Looks simple. That means it will be terrible.

Prepare for torso destruction.

Nothing like a good midsection paddling...

Just starting this. I'm over here in Iraq. I don't know if our gym has that "thing" for the glute-ham sit-up. Is there anything else that I can do that would be close to that?

Oh man, I PR'd dead lifts today, this is going to hurt....

Paul (#5):

Sit-ups, Army style are a poor substitute for this exercise, but will have to do for you right now. I'd substitute 85% of your max on your last APFT. It'll hurt plenty when you hit the last set.

However, check out the site and buy yourself an AbMat. This little torture device looks innocuous enough, but really increases your pain and effectiveness of your situps. While not as painful at the GHD, it will definitely get your attention.

Where are you? I was at Camp Striker 'bout a year ago.

-- KK

Another outstanding CF Journal this month. Thanks to all who contributed.

#5 Paul

I lower the bar on a smith machine all the way down and put some weight on it, then move a bench parallel to the bar and sit on that while locking your legs around the bar.

#7,9 (Kevin, DP)

I'll have to try both of those, we've got an Abmat but also have a squat rack with adjustable stops, not quite a smith machine, but pretty close.

I agree, the Abmat is a cruel and unusual torture device... between that and the innocent enough looking plastic lawnmower wheel with pegs my Abs are cursing my name.

If anyone's in Jalalabad and doesn't have this stuff, drop by the PRT. I've got rings on order!

thankyou for another leg rest day. legs still haven't fully recovered from the lunges the other day.

18.22

Sub - Abmat situps

New to crossfit in the last couple of weeks. I have read the intro. journal and it has completely changed my outlook on fitness. No longer do I feel inadequate for having a broad range of fitness but not excelling at one particular sport / event. I am converted and will now persue the crossfit style of fitness with renewed enthusiasm.

I recently downloaded the 'Ryan Atkins' CrossFit Skills Chart (FAQ). It looks very thorough. I was wondering exactly what information I need to record next to each exercise in the Instr./Comp. column. any advice would be greatly appreciated.

Finally might I say that I have not been this tired or sore in a long time! Keep up the good work.

40yof, 5'7, 149lbs

11:10

We have one of those weird GHDs that is 45 degrees, so I tried a sit-up in it and it was uselss as you're not working against gravity. Consequently did my sit ups on the floor, straight legs, feet unanchored, arms overhead. Touched floor behind my head and toes with each rep.
Didn't find this too taxing so did some squat and deadlift practise after.

Much harder than I expected.

1st set: 30 GHSU/25 BE
2nd set: 30 GHSU/25 BE
3rd set: 10 GHSU/25 BE
4th set: 15 GHSU/25 BE

Cleans 135x8,135x5,135x5

Couldn't do a 5th set. I had to rig a preacher curl bench and a squat rack to do the GHSU's.

Is there supposed to be so much pressure on your lower back doing those situps?

Was hard and I scaled it, really killed my core.

Did 4 rounds of:
30 Decline Sit-ups
20 Back Extension
Did it in 8.06.

Followed by 1000m Row (4mins) and 20 minutes on cross-trainer

I'm new to crossfit and a weakling compared to you animals. Also, I don't have the proper equipment yet. So I did partial sit-ups+extensions and then some other stuff to sub in for the partials.

For the partial situps and extensions:
Box spring + bed frame (no matress). Tied a long towel to the bottom of the frame.

Next time I'll either have proper equipment, or use the kitchen table + towel.

17:21

Equipment issues to deal with(ie lack of equipment), so I had to sub sit-ups and 'good mornings' (I kow, I know, not good subs).

11:55.

Paul #4 and anyone else that doesnt have a GHD.

If you have one of those angled back extension machines...prop the end up on a box and that will level it out and replicate a GHD very closely...if yours is not very sturdy, make sure ot have your partner hold the thing down to the box.

Am also in Iraq and that works well for us.

I'm looking for an experienced crossfitter's take on "doing more." My squat is very weak (well, the whole CFT is pretty weak but looking at others' numbers the squat is disproportionately low, not surprising considering I haven't practiced it hardly at all over the years). Should I just stick with the WODs and rely on the leg work that occurs in them to do the trick? Can/should I add more squat work (looks like lots of posters do add a good deal of non-WOD work). How much is likely to be too much?

Would appreciate any insight -- thanks.

Matt J

John Wopat-
Saw your post from yesterday. No doubt, You are an inspiration. You truly embody the thought that age is only as old as you feel. Keep up the great work and we love you too!

I'm taking a gentle work/ rest cycle this time around so with that in mind...
Subs-
Decline situps
BE
5 rounds, Rx'd reps
NOT timed (didn't even remotely look at a clock, timer, watch, sun dial, or calendar), just slow and easy.
I'll post N,L, & J's results after they do it.

Have a great day all and as always, Thanks Coach!
(even if I forget to write it sometimes, I always think it and am grateful for CF)

Kate

32/m/160

as rx'd
13:48

bw: 185

No GHD, so subbed incline situps w/ 10# and 65# good mornings.

time: 12:56

I have watched the video to do the GHSU. I get a sharp pain in my lower back when I try and go all the way down, so I only got part way. Is that a flexibility issue?

The gym I go to only has one of those 45 degree back extension benches...

5 rounds
25 situps
12 back extensions

13:31

#4 Paul,

I don't have a GHD either, but I sit on a tall kitchen chair, hook my feet under the edge of a table and do them that way. I think it's very close to the real thing. I don't know what you have there in Iraq, but any surface high enough above the ground where you can sit at the edge and anchor your feet to something should work for both GHD situps and back extensions.

Had to scale down, did CFT today as well.

Thanks for the suggestion of a weighted down smith machine and a bench, was able to do these although at the top of the rep there was nothing to hold my legs down...

Anyway, 3 sets, 15 GHSitups, 10 extensions.

No equipment and I don't dare try to do this with my particular kitchen furniture. Subbed situps with an abmat and supermans - 12:58.

32/F/5'10"/153

As Rx'd
16:45

I thought that last set was going never going to end...ow...

I read the Zone book and have been trying to eat accordingly but to help me and many others I'm sure, what does everyone else's diet generally look like or any advice to give other than eat meat, nuts, vegetables and do the WOD? Mainly just asking to make sure that I'm doing the right things to eventually look like and be as good as those in the Crossfit videos. Thanks

As Rx'd on a park picnic bench

28:36

Hope I did it right...now I have a headache.

Finished with 2x5 pullups

#20 Matt J

I had kind of the same situation myself. I used to have some back problems that precluded me from doing squats for a while so I had to rely on leg presses and extensions, but that was no good, as my strength went way down.

Thank God, when I started CF, I found a renewed interest in the squat and frankly my back is not complaining. So I am back on the horse with a vengeance.

