The first WOD in some time that I can't do in my garage gym (no room for a GHD!). Off to globogym.

this is guna hurt

1..2..3 !

this looks....interesting, dont have to move around at all lol

"The things you own end up owning you."
~Tyler~

To the poster of this entry, Lauren, just wanted to remind you to please link us with Crossfit Camp Pendleton link. Our URL is www.crossfitwarehouse.com. Thanks!!

Before anyone asks, "What is a GHD sit-up?" or "How do I sub for GHD sit-ups?". Take a second and check out the FAQs on the front page.

And I did 100 sit-ups for time today for a fitness test ... I guess the only easy day really was yesterday. God I love CrossFit.

This is right up my alley.

At first glance, I thought this WOD would be a nice break... But my core sucks. Today is gonna be brutal.

Man I love crossfit.

Oops. Updating my age and weight.

sweet, no running involved!

why not 30 for both? mayb i just have ocd

Ha, welcome to the suck. So suck it up buttercup.

3,2,1, GO.

#3
I would say that what's childish is a hoard of adults who wait at their computer on a nightly basis wondering what the next day will. . . .OOPS!!

any subs for glute-Ham situp? Gym doesn;t have that particular equipment.

Sweet, no ankle involvement at all!!!

:-)

Karin

Mark

See comment 10

So I can't do the GHD at work, so maybe a pain storm workout for tomorrow? Hmm, I'll have to look at which one I want to do now..... Instead of the 4 rounds of 800m today, I did close to 2.5 miles running with my son in the joggin stroller. It's the closest thing that I could get to the running with having to watch him!

no ghd at the globo at school, would you all recommend situps on the ground or on those benches that resemble a decline bench?

im using the standard back extension machine/ bench found in most globos

thanks in advance

ugh.. for all those who don't do GH situps on a very regular basis, be warned. This workout took my abs out of commission for a couple of weeks when I did it in the fall (doing regular situps the next day was painful).

I'm not sure if I'll get to this one or not.. we have group PT tomorrow afternoon, hopefully I can convince them to do 'circuit training' instead of another run

Aww yeah an easy core day. Easy compared to the day when I did 5 sets of 50 GHD situps. The next week was extremely memorable. Lets just say I received a crash course lesson on how much we use are abs in everyday life.

Stupid question but is it right hand left hand 1 or right hand 1 left hand 2 right hand 3?

so the difference between bad and good, good is keeping the legs straight?

Hale - had me laughing out loud. My favorite was the 40 of Bud Light at the end.

#25
Better than doing ruckmarch plus the WOD. Actually, there really is nothing fun either way.
Get some!

I had a great weekend in Fort Worth where i trained at GSX with ken c. and RynoGSX among others. I had a blast and highly recommend you stop by if you are in town.
We went out that night and we decided to have a drink. ken decided to have 2...
www.crossfitatm.com

-Dutch-

Nice, I love doing GHDS and I should be able to get a good time.

#28- its right hand 1, left hand 2, right hand 3.

thank you joe

I am not sure how my workout parnter Jay does it but he must have some psychic connection to crossfit. He guessed right on the run yesterday and made a joke about doing sit-ups and back extensions. I am baffled! When will I get these powers?

Dude this is going to hurt lol.

Well that solves what I'm going to do tomorrow, so much for the 4 x 800m rows!

Hey from watching todays clip, I'm wondering if I should scale this WOD down since this is my first time ever doing this? Coach mentioned something about doing only one set and then going up? Either way just asking, doesn't matter to me "It is, What it is"

No GHD at my gym, whats a good sub?

Kasey,

I can smell those terrible shoes through the video. Wash those things!!!

This will be interesting to try to find a sub to do in my hotel room...the maids are gonna wonder what the heck I was up to!

Kyle, YTMND!
http://www.yourethemannowdog.com/ (WARNING SOUND!!)

And I'll save 27 people the task of clicking 3 times, and scrolling down once...

3.14. What can I sub for Glute-Ham situps?
Just like for the back extensions, there are lots of ways to creatively do GHR situps - lying over swiss ball with feet hooked under bench or bar (finally! a use for that Smith machine) is a common one. You can lie crosswise across a bench, with your feet hooked, as well

Dutch-
ken c. drank only two? I guess Grey Goose doesn't go well with a gallon of milk.

Holy Running Errors Batman

hahha is it good that I feel more excited about getting to go to another crossfitcentral fittest game challenge this weekend then I was to go to disneyland when I was younger? Obsessed? yes but am I also in the best shape of my life?...yes again. See yall in Buda!

Awesome picture to go with today's WOD.

Eric Velazquez said:

"Muscle and Fitness" the magazine most responsible for the deplorable state of physical training in gyms across America and the world"

>>>

Wow, that's a bit harsh, don't you think? After you guys actually read the article, I'd like to hear your thoughts. Hopefully, you'll realize that -- aside from the ads, which we don't control -- we've made a lot of changes over the last few years and are doing more to address the "fitness" part of our masthead. I look forward to the feedback.

Greg Glassman seems pretty happy with what we did, so we can't be THAT evil, right?

Sincerely,
Eric Velazquez
Senior Editor - M&F
April 1, 2008 3:24 PM
Maximus Author Profile Page said:

Mr Velazquez,

While I sincerely hope your incredibly influential magazine is going to move in a new direction, I have just perused your website. If it is any indication of what the actual magazine looks like, then no, I don't think it is particularly harsh.

Your "Photo Gallery" is filled with obvious (and to my eye grotesque) steroid abusers obsessed with non-functional sarcoplasmic hypertrophy. This narrow-focused idealization of people who are not only not fit but are obvious drug abusers is a travesty to be labeled "fitness".

The training methods in your articles, with a few exceptions, are guaranteed to place the acquisition of bloated non-functional muscle above all else. You are recommending training protocols that (mostly) will lead to reasonable levels of strength, and a major lack of power, endurance, stamina, cardio, balance, coordination, accuracy and agility.

On the plus side, sort of, is a CrossFit style workout or two, credit given to Coach, inferior programming and pictures of really "buff" guys doing the lift wrong.

Example:

http://www.muscleandfitness.com/training/139

21-15-9

DL 235#
Dumbell Split Jerk 35#x2

The fact that your online editor took 13:59 to do this workout, points to a massive lack of metabolic capacity. I'm only a mediocre CrossFitter and I'm quite positive I could knock this out in under 5:00.

Also on the plus side your nutritional advice seems reasonably sound.

