. I know I have a runner's body... I did cross country and track in HS and Undergrad, and I just ran the LA Marathon in March. My metabolism is stupid high, I had my thyroid checked 6 years ago. I can't take weight gainer cuz it's too much sugar, my body gets major inflammation even from small doses. Protein mixes haven't been useful in the past. Fighting genetics here, my whole fam is slender. Sucks to be me, I'd rather be overweight. J/K. Sucks either way.
Jae

#20
If you can even do part of a typical WOD, let alone the warm up, you will do just fine on the the APFT. I get worn out just reading the WOD and I max the APFT for 28 year olds.

Warmed up with 3 x 10 pull ups, dips, back extensions.

Completed the WOD in 7:07

Did not have a glute Ham developer, so had to improvise with a swiss ball and foot hold and incline sit up bench. Have a good day.

Maybe too late for today's workout but here are some plans for a home brew GHD that works pretty well:

(WS/FS)

http://www.crossfit.com/discus/messages/26/40143.html

Cheers, kempie

172#/6'0"/32yrs/m

8:46

I tried real hard this time, but it was tough. My whole balance is off whack - having trouble walking straight!

BTW, one particularly easy way to jerry rig a GHS setup is to put a loose rope around the bottom of a bench and thread your feet through it. Since my bench is built onto a bench press rack, I can put my feet through the rope then wedge them under the bp rack's strut. Works pretty well.

CFWU (12), WOD mod as follows;

21 x 225lb Deads, 30 situps, 30 goodmornings 45lb
15 x 225lb Deads, 20 situps, 20 goodmornings 45lb
9 x 225lb Deads, 10 situps, 10 goodmornings 45lb

13m32s, tough one i thought....

Been sick with a nasty bug going around - 1st WOD in 4 days. Felt sluggish duh!
no broken sets on the DL
21-15-9 - good thing my shins healed from Lind only to be opened up again today - LOVE IT!
Sets of 10 on the Glut Hammy Thingys - Tough!
3 x 10, 2 x 10, 1 x 10
7:30
Home to the good ole US in 31 and counting

#33 kempie

People beleive me when I say this man is a genius. Best bit of home made kit I have seen

42yom/161.5#

CFWU X3 (No situps)
14:45

BrandX "Buttercup" version.
85#X21, 15 subbed situps
85#X15, 10 situps
85#X9, 5 situps

3:53
Total 22:38

20 yom/ 190#

CFWU x 3

10 mins

subbed for the GHSI's by just putting my sit up bench on it's highest incline.

Dead's were broken up somewhat, but they're definetly feeling lighter!

280#/43 yom

subbed 295# for DL and swiss ball/lat machine set up for GH situps

11:30

Got in, got it done and left the gym before the Weiderites finished their 6 sets of "behind the neck shoulder press."

9 minutes, but I did regular sit ups, no glute-ham machine, but I will try the swiss ball/bench technique next time.

M/33/84kg

21-15-9 of:

Dumbell Bench-Press 60kg(2x30kg)
Dumbell Snatch 20kg
Pull-Ups

20 min

Today marks one month of CrossFit. I haven't felt this good since I got out of the Marines (10 years ago).

Just did the WOD in 15:00

DL = 135 lb

I'll bring a rope or strap next time and try to use a bench for the sit ups.

Another (somewhat complicated) method for doing the GH situps:

Take the safety bars on one of the tall multi-purpose racks and put them both on one side - one in the bottom holes and the other two holes up. Place a bench out to the side of the rack. Wedge your feet between the bars and sit on the bench sideways.

Maybe not the best substitute, but it worked for me this AM.

Kegger, I was wondering if you'd sub up. Nice work, bro. I think I might sub up maybe to 255 (I'm still a little man and my CFT is a bit down from the big boys). Plus, BJJ tonight.

Gooood morning!

M/38/185

As Rx'd (except I scaled down to 215 lbs AND used a near-vertical decline bench for the sit-ups. So, same thing, only different...)

14:10.

More better faster

scaled to BW Deads 175. working on perfect form.
added paralette pushups to the 30-20-10
subbed decline situps
9:48

Nice video of push jerk. Pierre - from what I remember your push jerks looked pretty tight. EC - you keep shining, girl!

i heart jerks.

i dont think we'll be seeing me in any squat clean demos, however!

13:40

lots of running around between stations. not on top form.

8:22

225lbs DL, subbed kte 1:1 for ghd

that sounds funny. Sweet rest day, here I come.

15:00

It hurt pretty bad but I got it done.

Howdy,
Yesterday's Work
{Clean high pulls 60kgx5x10 (~10:00) then RDL 120kgx10x5 SW/ Pushupx10x5 (~41 pound son Leif on my back; hands on DB's, feet elevated to match hand's height): 11:00}
Bdw. 85kg...

23M 6' 173

12:45

24/74Kg/M

Deadlifts really weak so I started on 85Kg but quickly dropped to 65Kg x 21, 70 x 15, 75 x 9, did gym ball sit ups for GHSU.

15.32

I was going to take tomorrow off but this WOD is just too enticing. I am one day behind.

I am having trouble with the overhead squats. I have a shoulder injury which Cross Fit is helping. I can do the broom stick reps but the bar is to big of a jump. Does anyone have a recommendation on how to proceed from here. Thanks
Bob

bw: 185

Subbed decline situps for GHS. Gym here has no GHD.

5:59

18 / F

So this was my first time doing deadlifts.
Tried to focus on technique - weight used:
65 lbs.
Still, I was having trouble doing more than 3-4 reps at a time. good stuff to work on.

18:10

cfwu x3 -ghd situps and back ext

as rx'ed on GHD

4:13

I KNEW i'd have a kick @$$ time!

i think i can squeeze out another 30-40 seconds cuz i had to take a couple rests.

OC Aswad(female) 7:15 at 135# dl's
She timed me as my witness.

#46-Dale

Thanks. I have started using the CFT scaling technigue rather than a BWT one. It seems to work a little better. Do you think BJJ would help me in my job as a middle school principal? I have a lot of kids I could try submission holds on...

#27
I found that I could do 2 workouts a week with marathon training. I did mainly strength routines instead of metcon and was able to avoid losing much strength during my training. I did relatively low mileage, peaking at about 45 miles a week. If you're doing significantly more than that you might have trouble with overtraining.

#31
I find creatine can be helpful, but don't expect a miracle. Maybe a couple pounds of muscle and a little strength increase.

45 / 180

subbed strap under bench for pseudo GH sit-ups (Thanks Mike #36)

8:01

Don't think I can do the GHSU. Have major lower back issues. Any good subs? I even have problems with regular situps and usually sub crunches of some sort. Any advice would be appreciated.

Kegger what is the CFT scaling tech? Thanks

About 15:00

All DL sets broken.
All GH on situp ball, feet under lat pull down rollers. Weird balancing and doing core in between strength DL sets.

subbed situps for GHS

5:07

21/15/9:
225lb DL (all broken)
Decline situps

9:36

21-15-9 225# dl

30-20-10 situps on the 45 degree back extension platform, no ghd

8.27m

1st and 2nd dl sets broken

M 38/145

As rx'd ~8:00

Will

WU
.5 mi. walk on treadmill
DL oly bar
DL 135# x 10
DL 185# x 5
WOD
6:58
subbed GHSU w/ decline situps
205 DL partioned 15 10/5

35yom/155lbs

CFWU x3

Seeing that my 1rep max was 225, scaled down to 145 lbs
otherwise as rx'd 15:30

Used 205# and abmat. Only made it 11 DLs into the second round when my headache returned. Probably the worst one I've ever had. This time I had to quit the WOD where I was.

Thats strike 3 with these headeaches. Going to sick call today...

Age 29
BW 165

37/M/190--Syracuse NY
No GHD, so did sit ups on roman chair.
4:43

Then just to punish hams further, rowed 2000M.

performed the warmup (15) x3

had back spasms. got 3 reps on the dl and had to quit. i'm taking the week off.

