Oh, this one's going to hurt.

I'm glad there's nothing for abs tomorrow. Mine are killing me from the 150 glute-ham sit ups yesterday.

Great video tutorial on the HSPU. We use the same training aids at Olympic Crossfit, It works great.

Have Fun, Train Hard,

Billy

This one sounds like fun! First 3 rounds ought not be too bad, but then....

CF has it out for my lower back. Yeesh.

Still feeling my lower back from those 250# dead lifts yesterday. Like #5 has. CF has it our for my lower back. The good thing is, all my nasty lower back pains are no more. Bring it on back extensions. Shoulder presses are one of my weak areas, so I do and don't look forward to that.

One of my favorites. I am throwing in 21 Double Unders and doing that WOD on Wednesday.

where can i get those bands that coach tucker was using?

Finally did the wod from the other day:

5 rounds for time:
15 deadlifts
12 hang power cleans
9 Front Squats
6 push jerks

I used 93# and finished in 22:35

Last time I used 85# and finished in about 40 minutes? Can't remember exactly but this was a huge improvement.

Brendan used 135# and killed it. Way faster than me. Obvies.

Tomorrow: jeannies beach crossfit if it's the last thing I do!

Jesse you impressed me today girl. Your cleans improved by the end of the wod. Good job! :)

Peter- One of the nicest, most giving humans on the planet...

22:44

Did it! Thanks for the early post. With all the damage and pain I already have in my shoulders, I guarantee I will never do that workout again. Probably a big mistake I did it this time. I'll see in the morning.

Another break from the pull-up bar. Thank goodness!!!

Oh, by the way. I consider myself semi-strong (at least compared to some of the girls in my office) and the first set of shoulder presses was the only one I did unbroken. After that, the 3rd set was the only one I had only one break in. The others I had 2 or 3 breaks. This workout's hard.

And don't call me a sexist. I already know.

Where's the CFT? It's been a while...

SUB 2 MINUTE FRAN!!!!!!!!!!!!!!

Miguel Flores got a 1:57 in Fran today on tape. We will be posting it shortly on our site.

Stand by!

Great job Miguel!!!!

Man, having to get up at 6 after getting off work at 12 just so I'll have time to work out is really starting to kill me!
This work out looks so-so.... could prove to be surprisingly easy, but I'm thinking that really might not be the case. Haha. Seven rounds, thats a lot of freaking presses! Maybe if I'm still good I'll throw up my rings and work on my muscle ups.

Semper Fi!

Back Extensions vs. Hip Extensions

I always wonder how many people do not know the difference between back extensions and hip extensions whenever a WOD has back extensions as part of the workout.

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

Warning, this may cause some head scratching and comments like "so do I do back extensions or hip extensions" :>)

Have Fun, Train Hard,

Billy

m/38/6'3"/220

as rx'd 19:51

21/M/5'11"/185

5 min Jog @ 6mph
Stretch
*******************************************
7 rounds of 21 rep 75# Shoulder Press + 21 reps Back Extensions.
*******************************************
5 min Jog @ 6mph
3 set 10rep 20# Front Raises super set with 15# Front Raises
3 set 15# Side Lat Raises
5 min Job @ 6mph
Stretch

Time for XFit portion:
14:36 Oohrah!

Can someone describe back vs. hip extensions? The server here won't let me watch videos.

thx

BW 70kg

25.37
sub 30kg Shoulder Press (shoulder still not 100%)
GHD Back extensions

M/24/210/6'1"
As Rx'd 14:34
West Tigris Crossfit
JSS KDG II, Baghdad Iraq

I have the same question as post #7. Does anybody know where I can get those bands in the video?? Thanks much.

So, are we supposed to do back or hip extensions?

Scaled Shoulder Press to 17kg.
Subbed Good Mornings for Back Extensions.

20'20"

32/F/5'7"/140#

19:44

not as RX'd: 1 series 77 punds, 6 series 66 pounds. Did not have bar w/ 75

as rx'd

TOTAL TIME: 21:44

auch that hurthed my lower back big time!!!

The bands in the video are power bands and are available on performbetter.com.

Any suggestions for a replacement exercise for back ext? We don't have one of those machines here. Or any ideas of how to make a hasty one? Thanks.

Klep, check the subs page for some suggestions. I generally sub with 45# barbell good mornings at 1:1.

23/m/6'7/235

Some sub and scale, but man this is a fun one.