-Max Lewin

Owner, CrossFit East Bay
April 1, 2008 9:59 PM

The URL for the discussion between me and the Editor of Muscle and Fitness referenced above is here:

http://www.crossfiteastbay.com/2008/03/crossfit-east-bay-rest-day-033.html

freddy c,

Correction! ken c actually left the bar to get 2 glasses of milk to finish his gallon for the day! Ha!

So if you thought you got weird looks at the American Globo gym doing crossfit you should see the looks you get in the China version of the Globogym. I am not sure what they were more surprised about; the fact that a girl went into the weight area, the fact that I knew what I was doing with the bar, or watching me work through "fran" and sweating my rear off. Also getting on and off the treadmill for the 800m runs today sure made them wonder if I had lost my mind. Will be interesting to see what their looks are for this workout when I turn the smith machine and a medicine ball into my own version of a GHD. :)

Iam moving back to Camp Pendleton in a mounth and it looks like theres alot going on out there compared to Maine I am excited to get around some new Marines and start some good cf teams build are own garage in my garage good tims
tim

9:22 - GHD situps and back extensions

freddy c-

lol "grey goose doesn't go well with milk." maybe it was margarita night? ya only 2 ken what's up with that? ;-) we love ya man.

this wod look awesome, can't wait!

ok - ken, freddy, nadia;

grey goose? margaritas? only 2!? sheesh, i seriously need ta hang out wit u folks.

freddy; beer AND wine the night before Fran!? niiice (congrats on killin' her, btw!)

Yet another awesome photograph from the Pendleton guys.

That GHD situp stuff scares the bejeepers out of me. Last time I did this one as rx'd I could hardly get into bed for a week, let alone strenuous things like turning over in bed. The performance of marital duties was completely out of the question.

So I wimped out and scaled to

5 rounds @ 15 GHD situps + 20 back extensions

Went nice and slow and made every rep count with full ROM, about 12 minutes. Maybe I should have pushed a little harder - next time I'll up the reps.

As Rx

7:45, although not helped by squishing a testicle on the 4th set of back extensions. Ladies, you have no idea!

7:45 as Rx, although sub (across 2 benches) meant that back extensions didn't go as low as would on a proper GH bench. Also , not helped by squishing a testicle on the 4th set of extensions. Ladies, you have no idea.

Once again, my wife kicked my butt.
Her 15:01
Him 21:24
Now it's on !

Seems easy enough, breakfast and off i go.

Awesome picture. Don't want that running at you haha.

m/34/225/5'11

12:41, I think. Stupid stop watch kept stopping!

Also, I should have given more attention to the video. I am going to be one sided.

Hey Coach - I just watched the video lecture on GH situps and I was a little offended by your criticism of exercise physiologists. I am an exercise physiologist and I have just started doing CF in January and I'm seeing great results so far. I help hundreds if not more people get in better shape and lead healthier lifestyles each year. I would recommend CF to some of my clients but I don't feel it is for everyone. I respect you and your program please do the same for the other exercise enthusiasts who may do it a little differently! I would explain to my client that the GH situp is not a traditional ab exercise and it does does mostly work hip flexors with isometric ab work. It is a different way of working the abs so many people will be sore after doing these and the body needs to be challenged in different ways to see results.

I'm looking forward to todays workout!

@Comment #51

Yeah Kristi, show them Beijing-ers how it's done-er. Jia You!

What's this Glute-ham situp?

12:28... 2 rds on GHD. I could have sworn I was going faster than that, but that's what the ol' stopwatch said.

I dont' have that piece of equipment in my school gym. What to do?

12:50 using regular situps. This time sucked and I was bummed to not be able to do GHDs. However, when my legs are tired (ie post-Fran and sprints) I get weird electric shocks down my right leg when doing GHDs. In honor of Earth Hour, I decided to forego the electricity and did regular situps.

Tariq

13:57. No GHD, subbed hanging leg raises and supermans.

33/M/192

AS RX'D
17:45

M/31/5'7/176
No Roman chair, so did regular sit ups and back extensions
8:40

25/5'9"/135

10:58 with home-made GHD and 18 lb good mornings

Man, the last time I did GHD's, I was sore for over a week. I couldn't even do pushups my abs were so sore. :)
AH well. Here we go!

http://www.angrydalty.com/crossfit.htm

An awesome photo -- and quite a visual metaphor for what lies ahead for CrossFit. This photo is about more than a group of Marines running. It represents the thundering mass of bodies that is coming toward us -- perhaps accelerated by the Muscle&Fitness article (and even the NYT article) -- and we must learn how to incorporate the newcomers into our community with respect and dignity. None of us walked into CrossFit as a newborn, devoid of past experiences. What these newcomers may have done in the past (i.e. steroid-fueled bodybuilding, Bosu-ball balancing, or even Jazzercise) is not as important as what they are willing to try now -- CrossFit.

Bring it on. I can feel the ground shaking already.

did the best we could with a couple benches and an old leg extension attachment for the GHD situps...45# good mornings for the back extensions-

should the good mornings be heavier than 45#?

mike-14:41
drew-11:10

M/20/5'10"/175

As rx'd

11:38

Question on the back extensions, I find that everytime I do back extensions that my knee hurts. I did the CF warm up before the runs yesterday and the same thing happened. It has never happened from just running. I wonder if there is a way to minimize knee flex or hyperextension from the back extensions....that or a good sub. I like my knees. Thanks

F/38/138/5'7"

CFWU X 2 (w/o situps & back ext)

15:42

sit ups over the ball w/ feet anchored, trying the sub for GHD - not pretty, kept slipping, pretty shaky.
back extensions all sets unbroken

no glute ham machine. Modified GH situps.

11:30

29/m/165

freddy, nadia, cleverhandz

geez i go to bed and miss all the milk chatter. can't stay up with all you west coasters. yes nadia it was margarita night in addition to gallon of milk day. freddy, technically i'm drinking four glasses moo juice in that pic (16 oz. cups). and yes we do all need to have a drink sometime miss cleverhandz if you can fit in between your 10k run, wod and basketball games. :)

the milk thing of course is part of coach rip's training recommendations. he growled at me to drink more milk when i weighed in at a puny 181.5 at a lifting competition. its an effort. half gallon a day is much more managable. hey freddy, i'm back up to 185 this morning!

dutch, welcome back anytime.

43/M/75"/198

Easy week (cont.)