Anyway, the way I tackled thing is by doing more and more of it. After a WOD that wasn't too taxing, or on some "off" days, I would practice all forms of squats. But I mostly practice with the overhead squat, as this one is my definite weakness. Also, I do a lot of box jumps. I'd set up a series of plyo boxes (12",18",24",30") and do 3 sets of 10-15 reps after each WOD. After a while, I would breeeze through those really quickly and with less and less soreness. And consequently, whenever there was a squat specific WOD or a CFT, my squat numbers would increase steadily. In 5 months of CF, my squats have improved by about 50lbs.

Hope this helps you. Happy Crossfitting!

#30 Mark

You first need to figure out how much protein you need in your diet, depending on your body weight, body fat and exercise amount. Once you do that then you can figure out what to eat.

I use a 14 block plan; so if I eat 3 meals and two snacks, I eat 4 blocks per meal and 1 block per snack.

Here are a few typical meals

Breakfast:
4 egg whites
1 large sliced tomato
1/2 cup cottage cheese with 1 cup mixed berries
1 tsp. olive oil drizzled on tomato
(that is roughly a 4 block meal)

Lunch:
4 oz chicken breast
2 cups steamed broccoli
1/2 cups cooked lentles
1 tsp olive oil
1 large tbsp of salsa
(roughly 4 block meal)

Snack:
peanut butter & celery (I forget the measurements)
6 peanuts
(1 block snack)

Look at the back of the book, it gives measure / weight for food blocks. Also go on the interenet, i think it is Zone.com, or something like that. They have some good recipies - the chili is pretty good. Make your own salsa (so you can control the salt, sugar and fat)and put it on everything! Good luck, it works! Just try to control your portions and balance the blocks.

Ow! As rx'd.

Theresa 13:25
Mark 12:50 (hands touched on each rep).

12:00 - unbroken all GHD; 15/10 last 3 back ext

no ghd, feet under a weighted smith bar, with an inflatable ball under my hamstrings. Yes, my back has that sharp pain when I go all the way back. I let pain be my guide with regards to ROM.

no digital watch, about 25 minutes.

After the WOD, did my first turkish getups with a 30# DB, 5 on each side. Left side much weaker and less stable than right. Figures.

M/35/155/CF 1 week

Glut 15,30,30,8,5
Back Ext 23,20,22,15,15

Racked my brain on how to do this one at home. I used to kitchen chairs and the table. One for bum and one under the table to support bottom of my feet and the table to support top. Flipped over and did the back extension. Not pretty but worked.

As written... 21:22

29/M/180

Low back still tight & sore from yesterday, so I did an easy 3 rounds: 11:28

39 yo/174lb

Good one; as rx'd 11:22.

#32 Harry

Thanks for the suggestions. Hope I can come close to your level of improvement over time!

31/M/220

11:27

36/m/165

The Porch: Four rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

11:43

Coach Rip, Dr. Kilgore, Kelly Starret, et al.

I spent a very enlightenting but ultimately fruitless couple of hours searching for research, or research that contained data on the specific question that we discussed ystd, whether or not abrupt cessation of intense exercise followd immediately by assuming a supine or prone position increases the risk of a dangerous cardiac arrythmia and therefore "sudden death." In short, no one has acquired and published data on subjects who have exercised through level V or into level VI looking at intra- or post-exercise arrhythmias.

So I went to my brother-in-law, Peter Spector, M.D. , associate professor of Medicine and Director of Electrophysiology at the University of Vermont for a hilarious, profanity-laced discussion of the issue. No matter what outcome or level of agreement we reach this was all worth it just to have that conversation. When told that the exercise physiology community and the fitness experts here at CF felt that MD's don't know anything about exercise Pete readily agreed, but also said that "exercise physiologists and fitness experts don't know what the &*%^ they're talking about in electrophysiology." So here's what he knows (I will paraphrase and clean up the language; Pete's not much of a "bookworm" either).

The healthy heart is able to take pretty much anything we can throw at it, Kelly's work-out included. It is able to recover without adverse effect whether one "walks out" the recovery or "flops" as Rip describes it. During vigorous exercise such as a stress test there are two distinct types of arrhytmias that arise. Arrythmia WITH exercise is generally ischemic (low oxygen), usually associated with coronary artery disease (Jim Fixx). Most cardiac arrythmias occur and exercise-related deaths occur DURING exercise.

There is, as Lon suggests, a well-established incidence of post-exercise arrythmias that occur within the first five minutes after exercise whether the subject is upright or supine. These are benign in the healthy heart but may be lethal in the rare instances where the heart has an abnormal electrical system. There is a relatively small number of cardiac abnormalities that predispose to arrhythmias such as Hypertrophic Cardiomyopathy (Hank Gathers, Reggie Lewis) and Long QT Syndrome. Of note here at CF is that Wolf-Parkinson-White Syndrome involves arrhthmias that are worse during exercise.

There is an autonomic shift that occurs with the cessation of exercise regardless of whether or not the athlete assumes a supine position or not. Pete, who arguably knows as much about electrophysiology as any human alive wants to know THIS might cause a lethal arrythmia because he cannot find a physiologic reason why it might, and in the lab the arrythmias are present whether or not a subject remains standing or flops. "They have to explain to me how it works before I'll say it makes sense to tell people to keep moving." To which I responded that the fitness experts would reply "You have to explain to us why it's not the stopping before we'll say it makes sense to prevent people flopping." He laughed and declared a stalemate.

So after all of this what are we left with (bingo talking now)? The vast majority of arrhythmias are ischemic and induced during exercise. Jim Fixx illustrates how difficult it is to know how healthy any individual athlete may or may not be and the ability to do 21 reps of back squats at 225# does not in and of itself mean that you are healthy in this context. Healthy hearts can handle pretty much anything we can throw at them, but unhealthy hearts are unpredictable and can throw a lethal arrhythmia in the exercise setting as demonstrated by Hank Gathers or after exercise a la Reggie Lewis. There is a well-described incidence of arrhythmias that occur within 5 minutes of exercise that are benign if you have a healthy heart and potentially lethal if you have one of several rare conditions. There is a change in the autonomic balance with the cessation of exercise (which Lon posits is greater if you flop); there is no proof or electrophysiologic reason that the post-exercise arrythmias are due to this change or to flopping; there are reports of athletes dying after flopping after an intense CF-type work-out.

The electrophysiologist says that without providing an explaination of HOW these are related it makes no sense to create a hard recommendation. The Crossfit trainers and exercise physiologists say that without proof that it ISN'T the flop that causes the event it makes no sense not to recommend against flopping. Appropriate data does not exist to allow us to solve this stalemate. In the absence of science, thinking about liability, it would be unwise for Crossfit the organization to adapt a firm policy on this issue. In the end it is up to the individual trainer/affiliate/athlete to decide what suggestion to make or course of action to take after "Helen", and Lon's suggestion regarding "comfort vs. risk" is as good as any.

D.

Coach Rip, Dr. Kilgore, Kstarr et al.

Response to ystd's discussion in the spam filter on today's comments.