EC - you've got a good squat clean you just don't like doing them!

WOD, ME:

Sub 185 for 225 DL
No GHD, so incline situps - 11.50

KIMO at 225, incline - 12.30

And ANDREW, doing his first deadlifts ever (135) - 18.45 (we made him slow down to help his form at the end)

26/M/150

deadlift
21 - 105
15 - 115
9 - 125

GHS as rx'ed

13:01

M/150/26

deadlift
21 - 105
15 - 115
9 - 125

GHS - as rx'ed

13:01

1/2 Intensity Week (last day)
CFWUx2 (-dips; -sit-ups; +pull-ups)

10:25 (135 lb DL; 15-10-5 Knees to Elbows)

Back Squat
45x10; 95x10x2; 135x5x2

Jae (#31)
I'm 26/6'6"/196 lb. About half-way through December, I was 178 lb and I started the Zone diet. First I started with the number of recommended blocks (22) and felt great, but was losing / maintaining weight. In mid-February, I started increasing my blocks by 2-3 every week or two trying to gain 2-3 lb per week. It's been 11 weeks and I've gained 18 lb. I'm now eating 45 blocks per day and I think I've reached the limit to how much I can eat. So, I'm going to reduce my protein and carb blocks a little and increase the fat. The Zone diet has worked great for me and you might want to try it.

No GHM subbed feet wedged in benchpress rack to simulate
10:01

12:44 as rx'd

First time doing GHS

Weird burning sensation in hip flexor area

#######################

Had to use a roman chair, I think it is about the samething.

7:08

As RX'd.

12:37

BW 167 DL @ 225 Used ball and knee pad on lat machine for situps, keeping legs straight. Did 30 situps each round.
Total time 22 min

Kevin #13 & Justin #28

First thing - its called a Glute Ham Sit-Up because it is performed on a Glute Ham Device!

Secondly the load on the spine when done correctly is NIL, the engagement of rectus femoris resulting in hip flexion comes from having the knee fully extended which occurs most effectively when fully extended at the hip. The job of the core here is to stabilize the spine - this is an advanced technique - if you cannot perform it without being pain free there is a corruption of either technique or physical capacity. "Pain free" does not mean "discomfort free" this is a difficult movement.

Lastly - When done under the tutelage of a good coach this movement is likely to correct postural problems and/or strengthen existing posture far more than it is likely to distort it. If you've never been taught how to do it properly then don't, particularly if you lack confidence in its performance. Your incling that it will injure the back is more likely because of that fact, not because it is unsafe inherently, but because lack of understanding makes it so! This is no different then going skiing without having been taught how..

It behooves every one of us to step back and learn how to do things properly before attempting to do it on our own. Go get some instruction its worth it!

EC -- YOU ARE SO HOT! SORRY I MISSED YOU IN BOSTON IT WAS A QUICK IN AND OUT, ER...SO TO SPEAK..

ILL CALL SOON, BACK IN BEANTOWN LATER IN THE SUMMER.

PEACE,

DAVID

Age: 41
BW: 167

CFWUx3 (minus situps)

as Rx'd: 8:09

w00t!

5th week of Paleo Diet, and *every single WOD* is a PR!

First time I did a WOD and afterward thought
"That wasn't that hard"
Better go faster next time.
9:15
225 DL
GHS w/ floor anchored situp bar and a med ball. need somthing better.

M/50 YOA/165

First time commenting - first week following CF's WOD, and am nearly dead!

CFWU: 3 rounds
Samson stretch
Overhead squats X 15 reps
Back Ext. X 15
Pushups X 15 (no pullups as left bicep is killing me from Monday's WOD!!!)
Dips X 10
WDO - 12:20
135 DL X 21
30 situps
135 DL X 15
20 situps
185 DL X 9
10 situps

I should have gone higher on the second set of DLs, but I am not ready for 225. Unfortunately, I had to sub regular situps, as the only "expedient" GHSU I tried KILLED my back!

Great stuff, though I have to work in my pullups as soon as my left bicep feels better!

To #27
I to am a long distance runner and have been following CF training on a regular basis for a month now. I do my runs first then hit the gym for my CF work out. I am running faster and stronger now since I've started my training. CF is a compliment to your primary program. I don't believe it a a stand alone program. I my be wrong. Cf works that's all I know. I'm hooked.

As written... 8:54

50/196

205 lb. DL
GHD Sit-ups
12:46

Hate to be a bother, but I need to get to the archived workouts, and i can't find the link. Please help, and yell at me if you will.

35/194
10:57

#92 right side of the main page 2/3 of the way down right under the google search bar!!!

202lb/66"/38yom

as rx'd approx. 12 minutes, stopwatch malfunction
subbed physioball with lat machine for gh sit-ups as per Kegger #11 suggestion.

#92 2/3 of the way down on the right hand side of the main page under the Google seach bar!

Its a drop down menu.

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
CFWUx3

225# DL x21
GHSUx30
DL x15
GHSUx20
DL x9
GHSUx10

9:34

CFWUx2 (-sit-ups, sub tricep push-ups for dips)

18:40
165 lb DL (1.25xBW)
All DL broken into sets of 3
Subbed KTE for GHD sit-ups (1:1)

CFWx2

8:12, all GHS except last set broken, otherwise as rx'd.
Pre- TGU practice. Sweet article in the May CFJ!
Post- Was gonna OHS, but was really dizzy after the WOD (GHS?). Ate dinner instead!

Deric #61, 4:13, holy crap dude, that is INSANE! Congrats!

Male
Age: 30
Bwt: 133

CFWU x 2 (minus sit-ups)

WOD - gym doesn't have GHD, so went with normal sit-ups (I know, not the same)
175 DL x 21
sit-up x 30
175 DL x 15
sit-up x 20
175 DL x 9
sit-up x 10
9:19

29m, 197lbs, 4:37 as rx'd, sorry Jason Howard, I got beat.

my first WOD:
CFWUx3
11:39
12 push press @ 95
400m
12 push press @ 95
5:04
wod as rx except dl @ 200
12:15
44yo/m/168
what a great way to work can't wait for tomorrow

Dale #46/Kegger #62:

Cool to see the CFT scaling in use!! Dale, RI trip is ON!! Will touch base with details.

TJ #66 Check out message board under WOD: scaling the WOD. Fun thread that discusses different ways to scale up and down, as well as good reasons why someone may or may NOT want to do so. Good luck.

Fine muscle work tomorrow so will do this after work then. No GHD so will either use kegger's sub or KTE.

M/31/6'0/193

CFWUx3

225 pound Deadlift, 21 reps
30 Glute-ham sit-ups(sub decline sit-ups)
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups(sub decline sit-ups)
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups(sub decline sit-ups)

Time 6:47

Finnished with 2000 meter row

My 2 cents:

I may have a solution to the torn hands that many people have posted lately. My hands don't get torn up and I was trying to figure out what I do differently. The only thing I can come up with is that I do 3 rounds of the CFWU at 15 reps before every WOD. Each day my hands go through 45 pullups in the warmup. If the WOD contains pullups or something very upper body specific, I still do 3 rounds with 15 reps. I think the daily exposure of my hands to the pull up bar does not allow my hands to soften.

Another thing I have noted is that some people time their warm up or don't do the full 3 rounds of the CFWU. If you are doing the CFWU for time, it is no longer a warm up; it is a workout! Basically, you put your body through 2 WOD's without a warm up.

I think that sometimes people skip rounds or exercises and make substitutions in the CFWU so that they are not fatigued for the WOD and so that their time is not affected. I don't think this is a good idea. Completing the CFWU properly is a higher priority than finishing the WOD quickly. Skipping sit ups in the warm up and then hitting 30 glute-ham sit ups as fast as possible isn't the smartest idea. What good is a fast time if you pull or injure something?

We are CrossFit athletes and as such, we do not avoid something because it is hard, we do it because we know it will make us better!