800m easy warm up jog then:
8x400m
1:18
1:23
1:30
1:27
1:27
1:28
1:33 (mind wandered at around 200m)
1:29
800m cool down jog

3 minute rest between rounds. Heart rate recovered sufficiently that I could have went 2 minutes between rounds. Probably do that next time.

Army Ten-Miler registration opened yesterday. If you are into racing, it fills up quick so you better get on it.

30/M/190

not as rx'd, I don't have the machine to do glut-ham situps or back extensions.

I did situps with my legs flat on the ground and good mornings instead.

time was 11:04

2:39
5:43
9:46 -> had massive headache from GHD, switch to regular situps
12:25
14:35

Michael gives me a headache too. Too much blood to the brain I think.

As Rx'ed, but only four rounds, 17.24

Whiplashed my neck, bad on the good/bad scale. Quite frankly, was scared like my two year old in a thunderstorm of how I would feel tomorrow if I did the last round.

Another classic of "is that all?" when I saw this posted and then I was crying at rep 30 on the first round. Crossfit gets another laugh on me. Love it. Good thing tomorrow is rest day.

Paul

37/M/242

18:10

As RX'd

CF wm up x 3 less situps and back ext.

16:43

M/40/5'11"/190

7:13
(unanchored sit-ups; anchored supermans)

F/37/5'6"/140

8:19
(unanchored sit-ups; anchored supermans)

no GHD yet

11:08

8:57
regular situps
supermans

Nick K, i agree man. the back extension machines are not easy on the male parts sometimes...especially if you are trying to move quickly between rounds.

27/6'8"/210

Anchored situps/Swiss ball back ext.

7:31

Anyone going to be staying at Hill AFB for the Kaysville cert and wanna carpool?

Anyone going to be staying at Hill AFB for the Kaysville cert and wanna carpool?

m/47/180

15:52

subbed side of bench for GHD
subbed 45# good mornings for be's

the GHD sit-ups made me nauseous (never attempted before) so I subbed the middle two sets with regular sit-ups

m/40/6'1/195

Modified

20 GHSU
20 Back Ext

14:40

PLUS
yesterday's WOD: Four rounds, each for time of:
half mile run
about 4min with 90 sec rest
23:52 total 142ahr/162mhr

in Quito at 8000' altitude . . . sucks.

bw 170

ghsu on stability ball

7:19

23/m/185

First time doing this one. Core is tightening up already!

sub swissball GHS

13:33

Mike F:

sub flat bench straight leg situps

8:30

9:24

On travel to NAS Fallon. My hotel room GHD improv proved woefully inadequate so I lost about a minute before giving up and going with anchored feet situps and good mornings. Not nearly as good and I was on round 3 before realizing I should have upped the reps to make it better. Oh well. I'll be extra rested going into next mini-cycle I guess.

11:26 Used bench with feet anchored for the GHSU's & did the back extensions on the Swiss Ball. I'm now off to meet pukie.

What? No name for this freakish delight?

I say let's call it "Gumby vs. Superman"

Gonna get me some real soon!!!!

37/m/150

10:49

Sideways off a bench, feet anchored
under my plate rack. Felt like I has pretty
Good range of motion. Thought I would do
a little better on this one. Better luck next
time I quess.

coach rippetoe

concerns about the head down on the overhead squat in the video. do you think people in an attempt to keep the bar behind their head would "reach" with their head rather than keep the bar back in the correct position?

i'm convinced i did this the last time we did nancy and gave myself one hell of a neck strain (tension headache for over a week). seems like the head being up (or neutral, just looking forward) would force a person to stretch the shoulder joint and keep the bar back in the correct position without the tendency to cheat with the head reach. hope the question makes sense.

bw: 182

8:37. Subbed decline sit-ups.

35/M/235

15:13

Back on the koolaid 9 days in a row, it Sucks and I love it!

M/24/175

As Rx'd

8:35

M/27/175

As rx'd

12:45

34/M/71/180

Modified GH

8:19

#100!

M/16

12:16

BW 170

as rx'd on crappy Hyper Ext. Machine

10:19

Looking forward to getting some good GHD's when Speal opens his box in June!!

Amy 37/63"/125

Scaled version
4 rounds
20 GHSU
15 BE
4:56

First time doing GHSU - youch!

Hey guys, check out the May 2008 issue of Muscle and Fitness- awesome article on Petranek Fitness in Santa Monica and Crossfit!

13:50 on swiss ball

14:34

MY GYM TOOK AWAY THE GHD! So pissed. Used swiss ball for both sit ups and back extensions. Otherwise, as RX'd.

11:32

Oh, and I already started feeling the effect on the bike ride home. :)

M 51 69 185
As Rx'ed 18:50
Jump rope warm up. I love this work out because it's a lead pipe cinch that there is nooo waiting for the GHD. Best piece of equipment in the gym.

miss read
5rds
30 Back Ext
25 GH SU

13:04

ok, missed the "drink milk to gain muscle" discussion. So is it a gallon of whole milk per day when trying to gain muscle mass?

29 yom, 180 lbs

14:23 as rx'd

GHD situps were the limiting factor, all sets of back extensions were unbroken.

29/m/210

as rx'd

6:38

Nice work, Sammy.

35M/5'11/193

I'm embarassed to admit, but only two rounds completed.

7:43

APFT yesterday, that might have something to do with it. I'll look forward to doing this one again. No more whining for now.

29yo/M/6'4"/203#
Last time was 15:49 today about a minute faster. Fran, plus the sprints yesterday really made those GHD situps tough on my quads and hip flexors. Gotta love it!
As Rx 14:57

#56
The gh sit up is non traditional, but it is a much more functional and brutal exercise than "traditonal ab workouts." Functional in the sense that it requires midline stabilization. It's the same with the ab mat sit up, a more satbilized mid section leads to great power because of a rigid lever.
Personally I used to do around 500-1000 crunches, double crunches (or atomic sit ups), leg raises, and traditional sit ups. They gave me small and pretty abs, but no real core strength. Since I started only doing crossfit WOD's and their ab exercizes I found that I have larger, more defined, and stronger abs. I tried my old version of ab exercises one day and found it to be pointless. The old ab exercises are good for spot reducing in ridiculous amounts of reps, but they are non-functional in everyday life.

jay I work at hill and get off at 7 am and will be driving straight to the cert I can pick you up on the way if you would like. Email me if you are interested

12:31 as rx'd

CFWUx3

WOD as rx'd
15:29

Used bench w/ball support for GHD sit ups w/feet anchored.