D.

Those of you with the 45 degree BE equipment, if you also have a decline bench press station available you can make your own GHD. I push the BE equip over close to where the leg pads are on the Decline bench. I then sit on the BE equip facing the deline bench and hook my feet under the leg pads. This works great and I do them all the time. Good Luck.

22/M/171

As rx'd 18:05

39:45 for the following enhanced WOD: 5 x 400m run, 30 ghd situps, 25 back extensions, 3 45#weighted pullups,5 strict pullups, 7 kippers. I used a back extension gizmo with a step platform stacked up to about 12' or so to level it out. Thanks to Jason #19 for the tip. It's still not the same as a ghd but it'll do in a pinch. i don't normally like to enhance a WOD for fear that tomorrow will bring 3 bars of death or the filthy fifty, but tomorrow is Labor Day here in the States and the Y will be closed so I'll do my swim burpee beach blast. On this Labor Day weekend, a special shout out to those away from friends and family in the Middle East. Thank you and God bless. John

#41 JonesM

Remember, go by feel. If you are too tired or sore, don't overdo it. And focus on form. You're less likely to take on bad habits then and avoid injury. Smooth is fast...

10:41 as Rx'd.

Frequent use of F-Bomb after 3rd set and 15th GHD situp. Abs unfazed. Back is a bit snarky.

Door to gym building was locked. Had to climb in through 2nd story window. High Stakes, Constantly Varied, Functional Movement!

43/M/234/6'4"

Nothing even close to a GHD or a gym nearby so I went to a local playground and did Cindy.

5 pullups
10 pushups
15 squats

12 rounds (PR by 4 rounds!)

As RX'd: 21:40

Just curious though....it seemed to hurt my upper thighs more than anything. Is that normal? I thought it was supposed to be an ab workout. What am I doing wrong?

46yom 160#
11:39
GHS 1:04/1:38/1:59/2:09/2:00
BE :36/:35/:35/:31/:29
All BE unbroken, first GHS unbroken

Coach, every time you have us do GHS I keep thinking I'm gonna end up like the "Sit-up King."

Had to scale the GHD's- first time trying, so instead i did:
CFWUx2

20 GHD
25 Back Ext

5 Rounds- 10:46

Bodybuilding style chest/tris workout after, with stretching. What a labor day i feel coming, with no core, chest, or tris to help whatever nastiness is on its way. Cant wait.

Did the total today. Boy, taking a month or more off really made me slide. My Total was 505. Pretty weak, and I felt it. Guess its back to work :D

CFWU x3 - situps,back ext. Hspu 3x3 + Pistons 3x10

Wod - Used stability ball to sub for ghd. 22:00

m/29/161.5

3 rounds for time:

25 sit-ups
25 supermans

13:22

Flat tire, so no gym for a few days. My gym doesn't have a GHR machine or a place to do back extensions. And I probably couldn't do the GHR sit-ups anyway. =)

8:55 as rx'd

11:32 as rx'ed.

M/29/205

21:52

10:15, used swiss ball/squat rack mod. No GHD thing.

32 mile bike ride as warm up
WOD: subbed #40 good mornings for back extension
9:45

46 199

subbed situp anchored/good mornings with 45 bar

7:12

35yr/6ft/182/

11:30 - Using a rope on my bench & including a stop to retie the stupid rope.

after much deliberation, debate, and temptation, I decided the smart thing to do is scale this WOD to 1/2. I've been cf'ing one month exactly, have only done this exercise in a workout once, and have the faintest whisper of a tiny recurring low back twinge.
40/m/181 scaled wod
5 rounds for time:
15 GHD situps
10 back extensions
TOTAL: 10:45

used a nice full ROM, and practiced firing the quad for knee extension while ascending on GHD's. Every time I got up I could feel that muffled sensation that I couldn't hear properly. weird.

15:20

did GHD sit up's to parallel

15:20

did GHD sit up's to parallel

gary #52

watch the video lecture clip on GHD, and you'll see it is a powerful hip flexor movement, that should explain feeling it in the upper thigh.

21/m/127

First day of an ME Black Box program:

Power Clean
5/95
5/105
5/115
2/125 (failed on 3rd)
3/115
3/115

2:00 situps: 86
1.5 mile run: 9:38

Will be glad when this fitness test comes and goes...

19 yom 178#

4 rds

30 Decline Situps
25 45degree back extension machine reps w/ 10lb weight

16:00 min, this wasnt too bad

26/m/170

subbed anchored sit-ups and good mornings w/ 45# bar

14:44

No GHD so here's what I did:

50 unanchored AF sit ups (heels planted on floor)
25 back extensions (on that 45 degree contraption)
X 5 rounds

10:20

#50 Spider Chick
That's dedication, girl.

Hey, #68....does that mean I'll still feel it in my abs tomorrow anyway? I'm sure I can just wait 12 hours and find out myself, but I just need to know what I should be looking forward to. Thanks for the input though

Ooooo, Gary. Be afraid, be very afraid...

22/m/175#/70 inches

Little warmup because i already felt shot..

30 GHD Situps (but with feet anchored on smith machine w/swiss ball)
25 back extensions (on 45 degree hyperextension machine)

20:36 -- very uncomfortable when your head slams into the floor after a GHD situp..

35/m/215
as rx'd: 17:41

11:08; Didn't have a GHD so was on the ground for sit-ups and a 45 degree back extension.

CFWU x3 (10 reps, minus back extensions)

Brand X "pack" mod:

4 rounds for time of:

20 GHD sit-ups
15 back extensions

10:00 flat

Really worked on form. Doing the back extensions too quickly makes me way dizzy!

F/58/140

Barb

26/245/M

subbed abmat situps and had to use 45 degree BE
11:24

Gary, I can virtually guarantee you'll feel it in the abs! The abs are working isometrically in this exercise, as a powerful stabilizer. You may feel it even more on Tuesday than tomorrow.
Happy Labor Day people!

M/45/177
CLARKSVILLE, TN
11:43

Bingo-
Thanks for sharing the research!
You wrote
"Of note here at CF is that Wolf-Parkinson-White Syndrome involves arrhthmias that are worse during exercise."

That would be me and as you know (through email) what I had (still have, was cured of?). An interesting thing that they discovered about WPW syndrome that I had, was that it didn't either go away or worsen with exercise when I performed the stress test. That was one thing that helped make me a canidate for ablation.

A side note-
The one episode that I was finally able to "capture" and record was one of the milder ones and it lasted only 20 minutes; the Event monitor recorded my heart beat at 235 beats per minute. My resting heart beat has always been high (because of the syndrome) so now I'm curious as time goes on what it will be with it being fixed.

Kate

9:50 as Rx'd

as RX'ed

12:19

Tom
m/45/185

15:40

Bench situps to parallel (ankles locked under squat rack), sub 80# RDL for back extensions.