Now I am off to the gym for 3xCFWU(15) and the WOD...3,2,1,GO! (Will post my time when I get back)

#95 Pierre Auge,

Much obliged.

Scaled as follows:

60 kg Deadlift, 21 reps (3 x 7)
30 Glute-ham sit-ups (unbroken)
60 kg Deadlift, 15 reps (3 x 5)
20 Glute-ham sit-ups (unbroken)
60 kg Deadlift, 9 reps (unbroken)
10 Glute-ham sit-ups (unbroken)

Time: 11 min

33/M/66"/160#

CFWU x 3

5K fun run in 21:45

WOD
185DL (should have used more weight)
Swiss ball GHS

6:51

Tommy A: 8:57 as Rx'd
GAK: 9:59 (sub 135#dl)

M/26/177
CFWUx3
WOD as Rx'd: 8.37

5:36

Straight bar DLs and medicine ball full range SU with bent legs.

Had to break 15 DL into 11/4 due to grip mostly. First broken set in a long time but usually use trap bar too.

FOllowed with more DLs:

275 x 3
325
375 (no go)
325
275 x 5

and a little snatch practice (hang squat snatch with bar)

Jae #31, if you want to gain weight, stop the long distance running. That's what's keeping your weight down.

31/m/77"/225

11:00 as rx'd.

I didn't feel like I took much rest but I see some are completing this in less than 5 minutes...amazing! Sort of embarrassing to be 225 and only doing my body weight on the deadlifts and it still took me 11 minutes. Oh well, only my second week, gives me something to shoot for.

Tim:

Pre: Skipped yesterday's WOD, so made it up... sort of... Push Press 135x5, 165x4, 185x3 (bodyweight)

Today's WOD, as rx'ed: 8:00

DL's unbroken except for 1st set (adjusted hook grip), GHD situps more-or-less unbroken as well.

Post: back traction on rings.

Bwt 132

As Rx'd:

6:39

To Mike Mc, try this for your headache... Vitamin B2 and Fever Few. Take them together in tablet form. It might help.

M/33/5'9"/180#/CFT=830

As Rx'd
On GHD w/ hands to floor and then feet ea rep
10:09

26/m/6'3/218lbs

CFWUx3
As RX'd: 5:24

Easy Day :)

Didn't have a good sub for the GHD situps, so I subbed knees to elbows. My grip was so worn from this one I don't know how much time I added.

16:03 with the sub.

Deadlift 135#/GH situps

15+6/20+10
10+5/10+10
9/5+2+1+1+1

13:23

M/29/6'6"/282

13 min. subbed decline situps.

pre-back squats-3x5rpes-173,187,197
wod as rx'd-4:36 all sets unbroken
post-1000m row,20 burpees,20 ring dips, 500m row,10 burpees,10 ring dips-12:26
need to work on kipping for dips, all singles
spent, need a day off!!!!

pre-squats 3x5reps,173,187,197
wod-4:36 all sets unbroken
post-100m row,20 pu burpees,20 ring dips,500m row,10 pu burpees,10 ring dips-need to work on the ring dips, all singles-12:26

28 yom, 190 lbs
17:30

9:14......not as bad as I thought it was going to be.

5:17 as rx'ed, I'm unable to really rep out the deads each round without stalling on the last few reps. I got around 15 straight on the first round but then I had to pause at the top for the last 6 so that needs to be faster. I'm very happy with my sit-ups because all rounds were unbroken, practice and form work has been a great benefit.

Pre-Back Squat 3x5reps 177,187,202
Post-100m row,20 pu burpees,20 ring dips,500m row,10 pu burpees,10 ring dips=10:17 (What a slap in the face after the WOD, damn you 'hopper-style' post workouts!!)

41M/5'10"/155

11:56, no GHD bench - used a ball and locked my ankles under the knee pad of the seated calf-raise machine. Probably the first time that device was put to good use!

Specificity strikes again. I tried Cindy today for the first time. I got 17 rounds + pullups plus 7 pushups. Bench press and standing press are strengths for me, but pushups were the weak link today. After 8 rounds I was splitting 5/5. After 12 it was 5/3/2. Other exercises were not split.

Also, this routine felt like bodybuilding to me. I had trouble putting deodorant on afterwards because my chest was too sore. That hasn't happened to me since my first month of lifting about 14 years ago. I guess it all depends on what your body is used to.

The NOOBIE Files-
A while back one of the CF gurus was heard on a vid saying...
"Its OK to be a p--sy!"
It was those kind words that got me through my all messed up and scaled version of today's WOD. Oh.. for other NOOBS this is my third set of WODs implementing the CFWU every time and the difference is UNBELIEVABLE. Get Some!

I am 35/5"10"/215lbs
I did
CFWU x3 sub JPU's and bench dips, and GHDS
Then
DL 135 21
GHDS 21
DL 135 18
GHDS 18
DL 135 15
GHDS 18
Managed all but last set of DL's unbroken, now I will nap!

Oh right time...
22.30

yipeeee!

as Rx'd
5:11

Then
Push Press 3x3x3x3x3x3x3

95-105-115-125-135-155-175

23m/ 205 lbs
as RX'd
3:02

37m/ 250 lbs
as RX'd
3:44

28/M/185
CFWUx3

Subbed 185#
8:48

39yof, 145lbs

Deadlift scaled to 65kg (143lbs)
No GHD so sit-ups on decline sit up bench

8:15

PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPP

100Kg deadlift

10:59

PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPP

Phil

M 50 69 180 CFT 725
Pre: Jump rope, speed bag, lunges
WOD: eight minutes
Scaled per CFT, 185 for DL
DL/GHDSU's unbroken
Post: Rack jerk practice

HELP I need a SUB for the situps I havent figured out how to rig something up in my gym they dont have that bench....COACH please respond

30/M/200

Bike to gym

CFWU x 3

Substituted situps off of a bench w/ feet secured under dumbbells

4:43

Extra deadlifts up to 405 x 3

Still P.O.d from yesterday's poor results. Was fired up today.

Wow! Great times #123, "so ill".

Age 34
BW 145#

As rx'd:

7:52

CFWU X 2

Scaled to 205# for DL

8:18

Cooled down with 1-mile run. Treadmill 5mph.

CFWU -back extensions
sub 185 on deadlift
13:00 min SMOKED

6:39 225# dl's w/ trap bar; gh situps done on a back extension gizmo. I watched the gh demo video again and the demonstrator goes well below parallel; on the back extension thing, I can get a bitty bit below parallel, but not too much. Do others have the same experience, or am I too white 'n' tight? BW:168, Y/A:58

6:09

245# DL
Kinda rig up a bench and put my feet on the lat pull down pads similiar to Kegger, the ball felt like it would break so i used the bench

Bingo Thanks!

#66-TJ

CFT Scaling Technique

Divide your CFT by 875 and then multiply the prescibed pounds for the WOD by the result. Here's how I got today's weight:

CFT=1127 so 1127/875=1.288. 225# X 1.288 = 289.9#

I used 295# because I did not want to dink around with a 25's, 5's and 2.5's to get 290#'s.

scaled DL 60 kg
21 and 15 broken into 3 sets.

11 minutes

m/37/6ft/175

Since I'm pretty new to deadlift, I started with 95 lbs to make sure I concentrate on form and don't screw up my back.

WoD took me about 10 minutes after which I still had some steam left, so I upped the weight to 115 and cranked out rounds of 10 DLs and 10 situps (on incline bench, don't have a GHD) for another 15 minutes.

Good workout, improved my deadlift. Definitely gonna feel it tomorrow.

looks like my last post didn't post...

BWT 143 lbs
7:35
sub'd
144 lbs DL
GHD sit ups (to parallel, first time doing them in a workout)

post:
for time:
1 km row
20 burpees
20 jumping ring holds
500 km
10 burpees
10 jumping ring holds
14:17

25/M/197

gym doesn't have a GHD that is parallel to ground, just an incline back ext. machine, so I used that for GHD situps

225# Deadlift

7.52

37yoM/5'8"/148lbs

Scaled DL to BW (145)
7:15

Tabata squats while giving a PT brief a few hours later.