11.49

41yo/f/154.9 :)
5 rounds
30 GHDsitup
25 Back extensions
13:53
Not good feeling in my head
OHS 45#-10x, 65#-10x, 85#-10x

Mark...#15, see the FAQs. up for a workout on Sunday?

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

7:14

M/22/6'1"/185

As Rx'd: 13:04

Warmup: 5x5 Backsquat. Up to 150kg, yesterday's run's were not kind to me

15:04
haha i did homemade GH SU and Back Ext...had my husband sit on my feet and i used the arm of the couch.....

M/24yrs/5'8"/130lbs

GHSU sideways off a bench, feet anchored under seat of leg-extension machine. going down was fine, coming up i had to keep my feet as horizontal as possible as there wasn't any support for my heels.

otherwise, as rx'd

5 rounds in 12:53

Obviously Rip knows his stuff, but that guy had a serious butt wink going on in the BS and OHS. Is it OK since he's only using the bar, or was Rip just trying to introduce the big ideas without worrying about the smaller problems yet? Thoughts...

32/F/5'10"/155#

As Rx'd
10:28 (PR by over 6 minutes)

M/27/69/185

9:24 as rx'd a little disappointed with the time.

M/27/175
CFWUx3
WOD as Rx'd: 9.32
(Didn't push as hard as I could have. Just wanted to do everything with good form and have no breaks).
Post: 45 min run
200 push-ups

52/m/195

Did CFWUx3

5 rounds of 30 sit-ups (anchored military style on the floor) and 25 back extensions for time.
My TIME: 18:12

32/M/180/6'0"

5 Rounds:

30 GHD Sit-ups
25 GHD Back Extensions

15:41 as rx'd

Good one.

Dan
www.CrossFitStickers.com

34/M/77kg

As Rx'd:

17:26

# 125, Rip is not what he calls a "Butt Wink Nazi". He isn't bothered with a little butt wink as long as it isn't severe and everything else is in order.

I am not sure if anyone got the link i posted earlier. The picture really ties the story together.
http://www.crossfitatm.com

Straight leg situps on floor, good mornings

Splits: 1:29, 1:32, 1:31, 1:24, 1:17
Total: 7:15

Thanks Coach!

f: 25/5'7/60kg

As rx'd

9.47

Jonny (husband) was keeping time and didn't tell me I was practically matching his time. He just didn't want me to beat him, cos he knows I'd have gone flat out to shave off 8 seconds!!

All good healthy competition, crossfit style-y!

Elite rings have just arrived - so excited:-)

Time 7:10

Could not do as GHSU, no machine. Used bench press and hooked feet under brace bar. Tried to get past parallel each one. All sets unbroken

31/170/m

11:35

Sub--incline sit-ups vs. GHD

Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
15 Back extensions

6:06

as rx'd 10:58

as rx'd 10:58
all b ext strait thru, 1st set ghd sit ups strait thru, 2nd 15 then 5s, last 3 sets 6s

#109

It's a gallon of whole milk and heavy squats. Get the book Starting Strength with Coach Rippetoe and Kilgore.

The gains will happen!!!!

re my previous comment #135

yikes!

Attempt at muscle up - pathetic!

Glad I'm the only one home and Jonny didn't see it.

29/f/170/5'9"

20 minutes. I'm walking funny now. Did this at the school gym class, and am turning a few guys onto crossfit. One guy decided to do it too, and gave up in the middle of his second round. I love being able to tease the guys about being stronger than them. ;-)

7:10
sit-ups w/ feet anchored
good mornings w/ 25 bumper plate

This may seem stupid but here is goes

I am assuming the GHSU are hard to do b/c I tried the sub of stability ball with feet anchored and had trouble getting through my first set ....just wanna make sure I was doing them right

Basically sat on the ball and anchored my feet on the bar from the smith machine (tried to set it up so that when horizontal my legs were level with my but)went back and touched the floor with my hand and then back up....the only thing was I wasnt able to come all the way up again ...after touching the floor I was only able to come up a little past horizontal.....maybe my feet werent anchored right or i wasnt sitting on the ball right.....any help would be great b/c I really wanna feel the burn and hurting abs for a week...

Thanks sjmorris7@hotmail.com

M/48/149

GHD 15,15, unanchored 30,30,30
Back Ext 25,25,25,25,25

12:39

Man the next couple of days are sooo gonna hurt...

23M/5'9/145

14:03

Subbed Good mornings with a 25lbs sandbag over my neck x10 and stiff leg dead lifts 75lbs x10 for the back extensions.
Subbed situps with a 12lbs medicine ball for the glute-hams

Finished with 3 sets of 10 clapping pushups and oblique bends with 20lbs dumbbel

40/m/176cm/69kg

5 Rds for time

30 Situps on floor, rolled towel under back, feet anchored to 6kg medball
25 Good mornings with 6kg medball held against chest

12:37

F/132

As R'xed.
14:09

9:28

no GHD, so did situps with one of those declined situp benches with the feet anchors

40/f/5'2/123

as RX'd: 16:04

#133 Dutch-
great pic!

37/m/181
as rx'd 13:37

34 M 195

As Rx'ed

est. 15 min had to work in

as rx'd: 15:02

I now feel and walk funny....

27/m/5'10"/151

11:55

kipping anchored sit-ups
back extensions on an inclined back extension dealy

No GHD available. Not sure I got the full dose on this one. Just a few 5-sec rests but not too winded at the end. Sit-ups much faster now that I've decided to do them like Speal in the Annie video.

F/35/142/5'9"

14:23

Boy those extensions burn!!!

Just wanted to get something off my chest that really bugs me. I just left globogym, which is where I do my WOD's unfortunatly. Except when I'm on shift. Well everytime I'm in there I see these people who have hired "trainers" just slugging it up. For example today saw a man doing step ups w/ 10lb db at a snails pace w/ his trainer and another lady sitting on the floor talking w/ her "trainer" for what had to have been 10 mins. I just want to yell at them "you're waisting you're money, stop and do something productive while you are here". Maybe I'm overreacting but I just had to get it off my chest. 3 2 1... go

5 min C2, CFWU (+ DU's; 5 reps RC SU and BE)BWUX3

As RX'd (roman chair, full ROM): 9:41

And I thought this would be an break for the legs. Ha.

Post 500m easy row and hand grip stuff.

24/M/205
No GHD machine - subbed in swiss ball
Back extensions as rx'd

9:34
Stupid having to run back and forth around other people...