As rx'd - 7:54. Oh damn...I clipped OPT for once. Of course I couldn't breathe for 5 minutes after I got done, but heh, thats what it takes.

Clarity always seems to come to me after I post, sigh...

I need to clarify that when I said that my syndrome didn't worsen or get better with exercise, I didn't mean that an episode sometimes wasn't brought on by doing exercise. When I would have an episode I would STOP (I would have to for many reasons) and focus on my breathing and try some of the tricks that I was taught to stop an episode.

IF YOU EVER feel like your heart is beating way to fast and you can't catch your breath during vigorous exercise, slow down what you are doing!

Kate

Steve
as rx'd
11:23

Did the midline crusher in 15:51. Have a great Labor Day weekend.

24/f/5'6"/152

No GHD- situps with abmat and knees bent and turned out.45 lb good mornings instead of back extensions.

12:57

5min rope skipping + CFWUx3 (OHS with Oly bar and HSPU's instead of dips)

WOD: 11:01

- sub back extensions with goodmornings (empty oly bar)

Did 15 real slow ring dips afterwards, just for fun :)

5'7/160/23 yom
As Rx'd: 19:33. Ow my back. Ow ow ow.

m/38/174/67"

cfwu x 3 minus sit ups and back raises

wod as rx'd

15:18

sub ab mat situps
back extensions on incline with 10lb weight

33:47

M/24/6'0/167

9:30

As RX ed 16:19

M/47/230

cfwu minus sits/back extensions
post some ohs practice

9minutes maybe 9.5 minutes
sit ups on ball with feet under back extension bench

30/m/190

As rx'd

11:07

42yom / 147

11:33 as rx'd

Post - TGU's and used an ab wheel for a while

did 3 rounds, didn't time it, back extensions killed me

I used a bed and a 60# sand bag over my ankles, a 100# sand bag would have worked a lot better, the 60# kept sliding off my ankles and having to be adjusted, and the weight was just barely sufficient anyways.

Made up my own today:

22/f/130lbs

3 rounds of:

100 single-unders
10 65# cleans
20 pull-ups
25 sit-ups
30 push-ups

6'6"/245/25m

as rx'd:
8:51

27/m/6'3"/170

13:11

This was my first time doing the GHSUs. I used a flat bench and the Smith machine for a foot-hold. The last two sets I only went down to parallel with the ground due to some pain (beyond the pain of doing 150 of these) in one of my hip flexors.

"Joy isn't complete until it's shared."

Thanks for sharing CrossFit.

What is an elite 500m time? And what is the fastest ever pulled on a concept 2?

34/215

As rx'd:
11:09

Well.. we got this one in early and are headed out on a backpacking trip in the Sierra Nevada Mts.

56/M/189 16:15 subed Abmat situps and good mornings @ 65 lbs.

46/F/125 15:15 subed Abmats and GMs @ 22 lbs

As Rx'd
13:40

16:23 as rx'd

M/48/190

Since I'm just coming back, I scaled to Brand X Pack and performed 4 rounds of 20/15 in 8:16. When I finished I thought I should have done the WO as RX'd, then I tried to walk up the stairs and felt like Elvis on ice.....

subs: situps and supermans
time 9:10

18:33 as prescribed, some time lost due to shifting improvised GHD setup.
34/m/185

21:37 as rx'd fighting a crappy crappy GHS rig all the way.

Any suggestions on building a working homemade model?

f/30/116lbs
wu- 3 rounds of samsons, 15 squats, 10 pull ups (40 assist)

Did 25 glute hams instead of 30. Otherwise as rx'd
9 minutes

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

12:46 as rx'd
post: amrap ring push ups = 18

9:45

Done on fitball legs anchored to stairs

M/26/175
First day back after my triathlon, which I placed 9th overall.
CFWUx3
WOD as Rx'd: 10:29

Post: 20k bike

Using a large ab ball:
38/192/6'1"

30 Over Ab/Glute Sit-up + over extension, 30 Back Exenders: 5 Sets in 7:10
(was going to get confused if I tried to do on 25 of one of them)

Dead Lift: 275
Squats: 225
Shoulder Press: 205 on a Smith rack
Total: 705 (w/smith on shoulders)

45M/240#

As Rx'd 16:37
Sets 2-5 of GHSitups broken

61/M

#102 PJP

safe link for 500 m record times on erg.

http://www.concept2.com/us/training/records/all_records.asp

Warm-up bucking and stacking wood 2+hrs. WOD scaled to "buttercup." Used to be the chainsaw work would leave me aching and wicked tight in the lower back, but since doing some xfit training, I've got more snort now than I used to have.

bingo,

Thanks for the research and report. I appeciate getting good information.

ghsu on stability ball

9:11

13:11

18:20. subbed 15 GHD situps/15 regular situps each set, extensions as rx'd.

Are their any specific rules to follow, on things that DQ your performance? Today I pulled a 1:18 on the concept 2 and I still felt like i could have pulled harder. If I post a video how can i make it official?

m/18/bwt:155

as rx'd: 11:08

9:58 as rx'd

31/m/215/6'5"

12:40

Finally got some sleep last night and felt pretty good doing this. Much better than yesterday when I just didn't have it and had to give up on total.

5 X (30 gh sit ups & 25 GH back extensions)
20:20

Slight headache afterwards; arms stayed at my sides on sit-ups

I'd like to add one piece to the cooldown debate, and this probably sounds funny, but it's a real factor.

Simply put, if you lie down in a state of total relaxation and suffer an arrest... you might die there without anyone noticing. Conversely if you're sitting up or walking around, then suddenly collapse, the odds of getting rapid assistance and being plugged straight into the cardiac chain of survival are much better.

Obviously this isn't relevant for anyone who works out alone at home. Just something to think about.

27/m/186

as Rx'd: 16:25

18/m/160

subbed decline situps for GHDS, no GHD machine.

8:16

What's a fair sub for a glute ham situp? I didn't feel as much of a burn if I had the proper equipment. Should I just do a 2:1 ratio for decline situps?

8 minute jerk set - 61L/62R. Hand switch at 4 minutes. Had maybe another 30 seconds at that pace with the left, another minute with the right.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

9:36 - GH situps with hand touching the ground and the footpads each rep.

Watched Catherine Imes do an eight minute jerk set with the 52# bell followed up by double 36# kb jerks for eight minutes. She makes it look effortless.

6 minute jerk set - 46L/47R. Hand switch at 3 minutes.

Watched Catherine do a slow (for her) 10 minute snatch set.

5 minute jerk set - 37L/39R. That's it. I'm beat.

12:36

as Rx'ed
- on a Swiss ball with legs hooked into lat pulldown machine

Worked on deadlifts and overhead squats today.

#46

2 things.

1) You're freakin genuis, the 45 degree back extension w/ the decline bench worked perfectly. Thank you!

2) I could kick your a$$ because it worked perfectly.

GHD sit ups and REAL back extensions for the first time.