7 rounds for time of:
65 pound shoulder press - 25 reps
45 pound barbell good mornings - 25 reps

23:42

ANY OTHER AUSSIES HERE???
Around the Darwin area?
Just wanted to see if anyone else up here has got the crossfit bug, and wanted to start doin a couple of group sessions?
There are 4-5 of us out at palmo who are right into it, not missing a main page WOD!
Any other Darwin people send me an email and we will hook something up!
Any of you reading this from an affiliate around australia, feel free to come up for a visit, there is a massive defence presence up here and i guarantee you that any seminar you conduct will be packed out!!

as written to be done
7 rounds of:
21 shoulder press
and
21 back extensions

all done in 15:37
it was nakering though and my back is killing me, while doing standing shoulder press it was my back giving way not my shoulders.
good workout.
bring on tomorrow

#7 Dan and #22 Gabe

You can also get the bands from Iron woody. The band are great and so was the service from Iron Woody. I ordered them on the Wed and they arrived in Scotland on the Friday.

I got my bands from www.againfaster.com - crossfit affiliate with great prices and info on gear. If I remember correctly they were about $15 each - that is a guesstimate.

m/40/140/5'6"

subbed 65# sp
supermans for back extensions

time: 30:50

i need lots of work on my shoulders. that was a tough workout.

Went too slow...

Round 1: 80# 1:50
Round 2: 80# 3:58
Round 3: 80# 5:25
Round 4: 80# 6:02
Round 5: 70# 3:48
Round 6: 70# 4:03
Round 7: 70# 3:55

Total time: 29:02

Altered the WOD to work my full ROM HSPUs...

Seven rounds for time of:

7 reps Full ROM HSPUs (hands on 12" stools)
21 No Momentum Back Extensions (dead stop at hang)

22:45

First round had unbroken HSPUs; had one or maybe two more in me before needing a break. Round two broke at 5; rounds 3, 4 and 5 broke at four reps. I ran out of strength on rounds 6 and 7, barely making 3 consecutive for each. All rounds finished out with singles after a max effort at consecutives. Amazing how fast full ROM HSPUs run out of pushing power!

No breaks on the back extensions, each round taking approx 43 seconds. (Recorded so I have an idea how much rest I had between rounds of HSPUs).

18:12 as Rx'd (PR) last time was 20:55

First set of shoulder presses unbroken, then got a good rythym breaking the later sets at 6/4/4/4/3. I wish I could break it into three small sets instead of 5, but still a little weaker in the shoulders than I'd like...

m/37/185
As rx'ed

23:49

30/M/190

as rx'd - 23:29

scaled to 53#
23:51

F/20/5'6"/130

scaled to 15lb dumbells, and abmat supermans, 15:09

bwt: 200

as rxd

11:40

great workout. Don't cheat yourself!!!

m\36\5'6\150

As Rx: 22:31

felt weak in shoulders. So used to doing push press for more weight, standing press seemed alot harder.

M/30/175

As Rx'd 24:00

M/52/174
WOD=7:00 (PR)

age 42
bwt 215#
time as rx'd: 22.00.

as rx'd
18:31 PR

Last time was 21:43

#47 Calgary Colin - How in the world did you do it in 7 minutes as rx'd?!?

F/45/124

Scaled to 45lb oly bar
Time: 18:33

3.1 mile run after.

148 5'7.5" 33yom

as rx'd 22:09
locked legs upper chest to lockout s-press
correct back ext

no momentum sp slowed time vs last time but better wo instead of those few push press reps. if legs are not locked it is so easy to cheat-
back was cramping after 250lb dl's x75 reps day before yesterday-

as rx 16:19, this is 6:03 better than last time

M/27/6'/200
16:04
as rx'd

25:15

ugh I am no good at shoulder press.

34:20

I accidently did it with 85 lbs. no wonder it took so long. i was pissed off during the workout because i thought i was a weakling

27/m/181

As rx'd
18:53(pr)

In memory of Charlie Baker. You will be missed.

26.m.6'4''.225lbs

As rx'd: 12:52.

15:16, I hate shoulder press

17:26 shoulders are smoked back sore from yesterday. gotta love pain ELO

13:16 total, rounds as follows
1:20 (straight through)
1:45 (racked on chest to rest)
2:02 (racked again)
2:14 (put it down to rest this time)
2:11 (put down, taped blister on thumb post-round)
2:09 (put down)
1:37 (put down)

Usually tried to get 12 or more before I put down the bar. Back extensions were a breeze. Some of these may have had a little "push" in them, I think it is difficult not to push when you get so tired, almost like an instinct and you have to fight not to push. My right shoulder was bothering me a lot from the start.

45 lbs
30 min

45lbs
12:25

Injured shoulder being a dork on the rings, so I went light. Pain went away with first set - should've taken more weight.