Jeff @ home
w/ 20# vest
Forgot to start stopwatch at the beginning.
Last three rounds took 9:45.

Estimated time about 15:30.

34/M/160

Timed the workout just for the helluvit. Gym has every peice of equipment known to mankind EXCEPT a back extension to do this workout. So started with a swiss ball locking feet into a squat rack with removable crash bars - brutal first two sets till a fellow crossfitter told me to get rid of ball and use a bench - much better but talked to too many people during workout so just glad to do all reps complete - 27 minutes with a lot of farting around.

19:10 abmat feet unanchored

33/m/168
Full CFWU x 3
As Rxed - 17:28

23/m/187

10:24

Did GHSUs on Swiss ball. Sure that helped my time. Would love to try them on Glute-Ham Dev.

32/m/210/6'5"

12:44 (4 seconds slower than previous)

Back extensions unbroken, GHSU very broken after first set.

M/34/73kg

As Rx'd

Time 9:40

was doing this with my wife who is good at anything sit ups. i went first to set the bench mark then kept time for her. How relieved was I when she took a wee break during the last round and missed beating my time by 8 secs.

Id never have heard the end off it if she had off beat me. Its all good healthy competition.

10:38 as Rx'd

3 X 10 - SS, SP(100#), SU, DL(135#), OHS, PU
30 GHD, 25 BE - 15:01

Re #94
"concerns about the head down on the overhead squat in the video. do you think people in an attempt to keep the bar behind their head would "reach" with their head rather than keep the bar back in the correct position?"

"Head down" puts the head and neck in normal, neutral alignment with the spine, in approximately the same position as when standing. Keeping the head facing directly forward or up, as it is at the start of the movement, means that the cervical spine is all mashed up and the neck is contracted back at the bottom. Keeping the head and neck in line by inclining the head with the back, is less stressful to the neck. And if the head is more down than it needs to be, it will be a relaxed position since gravity is doing the work. This difference is real noticeable if you have previous cervical injuries.

So head down (which is really head in line with the back) jams the neck up less, allows a better reference for balance, and enables better use of the hips, legs and butt during the squat movement. Everybody wins.

The solid balance point is over the shoulder blades, not simply "behind the head", and actively pushing the head forward won't help the bar get there. It can only help very slightly with balance by getting more mass forward of the bar. The shoulder flexibility can usually be fixed over time by deliberately pushing into the limits of it during this movement and others. During the movement, actively shrugging the shoulders up will free up the joint as well as provide better support for the overhead position. And make sure you have decent shoes that will not make things worse by throwing you forward [soft heeled shoes such as running shoes = bad, weightlifting shoes = good, but don't work well with Nancy, indoor soccer shoes = pretty good all around] because that will exacerbate flexibility and balance problems. If you've developed the habit of jamming your neck forward, you'll just have to be mindful of the problem and work to break it. A training partner who can badger you appropriately might be the best remedy.

yay, get to travel to another gym to find right equipment...love this stuff!

M 33/148/5'7"

As rx'd 9:44

5 Rounds
20 GHD Situps
15 Back Extensions
Time: 10:58

Note- globo gym's GHD was a rickety thing that looks to be older than me. Every joint was loose and the whole thing "wiggled" during each rep. Also, the GHD situps seemed to hurt my lower back. Maybe I wasn't doing the correctly?

M/27/212

Combined yesterday and today.

Forgot to time.

m/38/205/5'11"

5 X 15 ghsu, 12 be

8:48

concerned about my technique and realize I need to get going with the "official" warm up.

m/25/218/5'11"

Almost as RX'd:

14:53 (GHSU's only to parallel)

Scaled down
& subbed nerf-ball sit ups (no abmat) and Stability Ball back extensions.

3 sets for time - 7:25

I know, my equipment is lame ...

21:50

This was my first time doing GH sit-ups. By the comments in the instructional video I am a little concerned with my decision not to scale, but I did take my time to make sure I was doing them right. Next time this comes up, I plan on literally cutting my time in half.

Man, my abs are so sore it hurts to dooky.

M/41yo/73.5”/175 lbs

WOD
Subbed 45-degree incline situp for GHD situp

11:09

That’s not counting the 1:25 I had to wait for the back extension in Round 1.
All back extension sets unbroken. First two rounds of situps unbroken, then went to 3 rounds of 10 in last three rounds.

I can remember when I couldn’t do more than 15 back extensions without crying for mommy, not too long ago. I think doing the CFWU X 3 every day has helped a lot.

When I first looked at this WOD I thought to myself this is like an extra day off. Next time I see it I will pay it the respect it deserves.

As rx

15:24

As Rx'd, 15:39

I started off with some active stretching and 3 rounds of the CFWU minus the back extensions and sit-ups. I scaled the WOD by lowering the number of reps.

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

19:45

10:54

51/195

13:25 as Rx'd.

40M/187#/5'7"

warm up:
400m run
CFWU minus the Back ext and SU's added PU's

misread as well
30 incline sit-ups @ 8 (no Glute station)
20 Back Ext
14:49

cool down:
15 SU's on floor,
20 crunches
50 PU's

good workout! was definately tired from yesterdays WOD. looking forward to the recovery day

thanks stef

45/M/6'/180

TIME: 6:06 AS RX'D

DID AT GOLDS' GYM TODAY. FELT FAST AND STRONG TODAY. GOT THE CONFUSED LOOKS AGAIN.

AT HOME-DID 5 ROUNDS OF MAX REPS OF 2 POOD KETTLE BELL SWINGS. 1-36 , 2-32 , 3-27 , 4-21 , 5-17
2 MIN REST BETWEEN SETS.

REST DAY COME ON!!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

CFWUx2 -BE -SU +400Mrun

WOD - misread post and only did 20 BEs/round
14:40

Active stretching to cool down...
I really need the upcoming rest day. :)

Coach, thanks for another great 3 day cycle!

as Rx'd

13:08

1st time.

-marc
32/180/5'10"

ugh back extensions are no fun at high reps.
no GHD so putthe incline up on the little sit-up bench thing.

heres how it went down.....not good!

sit-ups: 30,30,20,20
Back ext: 25,25,25,25

stopwatch wasn't working but somewhere around 10mins.

felt like crap this morning ate like crap yesterday and got a lousey amount of sleep.

but today i started zoneing and i have basketball tonight which always pushes me pretty good!

Bwt: 135

No GHD so I did knees to elbows instead... wasn't really feeling it today and I am in need of some rest.