Had to scale this down to 3 rounds of 20 GHD sit ups and 20 back extensions. GHD sit ups full ROM. I felt like my core imploded on the 3rd round.

Then I attempted some L-sits (read fail) and did some ME work on bench press. 225 x 3 x 8.

WU
.5 mi. walk on treadmill
BE x 10
sit ups on GHD
wod
12:29

26yom/175

9:07 as Rx'd

This is the first time I've done that many GHD situps, so I never noticed this before, but my lower back gives out way before my abs... what am I doing wrong? Are GHD situps supposed to target your lower back that much?

40 yom, 158#
15:47

d - 29m/175

16:50 as rx'd...back prevented me from pushing too hard

j - 33f/125

12:35 as rx'd

28/f/150something#

Brand X pack - 4 rounds of 20 decline sit-ups (end of board about 12" above ground), 15 back extensions in Roman chair (whose ankle pads unfortunately do not work for GHD sit-ups...I need to find some straps)

Time - 9:00. Short, sweet, wicked. Let's see how much I stagger tomorrow.

As Rx: 17:22.

MU WOD done first, details there.

GHD set up with bench and squat rack for SU, Back ext apparatus for back ext. Scaled GHD sit-ups to 15/round (I don't do enough of them and the DOMS in two days is going to be brutal as it is):

15:19

Kate, #86, That happens to me everytime I do Helen...:).
Actually found a real(albeit rickety) GHD for today's workout. 16:45, slower than I expected, but done after 1 hr. Mayday drill.

Ordered a Yukon GHD but in the meantime have to use the weird 45 degree back extension/ sit up Roman chair I have. Wasn't too bad of a sub for the GHSU's but the back extensions were easier than normal.
Ramira: (sub'd decline situps) 13:48 reps were 15/10
Chris: 18:33
Nolan: 11:28

Followed with some great parallette training.

PJP,

You could try emailing billp@concept2.com

He can probably help you sort out how you verify a row. I don't think video alone is adequate.

As Rx'd:
N: 14:20
J: 10:35

as rxed 12:48

DP #137, It's important to lower yourself down with knees flexed and come up with knees straight contracting the upper quad. That's easier said than done when you get tired though but should be the focus. Also try playing with the adjustment of the machine. Your butt should hang off the edge slightly. That's usually the cause of low back pain when lowering.

referring to the question of diet earlier. . i eat as much as i want whenever i want but with two restrictions

no refined sugar
no msg

kind of like a crossfit workout, it looks easy on paper, but is tough when you start applying it. once you get used to it though, it's an amazing diet.

28/f/109#

today was a running day for me. Gotta make the most of it before the rain comes back to Seattle!

3.75 mile run along seattle waterfront with my running friend

30:45

we stopped at the pull-up bars on the way back for a quick 1/2 cindy

AMRAP in 10 min of
5 pull-ups
10 push-ups
15 squats

15 rounds + 5 pull-ups.
My friend lost count, but this was his second WOD and he was smoked.

post: .5 mile walk back followed by breakfast and coffee. ;-)

I have to say it felt so awesome doing a cindy outside by the water. I wish I would have discovered how great training outdoors is earlier in the summer...oh well there is always next year...

will make up todays WOD this week...looks like a good one!

bingo, great job of reporting. I'm not sure where it all leads, I guess we'll have to ...flop 'til we drop. Couldn't resist.

42yo/175#/m

as rx'd

11:46

Then heavy bench press to 245

42yo/175#/m

as rx'd 11:46

Then heavy bench press to 245

m/185/6'/60

CFWU
BrandX "Pack" 4 rds GHD 20/ BE 15 9:48
Two sets dumbell swings
Run 1.5 miles.

Jason

M/25/208#

as rx'd 24:58.

Darcy

F/24

sub'd straight leg sit-ups
sub'd ball back extensions

reps and rounds as rx'd

21:00

Wow we both couldn't move after the workout.

1 Day Behind, but worth posting (I think). I've been doing Crossfit religiously for 1 month while keeping a log.
29/m/5'9"/188

1AUG CFT: 610 (245/110/255)
2SEP CFT: 675 (255/115/305)

Think I would have had 275 on squat but bailed without a spotter. . .just not comfortable with the weight yet.
Nevertheless a 65lb increase in just 1 month!

m/173/6'/25
New to CrossFit. Have been watching the WODs and the forums for a while and my friend swears by it so I thought I'd give it go. Come from a middle distance running background but had some health problems end of last year, beginning of this year and I'm still recovering. Gained back about 30 of lbs I had lost when ill, but not satisfied with my overall, practical strength. So here I am. First day of CrossFit, did 3 rds instead of 5. No time. Any suggestions for a noob that can't be found in the FAQ, etc?

#134 Richie

Glad this worked for you and sorry it worked for you as well. You can kick my ass all you want just don't hit me in the abs after that workout. By the way they get easier with lots of practice.

Have fun with it ... Mike

M/29/145

As Rx'd- 14:09

I love the fact that Crossfit is hard, but doing a WOD hung over is next to impossible. I just couldn't push myself today. I'm determined to get some rest tonight and come back strong tomorrow morning.

Ha. Definitely won't. I don't think I could muster up the strength for a decent punch at the moment.

Thanks again.

34/M/155

14:35

13:28 Oh I'm going to hurt tomorrow. Still recovering from vaca.

#158 CBR Chitown

I totally agree. I used to have at least one big night on the weekend with at least one day hungover. I love to have a beer but I also love giving it all in my workouts. So I let myself have beer or 2, but I always remind myself that I have a workout the next day. Crossfit has become my reason to cut back my drinking habits.

Good to see you did the workout anyway. I would have also, but many softheads wouldn't have.

Just started doing Crossfit the past two weeks and love it. I find I look forward to seeing the new and punishing WOD. I have been an avid weightlifter and fitness enthusiast since 1992, and cannot believe how much better I feel doing Crossfit. As a tactical officer I can really see how this program works and will be encouraging the rest of my team to adopt Crossfit.

I'd never done GHSUs before because I couldn't figure out a way to make it work. Today I used the suggestion by DP(#8) on how to set up the smith machine, so I was able to do those a Rx'd today.

The back extension machine was across the gym from the smith machine so I subbed good mornings with a 45# bar.

25/M/6'4"/185/

14:30

Some people in the gym had never seen GHSUs before and went after them with a vengeance on the smith machine once I got off. Who knew smith machines were so much fun?

35/m/185

10:50

#30 Mark

You might want to read 'Power Eating' by Susan Kleiner, Phd, Rd. You'll come away with a good understanding of how to feul your body for the kind of workouts you'll be taking on.

neither machine available.

2 x 30 sit ups
2 x 30 flutter-kicks
2 x 30 hello dollies
6 x 10 knees-to-elbows

1. Made up the 5K. 22:07 (about 0:30 off best)
2. Today's as rx'd. 11:33. Rectus Femoris caused many pauses in later rounds of GHD's. Not sure if the pre-5K was a factor.