I couldn't remember the CFT scaling method, so I just went w/ BW. Using the method, I should have used 160 lbs. I know that a significant portion of the population out there feel scaling doesn't allow working on weakness, but DL's of this weight/rep count aren't only hard for me to complete, they usually leave me in to much pain to function for a couple of days. ME days, I'll go for it, but met con days, I'm scaling.

Reply to Justin #28

Justin, I have to point out that the rectus femoris is mainly responsible for knee extension, but flexes the thigh at the hip too. The glute max and the piriformis are the main hip extensor muscles. I couldn't agree more with your opinion concerning proper range of motion.

Reply to Pierre Auge #86

I can't believe that you can say the loading of the spine is NIL! Any kind of weighted movement will result in loading of the spine. Deadlifts, front squats, back squats, overhead squats. All put pressure thru the spine. What you need to do is look at every exercise demo and observe the movement of the lumbar spine. What you will see is the lumbar spine being flexed. That causes the inervetebral discs to become pinched in the front and gape in the back. That will cause the fluid of the nucleus pulposus to move posteriorly which can compress nerve elements. This can lead to disc herniations or sciatica. My questions were posed as way of opening up dialoge.

M 50 69 180 CFT 725
WOD: eight minutes
Scaled per CFT, 185lb DL
DL & GHDSU unbroken

11'35" swissball w/anchored feet for ghd sit ups.
hex bar deadlifts. About a 1' walk between exercises.

EC- I have a Spring Break shirt for ya' but no address???

M/39/6'3"/200
Brand X Pack:
175# DL
2nd & 3rd sets broken due to weak grip.
Subbed decline situps.
All sets broken due to just being weak.
9:02

Just getting back into CF!! Forgot how much I love it. A bit under the wheather yesterday and today but forced myself to do mondays WOD.

17:45

sub situps for rx'd GHD due to lack of equipment
225#DL
10:04

oh my god - DJ - im emailing you now. you rock.

im going to wear it everyday.

SPRING BREAK 2007!

M/32/5"10/142

Rx'd
7:03
Skin on your shins...I used to have some!

I think a few days off helped significantly on this one.

DL 21, 15, 9 with 225lb load
GHSU 35, 20, 15 Forgot parameters, and definitely had to throw up at the end.

7:18

4.25 as prescribed.

M/23/165

DL's 21,15,9 @225lbs
GHSU's 30, 20 15

8:47

Misread this one last night.
21/15/10 dl 225#'s
21/15/10 GHS
9:35

#131

On the Scaling Technique, how do you get your initial CFT?

Wt: 209#

Subbed Decline Situps with full ROM and 10# weight overhead for GHS.

Otherwise as Rx'd

7:14

225 feels like what 135 used to feel like about 6 weeks ago. I'm seeing great results. Thank you CrossFit!

3:26 as rx'd

bwt-165

pre-back squat 3x5-217,237,257
post-"hopper" - 1K Row,20 burpees, 20 ring dips, 500 m row, 10 burpees, 10 ring dips - 8:53

M/23/218
1.25 BW for the deadlift

WOD
275lbs DL - 21, 15, 9
GHD situps (touch the floor every rep) 30,20,10

Time: 6:36

As Per Following Kevin's Insights into Functional Anatomy with respect to Crossfit and Spinal Loading:

As a preface, I'm just joining in on the discussion that was started. I don't think the point is

I was under the impression that disc herniations were caused by hyperflexion of the trunk, not hyper extension. The posterior longitudinal ligament tapers as it travels down the dorsal surface of the vertebral bodies of the spinal colum, namely it provides nearly 3/4" coverage in the lower thoracic region. However it does taper in the lumber region to sometimes less than half an inch, thus allowing the disc to bulge as the N. Propulsus is compressed, especially during heavy loads... BUT only in hyper flexion, this is why it is important to keep the back 'straight' (read maintain natural curve of the spine) during a deadlift.

The discs are generally well protected from hyper extention by the anterior longitudinal ligament which does not taper and covers nearly the entire ventral surface of the verterbral bodies (for the area in question.)

So my question is, which movement are you looking at specifically, and what exercises as examples, in which there is execessive flexion or hyperflexion? My understanding is that if the lower back complex; multifidus, lumbar iliocostalis, lumbar spinalis, external obliques and other smaller lower back synergists, if these were to all contract in order to maintain a slightly extended (think normal lumbar curve) posture through the range of motion, how does this cause hyperflexion?

Back to rectus fermoris, RF action is highly dependent on joint angle of hip to thigh and knee to lower leg. The vasti, (lateral, medial and intermediate) are prime knee extensors since they do only originate on the hip. So I would examine the angle of the hip in the motion to determine how active RF will be in addition to the iliopsoas complex during the phases of the GHSU. Also I think you and I have slightly different views on the roles of hamstrings in hip extension due to their large origin on the pubis of the os coccyx.

I will also say that since starting crossfit my lower back has not experienced any of the typical soreness that I had from traditional workouts, however this could be do from the lack of repeated workouts, e.g. squats this day, deadlifts this day, bench press this day, repeat. And also, discomfort is not pain.

as rx'd, 5:26.

bwt:147
cfwux3

Took it slow since it was 21/15/9 225 DLs that hurt my back last time (also had jeans on, didn't want to rip them or something ;)
as rx'd: 12:01

#151 Whoops, meant to say at end of second line,

"I don't think to point is to start an argument, but I do like the idea of a discussion on this topic."

Only got 1 rep of the 225 lbs deadlift, so I had to scale down to a lower weight of 170. Since I don't have the equipment for the Glute/Ham exercise I subbed it for situps. Completed my workout in 16:37.

34/m/185
CFWU
WOD
225LBS X 21
45 SWISS SITUPS
225LBS X 15
30 SWISS SITUPS
225LBS X 9
15 SWISS SITUPS

12:08 min

Started at 45 Swiss Situps and drop by thirds. This was because of the bounce from the ball. I found it almost assisted me in getting up. Next time I'll start at 60 and drop, unless my gym gets a glute-ham machine.

#151 emm34 - well stated
The only concern that I have ever had with back biomechanics and CrossFit has been with Burpees (the tendency to go into spinal flexion just before a violent hip/back extension). I will admit that the GHD sit-up does peak my interest, because in my understanding the illiopsoas complex is the prime hip flexor when the knee is being extended, and it's origin is on the anterior surface of the lumbar vertebrae. However, as you mention, with co-contraction of all of the other muscles involved in the force-couple of the lumbo-pelvic-hip complex the thoracic cavity should be able to provide enough internal pressure to offset the anterior pull.
As for the Burpees, I think the risk is aknowledged by the community but the exercise is simply to admired/hated to much to lose.

22yom/6'2"/218 lbs
as Rx'd

Myself 7:47

My friend Dan did it with me, his 6th crossfit workout. We are more or less the same specs.

Dan 9:45

Amazing what a workout partner can do for motivation

i am a day behind, so i did the push press 7x3

CFWU x 3 (air squats, jumping pullups -- really concentrated on the eccentric, each rep took about 3-4 seconds.)

40-45-50-55-55(f) 2nd rep, 45(f) 40 X2-45-50

cool down 5' treadmill w/ arm swings. get great looks when i do that, but it cuts down on DOMS!! i had 2 good things today, my first 1/2 pull up and 55# was my 1RM and i did it 4 times today! one bad thing today, though -- i wanted to do today's WOD so bad, but my gluts, hams, groin, and quads are killing me today from yesterday's improv workout, so i thought it not wise. eh, well. i'll catch up some time!!

ck

M/48/5'10"/170

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

9:09

38M/177

CFWU

WOD as rx'd: 6:10 (all that DL work is starting to payoff).

SAm

21m/195
CFWU
no glute/ham, did slantboard situps
5:40
also did 5min of get-ups w/ 16kg kb afterwards.