12:43

subbed regular situps

did one round completely on the swiss ball

10:35

51/M/152

13:17

On my home-made 2x4 GHD.

My first WOD at the new facility!

No GHD so I subbed good-mornings w/45# bar and anchored abmat situps.

8:05

35/M/195#/5'7"

As Rx'd, 10:30 w/ substitution on Back Extensions to (20) 45# Good Mornings.

POST
4 Rounds
- Knees to Elbows (15)
- 45# Oblique Side Bends (15)
- Floor Sweeper (20)
- 35# Dumbbell Swings (15)

"Football is about two things - blocking and tackling." Vince Lombardi

Warm up:
1000 meter row

rigged up a GH sit-up station using a smith machine and swiss ball

5 rounds in 10:03

1:48/2:04/2:01/2:03/2:07

Cool down with 3 rounds of 5 BW bench/5 pullups

stretch pullups dips

asrx'd 12:20

Dont have alot of energy left. the first two days really zapped me. my diet has been bad this week so I am sure that has something to do with it as well. Now on to some much needed rest.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

A YouTube video of "Short Almost Righteous Dead Stop Diane" done this morning after today's WOD:

http://www.youtube.com/watch?v=szUr6-Up0Vo

15-12-9 Beltless dead stop 225# trap bar deadlifts (when I'm pulling high rep double bodyweight for time, I'll use a trap bar) and "Almost Righteous" hands to jawline HSPUs. "Righteous" would have been hands to shoulders but I'm not strong enough to do many at that ROM.

Dead Stop Diane leaves me far more sore and out of breath than regular Diane.

I did the 21-15-9 version several days ago with an 11:30 time - too long for YouTube to post.

i used the denclined bench for the abs...
total time 11:24....
didn´t feel that much of a burn in my abs, try to find a better excercise for next time...

Jennie:26 F 160 5'9"
Five rounds for time of:
30 Glute-ham sit-ups
25 Back Extensions

Time= 17:30

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

Time: 15:25

M/23/170
As Rx'd with broken sets 14:43 My back kills!

Ahhhhhhhh…very frustrated…I am seemingly slower on metcon workouts. The effort is there, but I am slower on all of them than whenever I last did them. 99.9% sure it is not diet related. If anything, I got stricter with that, if that was possible.

5 r for time:
30 sit ups ab mat style, non-anchored
25 back ex
Time= 9:52

21-18-15-12-9-6-3-1 rep
KBS, 35#
Asst pull ups
Time: 11:33

I am off to the track for a pyramid workout tonight. Prob should not have gone to the gym but was stressed and needed to get outside of work for a bit.

Erin

F/29/5'/134
13:39
Not too bad cardiovascularly, but the lower back was pretty tight.

did as Rx'ed.. 30:27

I used a swiss ball and smith machine for both and I think I wasn't doing the GHSU correctly as my lower back starting feeling tension.

I think by the last set, I was doing it right as I moved my back more up the swiss ball.. Never used these things before so I had a very poor time

15:43 Sub Back Extension with good mornings 45# and GHD sit ups were done with a foam roller (this limits full ROM).

36yom
5'11"
154lbs

42/f/5'3/115

1st time with this WOD, worked up a good amount of sweat!

CFWU x3 (skipped back ext & sit ups, obviously)
Used back extension equipment with the least percentage incline. The horizontal back ext equip. is gone at this other glob.

12:38

Back seems stronger with very mild stiffness...3 hrs later!.. :) This was a great WOD. Thanks Coach!

Kelly Moore, you absolutely rock. I loved the darn cat butt-swishing you as you deadlift. Hilarious! Strong work.

No GHD machine at post fitness center

Made up "Nicole" (first time doing this one)

AMRAP in 20 minutes of:
Run 400m
Max rep pull-ups

Did 6 full rounds running on treadmill at 6mph with 8/8/7/7/6/5 pull-ups on Gravitron with 35kg assist

Hate running on treadmill and don't really like Gravitron, but no other options. I can do multiple pull-ups with only a slight toe push off body weight in which I pull my entire body up, but need a ridiculous amount of assist on Gravitron--feel I get a much better workout not using Gravitron.

F/58/5'6"/136

age 18 bw 170
7:25 as rx'd done in weight room

sub'd unanchored sit ups and good mornings w/oly bar... 10:22

42yom / 148

10:51 as rx'd

42 second improvement over last time. All BEs unbroken and first round of GHD SU Unbroken but after that were (16,14), (14,10,6), (14,8,8), (10,8,6,6)

Post - 1.5 Pood TGUs, 1 arm swings with switch at the top, and windmills

As rx'd 13:57
first time doing GHD sit ups. I think tomorrow is going to hurt!
great workout, loved every minute!!

10:54 as prescribed

24/m/6'/197

As Rx'd

9:21

Kelly Moore: You're insane. My hat is off.

40/M/185

CFWU x2

As rx'd

12:30

28/m/190lb

Fixed to 5 rounds of:

35 normal full range unsupported situps
25 back extensions

Time 7:53.

- OlliS

10:06

used the smith machine and a bench
never tried situps that way and im gonna pay for it tomorrow
all else as rx'ed
11:51
worked on some glute ham raises having my feet anchored to one of the cable machines people do tri pulldowns on. will have to incorporate those in every warm up and see if my squats and deads skyrocket like theyre supposed to.

As rx'd:

8:41

I will never look at my old ab workout the same again. I forgot how GHD sit-ups work your hip flexors. Made a pretty good set-up for this workout at my rec center too.

m/25/6'2/205

picked a bad day(yesterday) to do a dl/pu tabata

situps on swissball with feet anchored straight out, back extensions on the back extension chair thingy

rd1-1:56
rd2-2:31
rd3-2:43
rd4-2:47
rd5-2:56

12:53

25/m/170

As rx'd

10:00

Great few days, something for everyone! Thanks everyone.

26/5'7"/135

13:00. Done with swiss ball and smith machine, that definately got some weird looks.

Really surprised my time is so slow compared to the pack today... all back ext unbroken, plenty of breaks in rounds 3-5 of GHD but not 5 minutes worth. Oh well, maybe my abs are just weak!

First post didn't work...

Awesome workout... Had to scale down the back extensions at the end because my back was so tight I was afraid of injury. Subbed straight leg floor situps, un-anchored.

30,25
30,25
30,25
30,15
30,10

17:20

25/m/195/5'10"

BrandX scaled "Pack"

4 rds for time:
20 GHS
15 Back extensions

10:08

Glad I checked my ego or I would really be hurtin!