Thanks Coach.

285#/43 yom

Sub'd 47.5min SS bike ride.

CFWU

As Rx'd:

17'36"

33/M/215#/6'1"

Back started spasm'ing 5 minutes after workout...yuck.

17:40 as rx'd

modified a bit.
3 rounds
20 ghs
15 be
6:45

Since I've personally experienced something that Coach said a few weeks ago, (paraphrased), "this movement can cause serious damage," I reduced it 50%. 5 rds, 15 GH situps, 13 be's.

7:43

On my home-made 2X4 GHD.

38/m/196#

Warm-up: 2000m row (8:22) and CFWU X 3 (minus situps and back extensions)

16:20

I suspect the rowing wasn't the smartest warm-up, as I felt spent even in the first round.

AL

15:05
I had the worst tummy ache today and this did not help much....

F/46/114

Warmup: pullups, 3 sets of 85# cleans.

WOD as rx'd: 13:15

25/f/128#

breakfast: run 47 minutes = 6.1 miles

WOD:
5 rounds for time of:
25 ghd sit-ups
30 back extensions
time = 12:47

then 10 minutes later at my buddy's office/gymspace found out i switched the counts for the exercises, so made up the 25 ghd sit-ups i missed.

then timed and cued my 2 friends thru their CFWU and the WOD (their 2nd official WOD! woohoo!)
Jennie: 55 minutes (her head started hurtin, but she didn't quit)
Shelly: 20 minutes

CFWUx3

Sharing the lone (not so nice GHD) at my big box gym two of us did the WOD as RXed in...

25:24.

We didn't have time today, but the plan was to go one at a time. Oh well, at least we got it done :)

CFWUx3

Two of us shared one GHD (that isn't very good) for a combined time of 25:24

Thanks,

11.31
as Rxed
GH SU rigged of Lat PD (C&P)
Back Extensions off Horizontal BE Machine

Posted times are with or w/o CFWU? I figured w/o, but you never know...

m/33/5'9"/175-[123 days since CF Columbus Ohio]

24:19

worked my ass off and did it in 9 min. 35 sec. I almost shat my pants while doing it and i did after back squat 3-3-3-3-3-3-3. i am going to feel really good tommorow.

Did BB power cleans this morning, but had energy and needed to break up a day of paperwork and studying...

As RX'd
18:51.

The last two sets of GHD situps were pretty pathetic.

Had a nice run early this am. Did intervals, 6 sets of 3 min hard/ 3 min jogging

Erin

Chris
m/14/105
sub 50# Romanian Deadlift for back extensions
bench GHD situps to parallel
14:26

Nat
m/8/56
same subs - except RDLs were #30
7:08

33yo/m/220

Sub'ed incline sit ups for GHD's. No Roman Chair.

11'45"

19M / 170# / WOD #11

As RX'd
11:18

Time- 18:58
Finished fourth rd of situps and got a quick call. Maybe ten minutes. Did rd four of 30 situps. Dont know the name, modified situps to elliminate hip flex.

As rx'd 13:43. 11 yr old joined me and cranked it out too :-)

well, after skimming the posts, it looks like I may have the longest time on this one...

25:07 as rx'd roughly, used a raised exercise ball as sub. walked funny due to very tight low back afterwards. Not quite spasmed. Better now. Will be feeling this one for sure.

This follows a weekend hiking about 15km, most of which was running/jumping boulders and broken ground. Hurray for getting outside into beautiful nature again. Anyone with a chance to hike the Bruce Peninsula in Ontario, do it. It's gorgeous.

27 yo male/185lbs
as Rx'd
12:03

12:38 as rx'd, did some extra upper body work

19:56

Four rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

17:15
5 rounds as Rx; followed by significant head-rush then headache for about 10 minutes. I'm guessing it's related to whipping up from the upside down position 150 times.

I found I've got good lower back flexibility, but still poor upper back/shoulder flexibility. This was evident at the very bottom of my GHSUs and is showing itself in my continued attempts at OHS. I'll need to do more practice OHS and stretching during WUs.

10:09
Subbed:
Anchored sit-ups
Good mornings

I did something different.
TABATA THESE ABS!
20 sec. on, 10 sec. off
16 minutes
4 exercises x 4 minutes each
1. L-sits
2. Knees-in-air Situps
3. Glute Ham situps (I don't see how these work your glutes or hams whatsoever...)
4. Lying Leg Lifts
That totaled to probably around 320-400 reps.

10:39

Lauren -

Thanks for the great wmv. info from Rip on shoulders and the DL starting position today.

I'm assuming you're psychic, since I had emailed Coach Rip a few days back with that very question in mind!

Best Regards,

RJI

M/26/200

16 something (I lost track)

Had to switch the GHS to regular crunches for the last three rounds, really tough)

#46 that's brilliant I will have to try it later!

Instead I did some elementary school jungle gym substitutions:
CFWU x3 -situps -back extensions

"porch" scale, sorta, so 4 rounds of
30 GHSU on a trapezoid-shaped rope climbing thing. I tied a rolled up mat on the edge and stuck my feet under the rope, and I hope it approximated the movement. On the 3rd round I think I wedged myself in such a position to mimic the GHSU, because my abs suddenly said "what the hell are you doing?"

25 supermans. I intended to do back extensions on the rope, but it just rubbed my body in all the wrong (scraping) ways without allowing much range of motion.

whoops forgot to put the time - 13:09.

I don't know if my subs really hit my core hard, but it should take a beating tomorrow!

Scaled per Brand x puppes

10 GHD situps
10 Back extension
3:29
situps had greater ROM each set but started at parallel as RX'd
Only problem was I used the all metal GHD at the park and that really hurts. Hurt the glutes on situps and the thigh on BE

I LOVE CF.
Sometimes love hurts, though, ya know?
The deadlift video was pretty disappointing. I pretty much left with an affirmation that the scapulae connect the thoracic vertebrae to the humerii and the lats are responsible for shoulder extension forces. Of course the scapulae are over the feet; if the COM doesn't fall through the base of support, toppling will occur. Maybe I missed something. I don't mean to be cynical, just a little thrown off by the video.

Moving on, let the hard work continue!!

CFWU x 4
10:57

Age - 32, Wt - 200#, Ht - 68"
CFWU(10) x2, sub in HSPU, 400m Run
WOD - 5 rounds: 30 Bench sit-ups (cloes as I can simulate a GHD), 30 Back extensions

Total - 15:04

At first, I was going down to slow, thus making it harder and slower on myself. After first round, I started pumping them out and had better results. Guess the moral is avoid controlled descents if it can be safely done.

F/38/160/5'10"

CFWU x 2 minus situps and BE's

As rx'd
11:00
The fact that I got within 1.5 min of Kelly Moore's time just makes me smile.