Whoops, errors abound so much for proof reading, I meant to say that the Vasti do not orignate on the hip at all, only on the femur. Also, hamstrings originate on the ischium NOT the pubis.

As rx'd 8:00! Ran a mile afterwards because my goal was 10:00 I was so happy!

Go CrossFit!

Josh Everett is the strength and conditioning coach for the UC Riverside baseball team. They're ranked 25 in the US according to Baseball America. Way to go, Josh!

16:08 with 185 had to keep taking breaks because I of dizzyness

5:39 as rx'd thanks to straight through DL this time. Some cramping in abs on 2nd run of ghd sit ups slowed me up a bit.
pre: back squat 177/187/197 for 5 reps
post: OPT "hopper" 1000m row/20 burpees/20 ring dips/500m row/10 burpees/10 ring dips = 12:51

33M / 185# / CF #87 / CFT 815

CF+otal with Flight: 815pr
SQT-295pr
Press-155
D.L.-365

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups (sub'd knees-to-elbows)
225 pound Deadlift, 15 reps
20 knees-to-elbows
225 pound Deadlift, 9 reps
10 knees-to-elbows

00:10::45

18 min. First time sticking to 225# for DL, so I was very happy, but lots of broken sets... sets of 2 at the end.

M, 33, 5'5", 160

CFWU x 2

WOD as RX'd
8:41

as rx#: 9:47 min
next time faster!!
have fun, Johan

125# DL, 21 rep
30 sit ups on incline bench at highest level
125# DL, 15 rep
20 sit ups on incline bench at highest level
125# DL, 9 rep
10 sit ups on physio ball with feet hooked on another bar
Time: 10:44
(including getting a ball and figuring out where I was going to hook feet b/c someone was using incline bench)

Made up push press
65x3, 75x3, 80x3, 80x3, 75x3, 70x3, 75x3
Kept doing a slight jerk. Could not stop that. Not sure what is up with that.

Not my best day at the gym.
Erin

5:02 with 225# DL and weighted (regular) situps with a 45# dumbbell. All sets unbroken.

4:11
Sit-ups on stability ball, feet anchored, alternating hands touching floor on each rep.
Great Workout!

7:08

as rx'd 6:40 sec. my back is screaming and kinda peeved my rings i ordered last week havent arrived yet!! i think fedex is messin with me. its worse than christmas AHHHHHHHH

BW 110
M
14:32
Dead lift scaled to 100 because I am small and weak and have enlarged the size of my bar by an extra inch and a half or so using foam and masking tape which really intensifies the lift.

I love my roman chair. It is amazing.

I am 24

M / 24 / 210
As Rx'd
8:50

40/163
as rx'd
7.28

27yo 200lbs

CFWUx3

4:28

(using my best creation of a ghd)

then, OHS 95x20

CFWU x 3
DL 205 Pounds
Modified Glute-Ham sit-ups
Time 4:07
Also did additional sit ups and some bench as well.

bw : 71kg

60kg deadlifts, incline situps = 6:05
unbroken sets, will go for 65kg dl next time

17 y.o.m
BW 177

9:25:44
started with a 155 deadlift (back was sore for some reason)
ended with a 135 deadlift.
I'm not too proud of this posting.

age 20 weight 180

deadlift 225
subbed ghs with hanging leg lifts

12 min

All right Trevor S!!!!!! Nice work, I was way off guessing you'd be sub 7 minutes!

4::41

Using 205lbs for DL based on Coach Rip's formula of dividing my CrossFit Total by 875 to get a multiple. Mine is .92 therefore 205lbs vice 225. I've found this to be an excellent way to determine what weight I should be using.

We're now an affiliate - check us out at www.crossfitflood.com

Neil(49) & Ellie(52)

Tues 1/5/07

Neil 1000 mtr row + CFWU + Push press w/up sets

Sh/press 10 X 45# 5 X 88# + 5 X PP

Push press 5 X 132# 5 X 154#

3 X 176#
3 X 187#
1 X 198# failed 2nd & 3rd
3 X 176#
3 X 187#
3 X 187#
3 X 187#

Ellie 5 min X/trainer + CFWU + PP W/up sets

5 X 40# 5 X 45# 5 X 50#

3 X 55#
3 X 60#
3 X 65# PR
3 X 65#
3 X 65#
3 X 70# PR
3 X 70#

Today

Neil 1000 mtr row + CFWU + HPC practice

5 X 5 X 100#

WOD rx'd 8.57 (DL 225#)

Ellie X/trainer 5mins + CFWU + HPC practice

5 X 5 X 50#

WOD rx'd 5.26 (DL 115# as per CFT scaling)

22 yrs/180 lbs

20:40 as rx'd

24/M/252#

Subbed 60 degree incline sit-ups for GHSU.

Otherwise as rx'd: 7:32

Very pleased with the effort I put forth today.

24:52 as rx'd

44/176

Pre: 1 hour of soccer at lunch

WOD: 5:23, used 243 lbs for deadlift, scaled to CFT.

Post: 2 hours of volleyball.

225 x 10
225 x 11
30 decline situps
205 x 15
30 decline situps
205 x 9
30 decline situps

12:07

Completed as rx'd
....then did "20 to 1" Push ups and sit ups(20 push ups 1 sit up, 19 push ups 2 sit ups etc)
...then did 10 9 8 7 6 5 4 3 2 1 of pull ups/knees to elbows/burpees.

28yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. 95lb Deadlift x 10.

135lb Deadlift, 21 reps
30 Glute-ham sit-ups
135lb Deadlift, 15 reps
20 Glute-ham sit-ups
135lb Deadlift, 9 reps
10 Glute-ham sit-ups
Time: 18:30
First time doing glute-ham sit-ups. Did them off my workbench with a rope holding my feet down. Seemed to work out ok but a GHD would be much nicer.
Foam roll work after.

CFWU x3 (1/2 sit-ups)

WOD
:05::01

Went a bit wider on the DL's and felt pretty good afterward.

Get some, Go again!

9:37

7:38
111# deadlifts
situps on stability ball with feet anchored

35/M/205
10:00:01

33/F/138
95#
10:35:06

27/m/215
as rx'd
6:01

decreased volume to avoid the dump truck called DOMS

15-12-9 of:
225lbs DL
SB sit-ups

result...7:12

Push press

50kg x 3
60kg x 3
70kg x 3
80kg x 3
82kg x 3
84kg x 3
86kg x 1

#28
i'm positive that they are called glute-ham sit-ups because you use a glute-ham station to do them-

made up my own workout today. recovering form a strain in my lower back and knew today's workout would re-injure the area. i did 20-15-10 rounds of deadhang pull-ups and 95# OHS in 13:08, rested abbout 5 min and did 20-15-10 rounds of inverted rows and pistols(20 on the right leg then 20 on the left and so on) in 13:55

I am whipped!

7.04
no GHD, used swiss ball

as rx'd

11:00, shared bar and GHD with 2 other x-fitters, so there was a bit of rest between sets

BW 58kg

60kg DLs
GHDs

10:49

21/M/145#

My school just got rid of their GHS stations, so I substituted leg curls, one leg at a time w/ 50#. Took me twice as long to finish, but still got 14:46

28/F/105#

155# DL
no GHD did sit-ups on decline bench reaching hands over head to touch the floor.

time: 6:38

oh and 3 mile interval running before WOD, then CFWUx2

F/50
DL @ 43#
scaled the GHS to 20-15-10
7:19

Hey-

WOD: 260lb DL & sub - Knees to Rings

12:50

Xtra: 2 mile run with 5 hill sprints

-K

25/m/165 11:18

No GHS machine, so I subbed inclined sit-ups. Deadlift sets broken...need work, but getting better.

Theresa
155 lb DL - 8:00

Mark
185 lb DL - 10:11

CFU then workout as rx'd 7:43

1 hour martial arts (40+ mins of kicking, followed by adrenal stress self-defense) then CFWU x2.