21:48 as rx'd....followed it up with a 2 mile run

52/229/6'

2:58
75# SP
45# Good Morning
3:25
66# SP
45# Good Morning
3:25
56# SP
45# Good Morning
3:20
45# SP
45# Good Morning
2:55
45# SP
45# Good Morning
2:30
56# PP
45# Good Morning
3:15
67# PP
45# Good Morning

31/m/188

as rx'd w/ strict SP form...i.e. zero push press

15:20

I would like to start by saying i love crossfit!
I have been doing cf for many years and have my name on the muscle-up club from dec 2003. I had some injuries and other then sporadic wod's i pretty much took 2 years off.

I started to get fat and depressed and something in my head snapped> I started cf again about 3 months ago and I remember why and how much I love it.

Keep up the wod's and keep enlightening people GO CF!!!!

wod as rx'd 24:

30:24

Sets of 7 on presses

about 4 min per set,
then 4 min per set

33/F/5'10"/148

As Rx'd with women's weight of 55#
18:59

Woul like to make a correction it was dec of 04

As rec'd:

35kg (77lb) bar
Back extensions across a bench with feet under the cross bar of a smith machine (no GHD machine).

14:51 with strict form up to the last 5 SP, which had a small push assist from the knees.

m/40/255lb/5' 11"

m/44/175
cfwu x3 - back extensions

as rx'd

18:54
only 1st set of shoulder presses unbroken.
rest broken into sets of 2-3.

4 minutes slower than last time.

ugh.. that was rough

As Rx'd .. 26:02

33/M/182/6'00"

My third workout after coming off of a 29 day rest period due to a fractured rib.

Still hurts to go over head on the right side, but worked through this scaled WOD-

7 Rounds:
21 x 55# Shoulder Press
21 x GHD Back Extensions

27:38

Just glad to be finally be doing something! Being laid up for a month SUCKS.

Dan D.
www.CrossFitStickers.com

Can anyone explain how I could feel stronger on rounds 6 & 7 on the shoulder press? Both sets unbroken. Is this like a runners "second wind"?

Just curious.

Thanks!

25/M/5'9"/178

As RX'd

1:06
1:04
1:09
1:32
1:37
1:43
1:26

Total Time = 9:40

Jacked this up, forgot and only did 5 rounds. No wonder my time was so much faster.

9.47 (1.08, 1.43, 2.03, 2.26, 2.27)

Last time first five rounds:
11.02 (1.13, 1.39, 2.19, 2.47, 3.04)

scaled to 65#

28:25

As Rx'd
21:58

1.5 hours tennis warmup,
3x 15 pullup, dip
as rxed
20:42
started to push at the legs a little toward the end of each set.

27M 6'5" 230#

as rx'd 20:41

1:21/2:59/2:49/3:17/3:36/3:11/3:28
All BE unbroken rd1 unbroken.

Had to do it with left hand taped up. Lost a battle with a biscuit joiner on Friday night. Put it in a good place though got the fatty part of the palm. No nerve or tendon damage and only 6 stiches. Be good as new in 8 more days.

56/m/6'/201
1st 2 rnds as rx'd, then 55# on 3rd, and 45# on 4-7. I should have scaled down on the whole workout, could have probably done 60 or 65. The second round took like 7 minutes.
24:51

Any Substituted for shoulder press?

24/m/175lb 15:02

M/27/6'2"/215

As rx'd: 13:41

As rx'd

18:23

Scaled to 50#

18:33

biking 12k 30:00

WOD as rx'd
18:40

tabata on elliptic
biking 9k 25:00

16:01 as rx'd, one break too many to get my 15 minute range goal. Oops. 1:45 faster than last time, though.

Better strategy and more efficient form was the key this time. 1st round was straight through then I tried multiples of 3's as much as possible for the next few rounds (9,3,3 etc) unless I had to go to 2's with shorter rests. It was only the last round that I had to resort to single reps and that sunk me time wise.

30m/172

18:59 as rx'd

25/m/195

Did 95 lb for Shoulder Press

13:56

25/m/195
95 lbs for shoulder press
13:56

WU .5 mi walk on treadmill
WOD
75# SP
26:30

JP~
Hurry up and post Miguel's sub :02 Fran. I want to see that. He's got me beat by a full minute now... damnit..

looking forward to this WOD, back is smoked from yesterday

M/47/6'/184

As rx'd
15:10

bw 165

16:58 as rx'd

33 yom 220 bwt
bike 10 miles
wod as rx'd
time: 19:10
bike 50 miles
To nice a fall day in michigan here to be spent inside. later.

As rx'd
13:52

West Tigris CrossFit

as rx'd

time = 22:52

35/M/79kg

16:50

M/29/220/6'1

scaled to 55lbs.

had a false start due to someone "working in" on the back extension station while I was doing my first set of presses. So I told them I'd wait till they were all the way done, I proceeded to practice my double unders and glare at them until complete. I them proceeded to drape the jumprope my towel, and my ID holder on the back extension station so as to put the message out "no you can't work in!"