9:33
regular sit ups on bench

As written: 9:55

subbed for open legged situps and good mornings with 20K bar. 13:42 mins.

cfwu kipped pu's 45 reps total 5 sets, pushups 3x15, squats 3x15

wod outside on bleachers
time 21:18

bwt 240 age 32

M/21/161 lbs.
I could not remember the right number of each, oh well great work out anyways!
35 sit-ups
40 back extensions
15:55

11:42 (subbed 35# good mornings for back extensions)

Kira:

3 X 30 GHD on ball with feet stabilized by M.on bench; 2 X 30 SU

5 X 30 BE on ball

mg: 5 X 30 SU, 5 X 30 BE on ball.

WOD (modified):

GHSU (with a gym ball) 5x30
back extensions 5x25

time 13:41

- OlliS

Been doing CF for two weeks. Today was my first attempt at GHSU. Had to use a bench and the end of the decline bench. Seriously scaled this WO. Never did a GHSU before.
CFWU
10:32
5 Rounds of 10 (vice 30) GHSU & 15 (vice 25) Back Extensions
In hindsight scaling this workout was the right thing to do. Pretty sore even a couple hours later.

12:17

18:03

Wod-
11:35
Then
50 Double Unders

Mike: As Rx'd: 11:22
Erin As Rx'd: 11:20

11:31 as prescribed.

warmup: 1.2mile run to the gym
cfwu
Five rounds for time of:
20 Glute-ham sit-ups
20 Back extensions
12:30
1.2 mile slow walk/wobble home

didn't eat breakfast beforehand, so i downed a gatorade while working out. Yuck.

12:25, decline sit-ups due to lack of equipment.

Charity-
Rx'd 11:37

M/31/6'4/265
1.5 Mile run @ 12:35
CFWU
22min as Rx'd

Back into it after an incredibly fun backpacking/climbing vacation. Felt great out in the mountains, above 11K ft for 5 days, carrying the heaviest pack (at least relative to BW, but the first day probably heaviest overall) of the group and keeping up no problem. All those squats make downhill hiking much easier, and the determination I learn from doing the WODs makes scaling peaks easier. I love to get out in the mountains and discover just how much easier my travels feel since I've become more fit with CF. Now home, on a different work schedule, so trying to figure out WOD, nutrition, etc. BW 126, CFWUx3 minus sit/BE.

All situps and back extensions on AbMat:

11:20

m/37/174
20:20 as required
lower back muscle pain on GHD situps was limiting factor

Scaled down WOD - 15GHSU instead of the 30, seeing as this is my first day on this.

21/m/235#/6'5"
12:45m

Those GHSU killed my back, just having all my upper torso so far away from support, that was kinda also a kicker for scaling it down. As it is I think I might be in need of a few massages today.

m/33/185/74"
19min as Rx'd

3 rnds.
15 GHSU situps
30 BE's
17:01

Jeff-@ work
14:08

Cindy did 5 rounds:
15 sit ups
15 back ext.
10:16. Followed by OHS instruction with 9lb bar.

m/27/165/5'8

15:44 as rx'd

As rx'd w/o "cheating" 13:17

Used a bar across a doorway to for GHSU's and back extensions.

13:07

14:46

43yo/male/165lbs

Not feeling too well - some sort of virus. So I scaled to 20 situps/15 back extensions on a swiss ball with feet hooked under bed.

5 rounds: 13:01

37 yom
200# 70"

Big Day, Thanks for all the advice on the Muscle Ups...I did my first one. As well I have three witnesses to back up my story. I will say I wanted to jump over the goal post I was using. I did it from a full dead hang position all the way to press out. There is not much that makes you feel better than when you over come an obstacle like this one.

Today's WOD as rx'd=9:28

M 34/170

14:15

did decline situps and back extensions

12'19 Swiss ball anchored sit ups and back extensions

45/m/186/5'11"

as req'd

10:07

8:14

5 20/20 rounds (sub anchored situps)

we did this one after a nice farmer's walk,push-up,log flip/relay race at the firestation.
sub'd sit-ups / supermans
6:40

as rx'd

crwu x3

10:31

M/29yo/6'4"/201#
As Rx: 15:49

My first workout on the GHD! It burned like hell, 5 mins faster next time....I promise.

Four rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
17:19

Age 51/BW 245#
as Rx'd (20:45). We'll see how this one feels, as this last combo ripped me up.

F/26/5"8"/136#
Five rounds for time of:
15 Glute-ham sit-ups
10 Back extensions
10:37

First time with glute-ham sit-ups. After I got over the fear of falling, it wasn't too bad. That said, I stretched for almost twenty minutes and I'm still feeling hollow today.

27/m/205

as rx'd
19:33

15:30 as rx'd

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Interrupted, about 18 minutes.

Pull-up/push-up/260# log-flip/farmer's walk relay race (which was a blast) followed by the WOD

sub'd sit-ups / supermans
06:05

20/m/165
first WOD in 3 months, 8 sets in 18.35

M/32/170

As rx'd 13:42.

20 mins heavy bag.

1.5hrs BJJ technique and sparring.

Male 37 88Kg

3 x 10 of CFWU
as Rx'd 17:30
not good :-(

M/38/5'11"/168

Scaled to:

5 sets of:
15 ab-mat situps (with a towel)
10 95 lb stiff-legged deadlifts

9:14

Age=27
BW=185

as rx'd:
12:45 mins.

183# 31/male

10:15

tough one...
35 min as rx'd, my situps need work

27m/200#
situps were on a swiss ball
19:00

12:19

CFWUx3

WOD 17:25
1st round ghsitups unbroken
All other rounds ghsitups broken
be all unbroken

28 yom 220#
nice steady pace
just over 14 min.

15:22

M 48 70" 176

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

12:59

M32 70kg 176cm

five rounds

30 sit up
20 be
25 sit up
20 be
20 sit up
15 be
15 sit up
15 be
15 sit
10 be

41/163
Added 400m between each round
otherwise as rx'd:
25.37

46yo/m/160
Finally got around to this-couldn't do it Sunday as we took our daughter to college.
Anyway , as rx'd 31:09.53
I didn't push it as I've never done this one before and I am still recovering from the lunges last week.
Next time around , hopefully I'll go faster.
We'll see how I feel tomorrow.
Bill

Age 35
BW 145#

As rx'd:

12:10

4 sets 25/25 situps/backext
8:56
misread workout

Modified CFWU x 3
5 x 45# ohs
10 x pull-up
50 x jump rope single
10 x push-up

Five rounds for time of:
20 Glute-ham sit-ups
20 Back extensions

Total time = 10:54

11 mins

35/M/177
CFWU
CFT
WOD as Rx'd
5Rds
30 GHD Situps
25 Back Extensions
15:23 min

20 GHD Situps
15 Back Extensions
6 rounds

12:09

43/m/166

30 GHD SitUps
30 Back Ext

5 Rounds

17:46

8:08

17:56

13 flat...subbed regular situps 1:1...working from behind a little bit, but looks like i missed some good ones over the long weekend...