Jodi (F/29/108)
CFWUx3 (minus KTEs)
Mobility Drills

5 rounds of:
25 KTEs
25 good mornings

Time: 13:22

Overall
I'm still suffering from the stomach flu. Felt great yesterday...felt horrible today. I'm just glad I could work out at all. Also, still have some slight tendinitis in my right arm.

M/165/5.9
30 incline situps
30 back extensions
10:26

M/38/214

Had to improvise the GHDSU's with a bench and smith machine. worked ok.

17:26

did:
4 rounds of
400 m run
15 ghd sit ups
20 back ext.
13:15

Scaled down to 4 x 20 GHSU and 15 Back Extensions

Times:
1:38
1:41
1:45
2:11

Total 7:15

as Rxd:

10:35

31/M/6'0/195

Practice: 95# OHS, Pushups, Double-Unders

Train: 10:16 for 3 rounds only. Concentrated on form but it was still brutal. I'll be feeling this for a while...

6:36
Had to use the roman chair, wish I had a GHD. The GHD Sit ups really felt weird on the chair, but I know I'm gonna be hate'n life tomorrow. NICE!!

f/20/140/5'7

10:38

blew threw the extensions with no problem at all, actually made up for what would have been lost time with them, but the GHD situps gave me a run for my money!!!

any know of good stretch for your erector spinae (the long muscle group running down ur spine that you're all probably feeling after this workout) .. i should know since i used to be a sports science major but i have a really bad back and can never seem to stretch it

K: No time. Unanchored SU, Good mornings with 5 lbs bar.

J: 6:45 Anchored SU, Good mornings with 45lbs bar.

Anyone know of any videos out there that show proper subs for the GHR situps...????

David
M - 32 - 5′10″ - 174# BW

CFWU x 2 x 15

WOD subbed as five rounds for time of:
30 Sit-ups
25 Good Mornings, 45#

Time: 11:40.02

Notes: Stuck in a resort hotel with a fitness room, which I consider the lowest form of “gym” in existence. WOD subbed due to no GHD.

M/22/153 cfwux2 (-1 round of situps/backext)

As rx'd: 15:02

10:06

40y/oM
75" 203#
as Rx'd 15:39

some lady saw me doing this today and asked what it was for... then she tried it and barely did one. I honestly felt a little bad...

crossfit is great by the way.

Didn't have the proper equipment to do the glute-ham situps so instead just went for:
500 SITUPS
in 52:49

god that took ridiculously long.

6:45 as rx'd

subbed with open legged situps and good mornings with 20k bar

11:57mins

11.59
as Rxed
GHS off Lat Pull down machine
45 degree BE machine

19 / f / 5'7

Not sure if I can count this as Rx'd since it was on back ext machine and not a GHSU bench set-up. But it was the WOD
5 rounds for time
30 GHSU
25 back exts
time - 9:40

then a nice relaxed pace 1000m row
time approx 4:13

ps - i know a ton of ppl at this school do cf - we just all end up working out simultaneously but not really in a group. we should start an organized club or intramural or something - like for real. just a thought.

GO KELLY MOORE! Thank you for posting your video - it's always inspirational to see a CrossFit icon perform. Please, please, please compete in the Games this year!

5'10/29yo/205ish

As perscribed on a 45 degree incline extension stand which I tilted using a bunch of 45's.

21:50

Had to break the sets into 2 15's for the GHSU and 15, 10 for the back extension.

First off: Shout out to crossfitter Marc at Lifetime SLP.

Second:

Did 2 rounds on swiss ball/smith machine... got some weird pains in my back doing the GHSU and it was an all around hassle.

7:32

Did 3 rounds 30 incline situps with 5kg ball and 25 supermans.

9:something

I thought my abs weren't that sore and then i realized they were completely warn out and numb as i could barely get up off the floor after stretching

19:32

Don't have a GHD machine, so I did decline bench situps.

21/m/5'8"/140

As RX'd
17:37

44/m/154

As rx'd
7:15

ok so the trainers at a well known globo gym are constantly yelling at me for doing unorthodox workouts. it doesnt help that i wear my crossfit tshirts to workout in. they despise crossfit because the head trainer left and started a crossfit gym. i cant make it to that gym all the time but the globo gym threatened to end my membership today if i didnt stop doing "wrong" exercises. what should i do???????

approx. 8:00

First WOD I thought was pretty easy.

#248
F' em. I caught the same crap from my gym and I quit. Started my own gym at home. Obviously that's not the option for everyone, and you needed a space to work out in, have them review the terms of your contract. They can't be dicks to you just because someone who worked for them wizened up and left.

Today's workout 9:21 as rx'ed.

#249

You'll regret those words soon enough! Welcome aboard.

37M/5'10"/163.5

As Rx: 15:16.

Hand to floor on each GHSU. PR by 2:06, but should have been faster. Began feeling nauseous at R3 and that slowed me down. Not sure why, as I wasn't fatigued and no diet probs.

9:54 - PR by over 6 min!

abmat situps (unanchored) and 45lb good mornings as subs.

ok I really need to work on my abs and lower back. Couldnt finish the ab portion and barely finished the back extentions. Normally I will suffer through any work out if need be but it felt like the right side of my lower back was trying to fight its way past my skin.

I will be working on these sit ups for a while

Subbed in:
*Anchored swiss ball sit-ups (Full back extension at bottom of each sit up)
*Anchored swiss ball back extensions

14:44

M/40/195

Did the best I could using a bench with legs propper under smith bar. Couldn't get full extension on the way down due to the bench height. Took lots of breaks.

30/25
30/25
20/25
10/25

In 22 min.
Started getting converned about what this would do to my lower back as I haven't done this type of workout before, so I scaled it back.

At the moment, my lower back feels great, like it is extra-strong. Must just be tight from the exercise, but it feels good. Hope to improve on this one next time. I could have done one more set, but was nervous.

The GH situps felt bad in my right hip at the beginning. Wonder how thats going to feel tomorrow.

12:33 as rx'd on a really ghetto GHD-ish thing.

44/76"/190

CFWUx1, no situps/back extensions

subbed anchored situps on floor

11:02

12:30
anchored decline situps all the way to the floor and up. this one was much hard than i thought; although loved the lack of pullups this week (jinks).
F/138/5'9"

5:19.

21/f/5'7"/164

As RX'd

9:32

speed and agility ladder and hurdles for warmup

no GHD
30 sit-ups
25 back ext (45 degree)
5 rds
time 15:05
32 yom 250 bwt

Whoops, time error on #255.