So I re-cocked and started over.

7 rounds:
21 55 lbs Press
21 Back extensions

19:10

first two sets of press unbroken, then 15+6, then the rest at 10+6+5.
Back extensions pretty much unbroken except last two sets at 15+6.

Shoulders screaming.

Abatiwah!

Cheats, no subs.

Approx. 22:00

warmed up - joint rotations, PVC shoulder press, push press, med ball cleans & air squats.

24:55 7 rounds scaled to 55 lbs. Active shoulders throughout; a handful of push presses when fatigued. Maintained lumbar curve throughout back (hip) extensions.

More air squats for cool down.

Problems with the economy? Practice air squats. Trouble with the wife? Practice air squats. Kids bugging you? Practice air squats. - Jon Gilson

The shoulders have left the building!
22:10 75# press sub-good mornings for back ext.
( Last time was 15:30 but couldn't do as many reps at once this time, so unsure about the wt. last time, and back ext. on a swiss ball.)
Shoulders done!

as rx'd

12:58

M/31/140

As Rx'd:

44:01

38m/6/183

wod as rx'd since 5/22/08

16:17

F/42/5'6/124

sub'd 50# for SP
otherwise as rx'd
22:22.2

22m/5'6"/155

22 min. flat.

12:12 with sit ups instead of back extensions

32/m/200

used 95lbs for SP for rd 1 + 7 reps of rd 2, then dropped to 75lbs for remaining sets.

19:35

Wow! I was thinking.....75lbs? That should be easy. I finished the first two sets without breaking, and the rest I had to break. Surprisingly difficult.
As rx'd:
18:35
I did a ten mile ride directly afterwards.
What a beautiful day. Thanks Jesus!

28 weeks prego,
did:
3 rounds of:
250 m row
15 reps, 20" step ups
15 reps, 8# wallballs

m/39/6/190

as rx'd 23:41

then...
easy 500m row 2:05
hard 500m row 1:36.4

28/m/175

29:15

subbed 45# good mornings for back extensions. switched to push jerk at the beginning of the 5th round.

male, 150#, 68", 36 y/o

WOD modified as follows
7 rounds of 10 reps 75# Shoulder Press and 10 Back Extensions

Time 13:03

:20::03 as rx'd

26:44
My lower back has been having some trouble lately.
My pace was definitely relaxed. I plan on moving up the tempo tomorrow.

As Rx'd: 15:58

As rx'ed: 24:28

m/24/6'1/215

as rx'd

19:14

Time: 23:56 minutes

*First 2 rounds at 65#, then went down to 55#

m/26/190

19:12

subbed 45# plate "standing back bends" for back ext

1 second shy of PR

m/37/190

35:20

as rx'd

NOTE: Wasted as in wiped out tried.

Crossfit Gaine's Mill, near scenic Kirkuk Iraq

As Rx'd 25:41 had to stop several times to stretch my back. That was a killed work out just wish I was a bit faster.

My body is signaling that it is time for a rest. After 18 weeks straight of WOD's, it is time for a week off. "Ryan", "Erin", and "Mr. Joshua" were a great precursor leading up to the break!

I used to tell the wife, that if I ever quit golf (or took a leave because who ever really quits golfing!) that I would pursue my physical fitness. For years, I wanted to see how fit I could become, except there was nothing out there that could replace golf.

I was always dubious about the body building thing. If you are a golfer, you know that bulky muscles and the loss of flexibility that accompany them are detrimental to your swing (and, as such, you athleticism). Having pursued yoga for a few years, the experience has further darkened my view of body building, for it could just as easily be called "anti-yoga". (Mind you, the bodybuilders that come to one class, never to be seen again, are a great source of amusement for me....)

I am forever thankful that I picked up a men's health magazine while waiting to get my haircut. It was a brief article, that talked about a "dirty 30" workout. It talked about how the guy's at this gym didn't look overly muscular, but rather looked like the type who would be competitive at any sport they tried. I googled the workout and it took me to Jerry Hill's site, that led to the HQ site. And the rest is history.

Thank you Lauren and Coach for providing a source of positive change in my life and providing the inspiration to pursue my goal of becoming as fit as I possibly can.

34:40

M / 182 cm / 71 kg

24 min 45 s

25kg bar

33/m/72"180

Subbed good mornings w/ 45lbs bar all other as Rx'd 16:50

m/41/179
14:24
3:27 faster than last time.

and oh, it was my first WOD ever btw.

warmup: 1k row

wod: 24:45

this can be really good, crossfit seems to hurt!

m/25/185lb/6'2"
20:11 with 65lb presses.