21-15-9 deadlifts 50kg alternating with
30-20-10 situps (feet anchored on "power tower" simulating GHD with my bench)
time: 9:43

cooldown with 11 mins of run 1 minute, walk 30 seconds.

Really needing a rest day for my legs & shoulders... and back, arms, abs... Hope tomorrow is grappling or NHB instead of kicking.

8:40, as RXed.

Damn people, some of you are just fast. Here I was thinking I was hot crap with my 8:40 time. Gotta love CF for keeping me honest and humble!

Pat 31/M/175
as rx'd 4:24

Thomi 29/F/112
used 85# for deads
7:18

did we do anything pre or post?......no one will ever know!!!!! :)

N: 155# DL, 9:57
J: As Rx'd, 4:11

31 M 195lb

8 mins
subbed slant board situps for GHSU.

Kegger-

Interesting,... 2 different calcs for scaling, but same result. First using my bodyweight and second using my CFT.

1) My weight is 200lbs, while assuming the workout is designed for a 175lb athlete, the equation is:

225lb/175lb=1.29, then 200lbx1.29=258lb

2) My CFT is 1005, while using Rips conversion of 875, the equation is:

1005lb/875=1.14, then 225lbx1.14=258lb

How did he do dat?

-K

26/M/204.5

16:50

used ball and bench instead of GH machine.

big pipe: subd kte, 1st rd DL unbroken, but fried grip after 1st round slowed me down, could barely grip the bar 17:20

30/m/5'11"/185

CFWUx3

225lb DL
Sit-ups done on a decline bench (no GHS bench)

10:17

7:17 as rx'd.

M/18/153

13:28 as rx'd (GHD sit-ups w/ bench and tow strap)

Interestingly, my lower back was quite sore before this workout and not at all sore after. I may know next to nothing about anatomy but black box theory sure simplifies things.

Nadia, you rock!

Done after Push press WOD; BW 128

150# DL/situps done on highest setting of decline bench (60 deg. angle?) w/ straight legs as if on GHD.

18:05; DLs better than in Linda the other day in terms of soreness and form at same weight.

thanks gaucoin, OPT made sure that I didn't stop and went straight through on the DL. If it was for a few stoppages in the second round of GHD sit-ups I would have been breathing down your neck for sure.

33 yo 6'1" 170lbs

CFWU X 3

Time = 13:56

DL broken into sets of 5 more or less
21 dl, then 30 sit-ups on bench with tow strap...15/20..9/10

12:55; 175# deads.
Warmup: pullups, double-unders, ring supports.

This is my 10th week of crossfit and If anything has improved it is deadlifts, I used to struggle (mainly because of grip) to get up 245, I was doing 275 Max. Now today i finished the wod in under 7 minutes all sets unbroken. If I were to choose 2 things that have improved it would be deadlifts and pullups (new max on dl's is 405, max pullups went from 21 to 34.

That being said I hope to god we don't do any more shoulders this week.

5/2/07 - 12:43
225# Deadlift X 21
Decline Situps X 30
225# Deadlift X 15
Decline Situps X 20
225# Deadlift X 9
Decline Situps X 10

#245 Sarah- Thanks! I just saw your fantastic push press numbers from yesterday! Nice job on the PR! :-)

Deadlift 135#/GH situps

15+6/20+10
10+5/10+10
9/5+2+1+1+1

13:23

M 33/170

cfwu x3

9:45 as rx'd
did modified swiss ball/feet anchored for ghd su's
all sets broken on deadlift, won't be next time!

39yom/195

12mns
subbed 50 sit-ups for each of the glut ham things...

34/178

Jake w/ 185#s 4:43

Laura w/ 95#s 6:05

age 40
bwt 210#
time as rx'd- 7:35

13:21 as rx'd

That must be "Lindas'" evil little sister. Came close to vomiting on this one(awsome!). Did 3 rnds of CFWU and then completed it in 13:15 as RX'd. Followed that up with 15min(7:30mile/1.0 incline)) on the treadmill and then 15min on the rower(3370m). I am beat up from the feet up!!! I love CrossFit.

37 bw190
as rx'd
5:42

Viola
50# dl 21-15-9
GHSU 30-20-10
8:25

Alisha 15 YO
55# dl 21-15-9
GHSU 30-20-10
6:44

Shank, those deadlift numbers are incredible! 275lb to 405lb in under three months is great progress. Have you been doing work outside of the WOD? I ask because my DL has stagnated as of late.

35/M/205

As rx'd, 8:23

3:34 as rx'd
Felt good today.

I had fun with this one. Deadlifts were tough but got through them.

12:46

as rx'd

5:06

Snatch 95x4, 115x2, 135x2, 155x2, 165 (miss), 170x1 (PR)

5-4-3-2-1
Thruster 135#
Muscle-up
5:21

Clean Pulls 185x2, 225x2, 275x2, 295x2x3

Me:
CFWUx2
175# DLs
12:15

Her:
95# DLs
11:45

Decline bench situps (straight legged) subbed for glute-ham situps

Didn't have my stopwatch, so used the wall clock.
About 7:00 as rx'ed

5:28 as Rx'd

Another very long day at work, and now it is time to watch my Suns kick some Lakers butt! I will do this BEFORE my massage in the morning!

It was a pleasure meeting some fellow crossfitters from Chandler Fire Dept. on the golf course today. I hope your workout went well!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT
22/155

WOD as rx'd:
9:20
Not quite GHSU; used a flat bench to anchor my feet and a swiss ball to get off the floor for a greater ROM.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

56/M/195 as rx'ed 13:48

46/F/125 10:34 w/ 115lbs DL

bw 110

DL 110
Sit Ups

5:32

CFWU x 3

WOD:

Deadlift @ 225# x 21 Reps
30 Situps(decline)
Deadlift @ 225# x 15 Reps
20 Situps(decline)
Deadlift @ 225# x 9 Reps
10 Situps(decline)

10:44

As rx'd:

5:34

5'10" 180
39
6 min 30 sec as rx'd

Rick M

BW = 168 lbs

185 lbs
Full, flat back situps on decline bench.

25 min

sousadvocate

misread and did 21-15-9 of both exercises
not feeling the DL's tonight
WOD: 7:28
Post: tabata pushups, 100 steps walking lunges

used 185# for deadlifts

form was generally good

sets broken up into 2's

18:55

17/m/#175
2 month of crossfit

225 deadlifts 21 reps
50 situps
225 deadlifts 15 reps
35 situps
225 deadlifts 9 reps
20 sit ups

13:07

6:55

8:01

24/m/150 lbs

Subbed in 165 lbs DL and situps due to lack of strength and lack of equipment, respectively.

12 minutes

deadlifts @ 155lbs
sub. GHS with prone leg curl weight @ 65, squats, and situps
:29::02 after looking at all the other times I probably over substitute for the GHS.

135lb Deadlifts
GHD Sit ups
7:40

Due to my gym not having a glute-ham developer, I used a plyo box and an ab-mat, anchored my feet using the stall bars mounted on the wall. It worked pretty well.
CFWUx1, tabata sprints and double unders
WOD 7:25

--

Sub'd:
200lb deadlifts
Stability ball sit-ups

18:57

--

26yom, 175#

6:05 as Rx'd

20 yom 198lbs
as Rx'd but up'd the weight to 245#
sub 10mins (used a wall clock)

Age 51/BW 240#
As Rx'd (13:23); thought about scaling w/CTF method but tried 225# Deadlifts (all sets broken, but completed).

7:50 with 185 lb dl

205#

5:50

41yom / 153

CFWU x3 x12
WOD as RX'd
13:35

45M/235#

As Rx'd. Time = 6:25

d - 28m/170

9:10

sub'd kte 1:1 for ghd

j - 33f/120

10:00 (135# dead)

as Rx'd 6:13

Any faster and I would have met the clown.