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/148

WOD as rx'd:

15:50

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

35/m/152/67"

As Rx'd

15:10

M/45/145
CFWU
WOD
13:27
Had to sub regular situps. Have a sacro-iliac joint/ sciatic? issue that's limiting my range of motion on situps. It loosened up a bit after the workout though.

(done 9/4/07 after two rest days)
16:04...HR avg 140 max 161
2/3rds WOD: 20 GHDSU's & 17 Back ext per round. Didn't think the full 150 GHDSU's were in the cards today. Back ext were unusually easy though. Strange because they usually burn like heck.

23/m/152

It was either 15:37 or 17:35 as rx'd. I can't quite recollect since my head was pounding right after.

12:47- next time i'll sub regular sit ups on an incline- these hurt my back.

18:28, full rom

15:53

Age 36
BW 184

CFWU 2x15

As Rx'd, 14:49

D.

Thanks for bringing this to the table. This kind of discussion is always valuable and always makes more work for my graduate students. Investigating these little inconsistencies in thinking and practice is what has to be done in order for the exercise science community and their students (fitness practitioners) to be taken seriously by anyone. I have my own Quixotic methodology where I try to get my graduate students to question, think, and adapt by doing “The Search for Obscure but Useful Information”. Basically the student has to find the original source(s) for an accepted exercise science concept, some true some not so true – the valsalva maneuver during exercise will kill you, you need 8x8 glasses of water, exercise suppresses immune function, periodization is the best way to program exercise, is there a healthy height and weight, dietary cholesterol consumption causes heart disease, one set is as good as three, etc. This topic has just entered that list. We will consider this concept objectively and thoroughly this semester and some motivated graduate student will gather all the relevant literature that goes as far back as required to hopefully lead us all to a better answer. I’ll either post the answer here later this semester or write up the findings in an article for the journal.

Sounds like you had the kind of conversation with Peter that we have down here all the time. Rip’s gym does not really have what you would consider a typical clientele and there is a spectrum of academics, medical professionals, and average Joe’s that partake in the debates that occur. It is almost a certainty that if you train at Rip’s you will be drawn into a philosophical, political, scientific, or practical discussion of why something is or why it is not.

Peter’s agreement about most physician’s lack of preparation in exercise theory and practice is appreciated as is his take on “exercise physiology community and fitness experts”. I actually wrote a mildly accusative editorial article about the lack of consistent identity and preparation of “exercise physiologists”. The lack of rigor in preparation of fitness professionals/PE instructors is also an issue with me. Many PE programs (this is who everyone lumps exercise physiologists with) have very weak science requirements rather they spend tons of times learning how to assign non-threatening grades, how to juggle handkerchiefs, how to do a lesson plan, how educational theory will solve the worlds problems, etc. In fact, if not for our department chairs over-ruling the directing faculty, our PE and Sport & Fitness Management (want to be personal trainers) students would have had anatomy removed from their curriculum – apparently some academics don’t believe that understanding how the body is built and functions is important in the context of exercise and fitness delivery.

I sort of have a unique perspective on both the medical and the exercise physiological sides of this. I’m not an exercise physiologist by training – bachelors in biology, PhD from an Anatomy and Physiology program at a college of veterinary medicine (I spent a lot of time researching gene expression and selected protein adaptations during myocardial remodeling after infarction - I also taught entry level electrocardiography to first year veterinary students). When I was looking for a doctoral program back in the day, I was looking at “exercise physiology” programs until a mentor from my undergraduate days (Ben Timson – of the Timson and Gollnick that demonstrated the mechanism of muscle hypertrophy) told me that to be a good exercise physiologist you needed to go to a “hard” physiology or biology program. Several others mirrored that advice. The concept was that once you are well trained in classical physiology or biology, it is but just a small step to apply your abilities to exercise. Thus I ended up in an anatomy and physiology doctoral program. I’m still pretty sure that to this day my doctoral mentor was disappointed that I didn’t take one of the cardiovascular research post-docs I was offered and instead joined a kinesiology faculty to teach anatomy and physiology. What I have learned over time though is that many of the most respected and well known “exercise physiologists” are actually fairly similar in heritage, PhDs in zoology, biology, physiology, anatomy, biochemistry, not PhDs in “Exercise Physiology” although there are always exceptions.

Thanks again for the engaging discussion

sub legs akimbo style sit-up with abmat - no GHD at my gym

17:35

19.04

Did this one right after I got done with Nancy. So needless to say I was only able to do 3 rounds in 7:21.

35/M/84kg

No BE unit or GH unit, none of the stuff people suggest using to rig it.

5 rounds of
30 V-Ups
25 Good Mornings @ 20kg.
All rounds unbroken.
15:15.35

CFWUx3

18:00
As fragged but with a swiss ball. Not the same but the results were. Its two days later and I'm still sore.

tbs

Subbed std situps. 18 minutes even.

9:44 as rx'd.

24 yof

130#

19:02 as rx'd

24 yof

130#

19:02 as rx'd

19:34 as Rx'd

--

Subs:

4 rounds of
30 custom "abmat" sit-ups w/straight legs
25 back extensions

28:00 +/-

--

m/37/195

17:04

Done on 9/6. With subs.

As rx'd (sort of), 11:52
abmat situps (with legs "open" using a rolled towel for an abmat) & Good mornings for BE's

sit ups
supermans

11.40

hardest work out yet for me 48.35 to complete. Brupee's and lnee's tp elbow's slowed me down.

Changed to four rounds of 10GHD situps 10 partial ROM situps 15 back extentions. Under 15 mins.

As rx'd
12:02
OUCH!!!!!!!!

38/M/195--SYracuse NY

subbed swiss ball with anchored feet for GHD (touching hands to floor each rep).
7:56

15min: 5X 30*,25 Back ext(* 1st Situps on lat pulldown,situps on Bosu ball feet against wall)
B225x14

15min:5x 30 situps on bonsu feet against wall(1st sat on latpulldown), 25 Back extensions
B225x14

sub'd declined sit-ups 10
15 supermans

32/M/5'9"/198
18:57

34/F/5'4"/145
19:45

Both of us subbed sit-ups on pezzi ball (Full ROM) for Glute-ham situps
Abs were vicious-sore for 5 days

As RX'd. Used stairs and a bench.

I'm pretty sure that was 5 rounds -- I need to remember to use pebbles or some other counter next time.

:15::34::54

23:56

Had to do 5-10 regular sit ups in the middle of each GHD (GHDs make me queasy and give me headache).

25:36

In rounds 3-5, I mixed in 10 regular, unanchored situps (with towel at my lower back) because GHDs make me queasy and give me a headache of sorts.

24:00

Injured

as Rx'd

8:10

M 30 72kg 5'10" UK

4 rounds in 15.42

back felt like it was gonna snap!

and I got the overhead squat going last night. First time I have ever managed it! Hurray!

5:48

unanchored sit ups and supermans