Check out this pic I took in Estes Park, CO yesterday. I was taking pics of this huuuuge 7-point bull elk from 20ft away and it started charging. It made for an awesome pic!
http://www.kickinrad.us/images/elk.jpg

29/M/5'8"/162

25:08

Shoulders went before aerobic capacity.

29/m/5'11"/202

As Rx'd

11:06

First time with this WOD

as rx'd 16.37

What is the rx'd weight for women on the shoulder press?

m/19/159/5'9"

21:58

Shoulders are already killing me. Probably could've bettered my time if i managed my sub-sets of the 21 sp's. I'll get it next time.

by the way, i subbed good mornings for back ext.

As Rx'd 16:14

SPC VanVleet
NPSA Henman
15:23
as RX'D

25/m/5'11"/191
20:50 as rxd little slower than last time

M/27/185

As rx'd

21:54

as rxd.............13:59.....jb

22m/195/6'3"

~15

*push-pressed last five rounds :(.

Time: 14:31

Cam't get to the gym today.

No Fun

30:44

did 65 lb instead of 75.

20:40.

Did Grace instead

3:45

I tried to burn through the whole thing this time instead of breaking it up into 5's, which I ended up paying for in the end. Also, a donkey kick and two low quality reps which had to be redone resulted in a time that was 40 seconds off of my PR. Damn.

m/38/188

16:21 - great workout

38/M/177

16:58

Rxed

25:30

No cheats

21 M 5'3" 144lbs

45 min, had to keep breaking up the shoulder press

first 6 rounds as required.
last round i dropped the weight to 67.5lb as my shoulders were dead!

sub
75#SP x 15
Good Mornings w/50# x 21
not sure on lower weight or reps; went w/reps

59/m/180

34:30
7 rnds
O.H. press done at 75lbs. Subbed Good mornings for back ext's. Alternated rnds w/ 20 lb bar, and w/o bar. Had hard time getting, and keeping, hands on bar with shoulders pumped so much.
Determined to do the presses as req'd, no matetr how long it took. Whew!

RX'd:30:39mins.

Once again broken sets on shoulder press.

Back is starting to tighten up a bit.

Didn't write down how many shoulder presses i was suppose to do so i accidently did 30 ...

5 rounds

30 x 75lb Shoulder Press
21 x Back Extensions

32 minutes

Teri: f/36/153/5'7
29:20 with rx'd female weight of 55# (BrandX)
Loved using the new GHD!
Todd: m/35/160/5'10
28:54 as rx'd with GHD back ext

It was great meeting so many Crossfitters at the Mid-Atlantic Hopper Challenge at CrossFitBWI yesterday. Superb athletes. This is an awesome community.

as rx'd
17 minutes 39 seconds...these seemed alot easier then the past torture tests...

M/39/5'10"/174

CFWU x3

Time 28:20

Used 65# for shoulder press. Took a lot of breaks with shoulder presses. Had to clean the bar from the floor as we don't have a suitable rack here.

My first day back after a week off. I needed the break because I felt like I was overtraining (loss of motivation, loss of energy, etc). I feel much better now, although I'm sorry I missed the new Hero workouts.

m/43/198
as rx'd
12:21
shoulder press: sets broken 6,7 (10,7,4)

m/36/1.96/101kg

Five rounds for time of: 12:45
20kg Shoulder Press, 21reps
21 Back extensions

CF since june 2008
the Netherlands

As rx'd: 21:20something

Doing JT yesterday really hurt my time on this one.

Yesterday:
JT as rx'd 14:23

21:58 as rx'd

As RX'd 16:30 SP sets broken after set 3

Shoulders are fried, but this seemed like an easy workout compared to the past few.

Lower back is sooo smoked!

75lb shoulder press..majority was push press after the first round..21 reps
21 back extensions using 45 degree bench (dont' have the proper equipment at the gym.

Also had to clear the bar from the floor.

21:31

Aloha,

Jordan

as RX - 17:15

time: 20:55 rx'd

26/M/195/6'0"

Crossfit Kirkuk

Not so good...had to scale it a bunch.

75 (1:37), 75 (2:12), 65 (3:19), 65(2:54), 55(4:14), 55 (2:08), 55 (2:30)

Special K- 18:56 total, NOT as Rx'd.
Jerickson- can't remember exact time...probably a minute or two faster and a little less weight.

M/45/68"/150#

14:10

shoulder press behind neck and sets 6 & 7 were broken into 12-9

28/M/140

Starting second week of crossfit. Can't wait to get stronger.

Set 1: 65 lbs
Set 2: 55 lbs
Sets 3-7: 45 lbs

16:05

19:00
rnd 1 and 2 75 lbs
dropped to 65 for remaining 5 rnds
21 BE all 7 rnds

You got me on this one Finny4

M/19/145lbs/5'9"

workout as rx'd: 26:52

Christian dropping to 65 then 55: 27:55
Chresten dropping to 65 then 55: 30:36

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

As rx'ed 14:32 (PR), previous time was 17:03 on June 17th.