13:44

22/M/162

Non-RX (subbed crunches for GHSU)
Used 22.5# vest for back extensions

Time - 8:50

Random question after watching the video: I understand that you're not supposed to rock forward onto the balls of your feet doing squats- but I've never known why. Does it add stress to your joints?

If any of you are looking for some other good ab exercises, try the "plank" pose from yoga. My team in college had to hold it every day for 3 minutes. Brutal.

29M/5'6"/163#

Screwed around trying to create a make-shift GHD machine. Ended up using a calf raise machine with some creative modifications to end up with a somewhat close representation of a GHD machine.

19:54

18 minutes.

38M/175

anchored decline sit ups
good mornings w/the oly bar

11:20

stay safe all

30/M/155

subbed unanchored abmat situps for GDH

11:15

Off to the doctor to have my wrist checked tomorrow, hope it won't keep me away from the upperbody stuff for too long.

20/m/168

Subbed 20 pound medicine ball decline sit-ups for GHSU's.
Back extensions as rx'd

08:50

46/M/185/6'1"

9:50 Felt good. Didn't push too hard for speed but will next time.

#248
why not go train with the head trainer who left and set up a crossfit gym?

24/F/131/5'8

11:38 as rx'd

As rx'd 12:04
was feeling noxious by rd 3 but kept going. Really did a # on my mellon.

Jay Rx'd 11:02

Any of you firefighters out there that crossfit coming into Indianapolis for FDIC. If so, we should get everyone together for group WOD. If interested contact me at s6155@indygov.org and I'll get something set up.

got it done in 730!!! My legs probably weren't perfect but we don't have a TRUE GHD...it is simply a straight platform but works all the same! It was awesome to do this. the back extentions smoked me the hardest...i do GHD situps for almost EVERY warmup. I just usually do like 15 back extentions for warm up so 225 was tough! booty is burning!
27/f/130

39M/5'9"/185
5 Rounds
30 GHSU on ball, touched every time
25 Back extensions, as rx'd 17:54
Shanen did them as long as it took me,
says it wasn't that hard...we'll see tomorrow

SIT UPS DONE WITH FEET HOOKED ON BENCH WHILE ON A BALL
22.44

m/34/70/190

14:24

Anthony (M/29/170)

Warm up with weighted chins, weighted ring dips, ohs.

5 rounds of:
25 knees to elbows
25 good mornings
Time: 10:37

Felt okay, probably could have pushed harder though.

Holy S&#@*! Batman!!!!

I did the rx'd completely.....

5 rounds of freakin GH situps (first time ever...did it on my back ext mach in garage scared the heebeegeebees out of me)
5 rounds of Back extensions

It took me a total of 11:21 I had to find that happy place everytime I switched to the GHSU position on ext mach....

M/32/178

Decided to stay home and do the WOD. I neglected the additional challenge of having curious dogs getting underfoot.

5 Rounds for time of 20 GHSU and 15 Back Extentions.
10:03

7:10 as rx'd

Me: 41yo/M/5'10"/183lbs

Warm Up: run 1/2 mile / CFWU + HSPU - back extensions and GHD sit ups 3 sets 15 reps per set

WOD: 15:03

GHD Sit ups: Used a smith machine to anchor my feet and a bench seat / Full range of motion / All sets broken into 15 & 15 or 15, 10 & 5

Back extensions: Used a back extension chair that was at a 45 angle because the 90 angle chair is not available at the gym I went to / All sets unbroken

Cool Down: 1/2 mile run home.

The gym I usually work out at has a GHD sit up chair. Improvising with a smith machine slowed down the cycle time. I also had to use a back extension chair that was different than what I normally use. The 45 angle chair is easier than the 90 angle chair so this sped up my cycle time.

I think that a lot of people will be sore tomorrow from this one.

Also, running home form the gym after that core workout really affected my run. It is amazing how uncoordinated and wobbly I felt when I ran with a zapped core, wow!

Have Fun, Train Hard,

Billy

M/38/77"215

13:58 as Rx'd.

That hurt.

27/m/169

subbed abmat sit-ups and 45# good mornings

11:32

10:58 as rx'ed, just over 30 sec better from last time.

I thought sub-10 was in the works, especially after a very fast first round but I died quickly after 15 straight GHD into the second round. I had a shorter warm-up than usual and the posterior chain is still torched from Diane two days ago so I think that slowed me down a bit. Mostly it was just the searing pain in my abdominals that was the bigger reason I didn't reach my goal...

m/16/165/6'3"

as rx'd

9:59

Don't think you are, know you are.
~Morpheus~

used to do millions of sit ups ,crunches etc,haven't done any now for 3 or 4 mnths,abs are better through the crossfit workouts,from all the indirect work ,olympic lifts etc.now these today and i'm starting to feel pain already including hams and rectus femoris .excellent,thanks to all!

23yom/6'2"/220

as rx'd

14:16

just wanted to curl up in a ball on my bed when i got back home.

can anyone say zero midline stability for the next few days!!!

29/f/112

10:01

made a moc ghd with the swiss ball and lat pull-down machine.

really wanted sub 10, so close!

pre: wux2
post: freestanding hspu practice got 2 in a row, twice! love these suckers!

CFWU

12:47

Substituted Swiss Ball.

18/145/M

rx'd

1st - 3:14
2nd - 3:22
3rd - 3:20
4th - 3:21

Took about 3 minute breaks

12:55, bad performance today...back extensions unbroken and easy, situps after round 1 were broken

M/27/5'9"/165#

as Rx'd

14:08

I thought I was going pretty fast but then I saw some of the other times and know I have a long way to improve. Funny thing is I know all things abs (sit-ups, GHS, L-Pull-ups) are my enemy and I'm really slow at them.

32/F/140

6:32

Nowhere to do GHD (or the like) sit-ups available, just did them on the floor.

15:47

sub: round 1,3,5 leg raises laying backwards on situp bench. feet to ground and all the way up and past my head. round 2,4 regular situps. leg raises were very tough.

13:29

m/38/6'1"/217

did regular sit-ups. next time I'll use a swiss ball.

8:32

M/6'/50/195

CFWU x 3 no sit ups or back extensions

5 rounds of:
10 Deadlifts 135#
10 KTE
10 20" Box Jumps

20:31

Back in my first week of CF in Dec of 07, I couldn't do one KTE, so thats getting better.