BW 167 AGe 38
204# DL 21-15-9
bench situps feet secured 30-20-10
12:38

BW=205.8, 72", 47 yom

sub homemade GH om power rack

8:19.41

BW 205lbs
4:04 as req'd
Look forward to this one again sometime

21yom 170lb

185#dl
situps for GHB situps

11:00ish

21 minutes. Deadlifts bad but improving.

* 21-15-9 225# (102kg) Deadlifts + GHR situps.
Subbed 84kg DLs, approximated the GHR situps with my decline bench (Gets about 30 degrees decline).

GHR machine is next project. :)

Time: 9:30

Subbed "ab-backpack" machine at 14

14:12

week 8 (1/2 week)

11-7-4 of 225# deadlift
15-10-5 of sit ups, subbed decline bench on highest setting

06:38

5.51
as Rxed
100kg Dead Lift
Glute ham Rig Up off a Lat Pull Down machine

7:12

39 yom, 165#
185# dl, did ghsu on punch bag with feet under bb
12:50

11:47
Subbed KTE for GHD sit-ups

as rx'ed
used trap bar for DL.

5:33

#228 and #229

nadia, for someone lighter than i am, you're scary.

that's all.

3K run WU
~30 minutes. Grip failing on Deadlifts.

45 M 205

subbed reg sit ups
5:08

27M 175

Just introduced to CF by a friend of mine and completed this as my first WOD yesterday. I was beaten up by the end but loved every minute of it!

CFWU x 3
185#DL
Subbed decline sit-ups for GHD
8:45

27M 165

11:25

DL Weights: 185lb set 1/195lb set 2/ 205lb set 3

decline sit up w/ 25lb plate x 30 for all GHD sets

Brian, #20, if you are doing CrossFit before basic, you are way ahead of your future peers. I would run five miles, at most, and shoot for a 8 minute mile. Don't run when there is a heavy leg day on CrossFit.

Good form push ups and sit ups will also help. Do them while you watch TV, when you wake up, in between class, etc. Good luck!

warmed up with 3x: 12 back extensions, 12 push-ups and 12 squats

don't have a GHD so did double the number of sit-ups on a ball (all sit-up sets broken), 164# DL
8:55

Mike: KTE's for GHD DL's as Rx'd-12:30
Erin: KTE's for GHD DL's 175 lbs- 14:37
Tough on the grip.

144lbs/30yoa

modified CFWU x 3

As Rx'd:

225lb DL x 21 (unbroken)
30 GH sit-ups (broken)
225lb DL x 15 (broken 9,6)
20 GH sit-ups (broken)
225ln DL x 9 (unbroken)
10 GH sit-ups (broken)

7:47

I did the GH sit-ups on our crappy back extension contraption, which I felt affected my form and ROM. I give myself a score of 50/100 on form and ROM because of that. Still, my quads (lungs, head etc.) were on fire.

CFWU X 3

DL = 225# X 21 (broken into sets of 3)
30 GH sit-ups

That was it, I shouldn't have started with 225#. Burnt myself out after the first set of 21. Leaves me PLENTY of room for improvement.

27F 140

8:11
60# DL

Chris 7:04 195#DL
Julie 11:01 95#DL

Missed this one yesterday because of most of the day Dr.'s appt's, then spliting headache in the afternoon.

CFWU x 3 minus situps
Subs-
135 lb DL
Decline situps
Reps as asked

Time- 9:17

Tried to rig up something else for GHSU but it fell apart on the first couple of sit ups so I just did decline situps.

Kate

5:36

As rx'ed

10:10

Age: 37
B.W: 159
WOD: 9:46 as rx'd

5:26
185 lbs (concentrated on form, improved from the linda workout)

may be time to move up on DL's

185/163 = 1.13 (goal 1.5?)

weight as Rx'd, first DL set broken due to grip issues. Had to sub in combo of leg raises and situps for the GHD stuff - no where to anchor my feet off of my bench.

11:25

7 minutes, subbed other ab-work for situps, probably not as intense as it should have been.

Good sub for glute ham machine is a weight bench and a smith machine. Place some weight on smith machine bar (as a counterbalance for your upper body) set smith bar even or lower than weight bench move your bench to position parallel to bar and viola, let the pain commence. You don't get quite all of the flexion with this but it will still do the job

11:40 as rx'd

50 yom; 225#
CFWU x2 - pull-ups x5, back extensions x10

used stability ball and weighted bar on power rack for GHD

225# deadlift: x21(x5,x9,x7); x15 (x10,x5); x9
I had trouble with the stability ball sit-ups - did all the reps, but I broke up the sets because of my instability

time: 13:13

As rx'd -

Used decline bench for sit-ups

Deads-
12/5/4
8/4/3
5/4

14:08

225# 7,7,7 L-Shaped Pull-ups, 7,7,7/ DL 7,5,1 L's 7,3,3,1,1/ DL/7,2 L's 4,2,2 15:45

Jeff- as RX'd 4:26
Charity- sub'd 150# DL 6:27

11:29 as RX'd

Ran 3-4 miles after.

47/165
Subbed with situps and DL'd 145.
4:05

My 18yo daughter sipped the koolaid, too.

40yom, 72", 200pds

DL 185, sit-ups on back extension machine. Use something diff next time. Increase DL wieght. 15:19

wod as rx'd
time 6:26
tabata bike sprints 20 on 10 off level 10
31yom, 240 lbs

23/203
wod as rx'd
time 4:52
then 500 reps of various abs and 4 mile run in 27:39

bw 149#
7:17
DL with 185#

Some of you guys are maniacs! I have good upper-body strength so I have no problem with the pushups, benchpress, presses, dips,...sometimes the pull-ups etc., and my legs are alright...I can squat around 200 (I weigh about 160)and I can do pistol sets, but my dead-lift is hella weak. I can do one rep around 285, but to rep 225?! Yeah right! I could barely rep 185 and my lower back started hurting after the first one and a half sets. I think my form is decent, but I definately need to work on this if you guys are lifting this out in 7 minutes and such. Crazy!

4:36

had to use the back extension machine for the situps

M/38/168/5'11"
As Rx'd, touch & go w/no bounce.
7:27
Sets were broken, but Kevin had me do some very useful declining ladders that made for a quick recovery; nice.

My first crossfit workout! Used to light weight on the deads, but my abs will be really sore the next few days.

47/M/5'8.5"/154/665
Day behind
Rigged GHD with bench and squat rack using both side bars 2 slots apart and an oly bar sleeve. Not bad. Sure I'll feel it tomorrow.
DL 185 (most weight I've ever used for this type of WOD)

13:33

Nice!

cfwu x 2 (OH squats and good mornings done with 45lb)

10 minutes

only had a 105lb barbell, so did double the RX'd reps.
no glute-ham machine, so did straight leg situps on the edge of some steps so I could get the extra ROM leaning back. did an equal number of reps to the deadlifts. feet not anchored.
finished with a quick 32 incline pushups and 20 regular pushups.

Hello,
Late post, wasn't feeling too good so did wod with the Crazy Leb!

245# 41 yo
as Rx'd
9:30

Basem
185# 29 yo
Subbed 185# for DL
8:32

We have sunshine hee now in the not so chilly north (more like 6 weeks of bad skidooing weather)
Mark

Most of core performance movement prep
CFWUx3
11:34

m/31/191

CFWUx2

WOD- 6:32
Alt. grip on DL, no breaks

26m/220

4:55

dl's unbroken, but used too much back
used swiss ball, didn't get the same rom as ghd -reduced the time

10:20 Sub 195 lb DL, KTE's

Age - 32
Ht - 68"
Wt - 205# (12.2%)

CFWU (upto 9 pull-ups, 15 elev HSPU), Rest,

WOD - 225# Deadlift - GHD Sit-up: 21 - 30, 15 - 20, 9 - 10

Total - 10:15

Felt pretty strong today. After seeing the new GHD video, I'll keep the leg thing in mind.

male 19 years old 180 lbs

as rx'd
6:42

that's a good one

Nice One! Had to do this one on 5/03/07

Male/163/24 YO

as rx'd: 7:02

CFWU X3
As RX'd
13:35

DL 135#
Mike - 10:30
Gene - 10:48

11:01. Best I could do today.