As rxd
Strict SP form
33:20
Oh well.

25/m/5'11"/175
As rx'd 20:46
Actually felt pretty strong on this workout. Maybe could have gone a little faster but didn't want to sacrifice form. It's amazing though how 75# can start to feel so heavy.

About 17 min. sub good mornings and 25lb DB shoulder presses

19:35 Made my goal of sub 20!!!

1- 67 lbs
2-7 61.5

bahh..

24:48
had to use a shoulder press machine at 60lbs
Back extensions killed me.

as rxd
24:25
m 30/175/6'

40/m/203/5'8"

as rx'd 17:04
Not bad for an old fart

23:30 using 55# for the first two rounds then 50# for the remaining five rounds. Did good mornings with a 9# body bar in place of the back extensions. It just works out better equipment wise.

CFWU
Burgener warmup
Technical Practice...
p.snatch 20kgx3
p.snatch 30kgx3
OHS 30kgx3
snatch 30kgx3

WOD
rx'd
32:15
-- back extensions on GHD
-- presses were broken.

Upper body strength still coming back after rehabbing TFCC tear. Wrist just started feeling pretty normal just last week. Injury was back on June 25th or so. Ugh. Good to feel it all coming back though!

subbed 45lb oly bar
interrupted during 1st round to run a call
Came back and started over.... interrupted during 2nd round to run a call......
Came back and finished the 5 rounds

TOTAL time 19:09

24:26 rx'd.

as rx'd 14:36

Rx'd:
18:15...
shoulders are smoked!

34yom/170/6'

Subbed #40 good mornings for back extensions
38:04

31yof/126/5'6"

45lb sp/24lb good mornings
39:00

M/24
Bwt:200

One month till CC worlds, I will be mixing up wod with my own programming. I still owe it all to coach and .com.

Starting practice
1 sprint 50% incline/4mph 40 secs warmup
4 sprints 50% incline/4mph 20lb vest 50ft hose bundle 15 secs each
4 sprints 50% inlcine/4mph 20lb vest 15 secs each
4 sprints 45% incline/4mph 20lb vest 50ft hose bundle 15 secs each
2 sprints 45% incline/4mph 20lb vest 15 secs each
1 very light head and almost a call to pukie

36 y/om as rx'ed 15:31
this one was pretty easy compared to the hero WOD's but my lower back is smoked!

23:42 Sub 65 lbs

wod
SP
75
65
55
55
55
55
55
24:35

5:44 RX'D

m/35/6'/172

AS RXD: 20:40

Back ext over ball.

20:28

Scaled to 65lbs. Avg HR 165, peak 177, rec 48.

2 rounds @ 65# shoulder press and 21 back exensions
5 rounds @ 45# shoulder press and 10 back exensions
Time: 26 min.

m/35/6'/172

AS RXD: 20:40

Back ext over ball.

M/24/5'10"/155

CFWU x 3 (10 rowing MUs w/ controlled negative instead of PUs and dips)

First two rounds as RX'd. 3rd started SP but couldn't press the round's first 3 reps after quite some time so switched to push press (tried to minimize the hip drive). 4th and 5th rounds were all push press, 6th round did 5 SP and the rest PP, and 7th was all PP. All back extensions unbroken.

21:47:97

I'm going to start working on the press more, as it is very much my achilles heel.

Take care!

m/21/5'11"/180

As RxD: 14:13

Were back extensions supposed to be on one of those angled things?

1. 01'22"
2. 02'56"
3. 05'08"
4. 08'32"
5. 10'20"
6. 12'41"
7. 14'13"

20:57 w/ 65# sp

32/m/165

cfwu x2

as rx'd 21:26

As Rx'ed

8:54

maybe I did something wrong

Does anyone here know how much a normal preacher curl bar weighs? That's what I used today since I had no oly bar and i put 45 lbs worth of plates on it, since I figured it was about a 25 lb bar.
anyways: time of 16:58

7 rounds for time

55 pound shoulder press, 21 reps
21 back extensions

20:40 minutes. This was tough for me

Oscar 14:19

6'2"/207/m/21

As Rx'd: 18:45

Didn't really get winded, but ended up having to stop when I broke up my shoulder presses after the third rotation. Nice change of pace.

18:43

Used my 75 lbs punching bag instead until it touched my chin

m/51/5'8"/210
12:08 as rx'd

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Shoulder Press 45lbs x 5-5 65lbs x 5.

As rx’d: 31:02
Foam roll after
Compared to 080617: 31:04

M/32/195

First 4 rounds w/ 75lbs
Last 3 rounds w/ 45lbs (didn't want to push the torn rotator cuff too hard)

17:02

Next time, the goal is to get all 7 rounds w/ 75lbs in under 20 mins.

M/25/6'0"/210

15:00 as rx'd

Crossfit = pain

15:36

m/22/6'/196

19:21 Rx'd

Don't think I could have been faster, but I only had 5 hours of sleep and before and after the workout felt like I had flu-like symptoms. Been in bed since. Eesh.

16:50

forgot the reps and did 30 back ext. per round

21:28

As Rx'd 22:43

As RX'ed, except a slight push on SP after about halfway through 2nd round. Tried to keep it to a slight dip in the knee for help.

Last Time: 19:44
This Time: 16:00

Felt good.

m/44/6'/188

w/u 3x10 pushups/pullups/squats/stepups/30# db snatches (10 ea. side)

Deadlift 10x100#/7x150#/5x200#/3x220#/1x240#/1x260#

wod
7 rounds of 21
75# shoulder press
good mornings (these were too easy compared to back extensions...probably should have weighted them).

19:30

as rx'd 11:06

f/38/5'5"/148

no ghd for back extensions. I subbed sit ups.
subbed 38# bar

18:06

as RXd

19:09

used inclined back extension machine instead of horizontal

45/76"/190

subbed push presses

21:55 (approx 7 min improvement since June)

if tomorrows workout even have shoulder anything i might die

hard ass workout

As RXD
28.10

just came off 3 day cold. that was solid on shoulders and back. good workout

That was rough. After round-2, I had to sub push presses after about rep-8. Intense and glad I did it.

In!

Tense!

#202

Correct -- 25#'s

As rx'd

31:24

Not overly impressed but my shoulders have been a weak point for a while... All of my times have been dissapointing recently, I am glad that my back has held up after the lower back was playing up, though the last 2 WODs have challanged it a little.

WOD ,as rx'd,
24.40.
over a minute faster than last time,but still held back by shoulder strength,arms just sieze up on things like this,1'st ,3 rnds in 9 mins,then s/p broken to pieces,i thought i'd ahv got under 20 this time,but guess i need to work more on shoulders, aswell ! back at the gym at night to practice thrusters.

29:42 with 45 degree extensions

5 rounds, 65lbs press, GHD sit-ups instead of back extensions (needed the work on the sit-ups).

24:09. Better than last effort by 4 minutes, but I don't think I could have gone for another 2 rounds.

M/65/6.2/220#

Scaled to 45#

21:36

M/44/6ft/210

Scaled:

2 rds @75#, 3Rds @65#, 2 Rds@ 60#
All good mornings at 45#

20:58

M/34/5'10/168

As rx'd

18:20

37/m/5'11/160

c&j: 6x1 125#

subbed 30# dumbells
19:22 (1:35 slower than last time)

M/36/201

as rxd 13:58

damn......really slow on this. had to break all the presses into sets of 3 per round except the 1st....sheesh. i guess doing 5 sets of 5 ohp yesterday with 135 on my off day was a bad idea.

subbed 95 for 75lb ohp....and standing gm's for hyperext.

27:20....versus last time under 13 minutes.

oh we'll. i also pressed 135 for 2 x 4 in my warmup...lol. it will pay off once my body adapts...

m/41/163/6'

as rx'd:

18:23

m/28/188/6'1

as rx'd

20:34

As Rx'd

15:23

21/M/6'/170

m/22/6'2/175

as rx'd 28:32

rx'd 11:11

22.m.138.65"

as rx'd
23:03

Last Time:
31:00

as rx'd
17:39

not bad...

m/60/5'8"/157lbs

7 rounds scaled + sub:
press: 45lbs x 21 reps
Deadlift: 95lbs x 15 reps

20:30

37M/5'10"/165.5#

Warm-up: 100 SU + 50 DU; CFWU - 3 rnds; Burgener WU.

As Rx: 15:03

Cool-down: hamstrings stretching; foam roll.

PR by 1:17.

65 lbs., subbed stiff leg deadlift for back extensions.

27'40"

M/40/5"10"/190

a rx'd 14:02
legit form on all reps.

48/m/190

Subbed good mornings/w 45# bar for ext. Press as Rx'd. 21:15

38/M/160

Did not time this, but based on number of songs played, it took 30-40 minutes with good form.
75# on rounds 1-3, 70# on 4-5, 65# on 6-7.
Broke all sets into 3 pieces.

as rx'd 16:23 lower back was on fire about 5 mins out of the gym...spasms or something but loosened up. great workout though.

As Rxed:

24:00

As Rxed:

24:00

As prescribed, 18:19

m/27/195/5'11"
subed good mornings w/ 45# oly bar
30:07

This one was exhausting. OMG! my aching back

As Rx'd 20:02

Scaled but challenging: After only two weeks back at doing the WOD I'm feeling sore but good about my progress. Thanks for all your encouragement.