Jen: Sub 135# and a "conservative" GHD situp 6:38
Jaimie Sub 185# 10:38
Paul Sub 185# 5:53

8:34.

32M/190
cfwu x 2
DL 211 x 21
SitUps x 60 unanchored
DL 211 x 15
SitUps x 60 unanchored
DL 211 x 9
SitUps x 60 unanchored
shared equipment, not timed

11:38

That was very well put emm34. The air squat demo with explanations and front squat are excellent videos. With your explanations I can see what you are talking about. I couldn't see how hard the lumbar complex has to work to avoid excessive flexion. When centimeters are what counts, that's a much more complex than what I had originally thought. Thanks for the insight and videos!

as rx'd 10:33

42/m/168

12:30

Jimmy rigged HGSitups

29/m/163

Subbed situps, don't have a GHD in my garage yet.
165# DL

Should have went heavier, didn't realize that I've gotten stronger.

4:48

sub situps for GHD
scale 95# DL
9:31

cfwu x2

WOD
subbed decline situps

6:18

3CFWU15
14 min

subbed 85kgs for DL's, otherwise as rx'ed:

12 minutes

27m/200#

subbed decline situps at the highest angle setting

8:43

37yr old m 5-9 185
as Rx'd
3:50
then 10min on rower

On the road and outside the treadmills, the hotel gym has nothing workable. Luckily, I travel with my jump rope and did the following: 21-18-15-12-9-6-3 double unders/pushups. in just under 14 mins.

9:40.

Scaled up to 245#.

25 yr old F 5-4 133lbs
155 DL
Time 4:04
3rd week in Cross fit

23/m/175#

For Time: (13 min)
205# Deadlift: 21, 15, 9
GH Sit Up: 30, 20, 10

Push Press 3-3-3-3-3-3-3
135 x 3
175 x 3
185 x 3
195 x 3
195 x 1
185 x 2
185 x 1

Row 500m (1:36) - PR

26yom/68kg

as rx'd

4.38

-WU: joint mobility, samson stretch, OHS
-WOD: scaled by CFT multiple .8 x 225 = 180# DLs, GHD situps as rx'd, slight walk between stations.

Time: 7:16

Then found a concrete ledge and tried to do some rafter muscle ups, but was hurting my wrists too bad with the false grip for some reason. Also worked on handstands and elbow levers, and some parkour-ish messing around.

13:24, decline situps in Arvinn

24/M/117#

95# Deadlift

11:00

Still new to deadlifts, and low body weight, so I scaled it down a bit too much, it turned out.

12:37

7:51

41/M/190#

Scaled to 155# DL, Abmat situps. Lower back really burned on the last couple sets.

22/m/170

7:30

Would've been quicker if I didn't have to walk between stations.

22 yoM 195#
cfwu x3
wod as rx'd
10:45

31 yo m
used 185lbs could have used 225
also did 4x8 incline situps because my gym does not have a ghr

11:49

33 YOM
done in 7:55
Deadlifts are my 2nd fav. next to squats!
Thanks, great WOD...

22/168#/m

subbed decline situps due to no place to do g-h situps o/w as rxd

8:43

28-170-M

225 too way too much. Scaled down to 155 lbs.

Subbed decline situps.

Time = 8:00

7'20" as RX'd

30/m/155

19:00

used 189 for deadlifts will probably try 211 next time.

Chuck

M 31/215

All DL @205
DL sets broken.
Could feel form improving.
Sit-ups on ball.

16:20

M/152lb/23yo
10:38
subbed 185# DL--will have to go up next time.
GH sit-ups using calf machine (best I could do)

Did this Thursday but hadn't been able to post...

33yo/M/183#

7:24 as Rx'd

One of my fav's so far!

34yom/205#/6'6"

subbed decline situps with a 25# plate

18:08

did this may 2 posting today (may 6) still feel the ab pain :)
m/39/198ish

8:27
used two weight benches and might not have been perfect but boy do I feel em 4 days later. Something worked. DLs were strong. First 21 unbroken don't remember about 15 but last 9 were. situps broken.

60/80/100# for lifts
reps and situps as rx'd
8 min

36/M/198

CFWUx2 (x3 on pull ups)

10:23

Used 2 weight benches for GHSUs. I liked this WOD a lot.

7.53
No GHD, so I used a bench as a butt rest and anchored my feet under a DB rack.

20/M/167lbs

Amundson Warm-up

225lb deads - floor to full-lock, shoulders back)
Janda sit-ups (lack of GHD, swiss ball, bench etc)

3:31

35y/o M 152 LB

Scaled deadlift to 185lb

Time: 12:30

Wait time on GHS using calf machine

14:49
deadlift 205 after 1st 10
roman chair situps

8:10 as rxd

M30 76 kg

Warmed up with tabata squats (still can't get higher than 20) then:

Did only 100 pounds for deadlift
Subbed Supine bridges for the sit ups

total time 10 mins

Ready to put the weight up something like this comes around again

subbed DL - 60kg
GHS for normal sit ups

7.18

cfwu x3, WOD as prescribed: 15:08 (sets of DL broken into sets of 3 as 225 is still up towards the high end 4 me)
M 18 yo 145 lbs

About 7 minutes. The bar for the deads at the gym today was certainly not ideal...

3 of us rotating on the equipment:

AJD: 13:53 (161LBS on rd. 1 & 2, 181LBS on last)
TDF: 14:30 (161LBS on rd. 1 & 2, 181LBS on last)
JMJ: 14:25 (161LBS on rd. 1 & 2, 181LBS on last)

did the DLs but messed up the glute-hams. broken reps and interrupted work-out.

Trish, Rebecca and Carol

95 lb deadlifts

GHS as rx'd....

crunch for time so used less weight....

deadlift 225
subbed regular sit-ups
9:10

as rx'd 7:15

as rx'd
14:34

8.24*

*subbed sit-ups with 25# plate for GHSU (no GHD)

(done 5/8/07)
22:14...HR avg 155 max 172
225# DL's but should've gone 205 as I was only doing reps of 3. Did GHSU's on back ext machine w/ decent extension, but not hands to ground. As I post this two days later, I can really feel my abs!

225 lb. Deadlift, 21 reps
30 sit-ups (all sit ups done on the floor)
225 lb. Deadlift, 15 reps
20 sit-ups
225 lb. Deadlift, 9 reps
10 sit-ups

Complete in 6:19

************************ 05/13

8:48

44, 5'11", 197lbs
14:48
-sub 205 for deadlift
-broken sets on each exercise on every round

ON 070521

31/m/6'/186/CFT805

CFWU 3*15
as Rx'd
25 min by wall clock

used the GHS for rest and form work, mainly
almost introduced self to pukey
good to be back in the gym

17:07
-135lbs. for deadlifts (1st 2 sets broken)
-GHSUs all broken
-Good form on both exercises / next time stay with 135 but don't break sets and go for speed / I probably could have done that today but had never done WOD before so I didn't know what to expect
-Good performance overall

No warm-up

Me = 37y/ 65"/ 150#

Dead lift 205# - all sets broken
GHSU subbed on incline sit-up bench with deliberate contractions to straighten legs and get pelvis up off the bench seat. all at once sets.

13:36 with brief pause while waiting for bench.

m/ 30/ 6-2/ 245

CFWU x 2 x 10

WOD Modified and Amplified as follows:
For Time:
- 225 Deadlifts x 21
- 30 lbs Wall Ball x 42
- Abmat Sit-Ups x 63
- 225 Deadlifts x 15
- 30 lbs Wall Ball x 30
- Abmat Sit-Ups x 45
- 225 Deadlift x 9
- 30 lbs Wall Ball x 18
- Abmat Sit-Ups x 27

Time: 19:33