15 minutes on the Eliptical Crosstrainer to warm up sore muscles.

19:00 minutes
7x15x75lbs shoulder press
7x21 back extensions

16:42

60lbs shoulder presses

L-sits practice 21 sec

12 supermans 5 sec hold
1 sets plate pinches 10lbs

17/M/6'1"/169
as Rxd: 11:51
I think I went 8 rounds by accident.

m/28/180

as rx'd

17:30

double unders for warm-up

30/M/77kg

35kg press, swiss ball back extensions

26:07

This proved to be harder than it looked! Nice workout.

Can I sub powercleans for shoulder press?
errr, wait.
I mean shoulder presses are an even safer version of push presses, which we all know is a great sub for cleans.

How many rounds of six reps is that? Want to be sure this wod is safe.

kstar

M/23/6'1"/230

Got too used to the 5 sets for time last cycle and didn't notice the 7 sets today, so i only did 5 sets. oops!

14:32

as rx'd:

28:00 on the nose.

Loved working on one of my biggest weaknesses, shoulder strength (especially the press). Needless to say, the presses were what slowed me down.

I have really been enjoying crossfit radio. Keep up the good work.

M/33/170
Shoulder Press (75#) X 21
Stiff leg DL (12kg) X 21
7 Rounds
21:23

m/26/6'5/215

23:00

Great low back workout, mine is on fire. I had to do some cheating towards the end of the extensions, and am pretty sure my form sucked on the last 3 sets of shoulder press.

M/19/190

7 rounds of:

shoulder press to 65 x 15
15 back extensions

20:38 and my back is on fire

45# shoulder presses, no push presses
Back extension with ab mat on top of 26" jump box
7 rounds

34:59

M/22/6'1/185

Back still too tight for back ext but didn't want to miss the much need SP work.

95 X 10
135 X 5
140 X 5
155 X 3
160 X 3
165 X 1 (tie PR)
170 X 1 (PR finally)
175 (f)
155 X 3
135 X 5

Finally got 170 after being stuck on 165 for months. Feels good.

m/39/5'4"/140

Right shoulder is a little problematic currently. Tested a 72.5# shoulder press and decided it would be a bad idea to do them. Instead, I practiced handstands in between 7 sets of 21 back extensions over the course of about 25 minutes (did not bother to use the timer).

sub good mornings for back extensions
o/w as rxd 21:09

17'44.7.......not bad....not bad at all

Did CFE workout and WOD

CFE: Tabata (running) 12% incline at 9mph (slightly below best 5k pace). 8 x 30 seconds on, 20 seconds off.

WOD: 7 rounds of 21 back extensions, 21 75-lbs behind-the-neck press (subbed for shoulder press). Couldn't make it to 21 for last 4 sets of presses:

Behind-the-neck press: 21, 20, 21, 15, 17, 15, 14
Back extensions: 21, 21, 21, 21, 21, 21, 21

Time: 18:19

As rx'd 24:42.

as rx'd Time: 25:03

Had to use 60# instead of 75#, supermans subbed for back extensions.

29:17

I am weak. Going over head is probably my biggest weakness.

As Rx'd!!
22:15
Last time had to scale it back. This time all legit shoulder presses. Back extensions on a physioball with heels hooked.

Did Puppies:

5 rounds

10 reps shoulder press(couldn't get 12)
12 back extensions

8:44

Theresa: 19:02
started w/50# & changed to 45# to avoid
constant 'catch' in l. shoulder.
Mark: How's Italy? :)

m/37/185/6'2

did this wod after Gants Hybrid workout.

as rx'd: 22:56.

blown!

cfwu x 2

75lb shoulder press x 21
back extension x 21

7 rounds

35:00

30/m/170/5'9"

subbed 65# shoulder press

as rxd

15min

m / 170

7 rounds

21 65lb press
30 back extensions (forgot the number of reps)

21:00

7 rounds
55# Shoulder Press, 21 reps
21 Double-unders

23:59

No GHD to do Back Extensions. My hamstring feel injured so I really don't want to do 147 reps of Good Morning so I did Double-unders instead.

as RX'd

52:21

slow but I didn't want to scale!

m/21/143/5'10"

warm up - 1 mile run 6:34

Five rounds for time of:
56 pound Shoulder Press, 12 reps
12 Back extensions

time - 7:10

m/40/220/5'11"

RX'ed in 27:44

beat previous time by 3min

17:38, subbed supermans for back xtensions.

M/42/190

20:56 as rx'd

M/25?165/6'0

11:46

Damn... I only repped the presses by 15. I read the directions wrong.

M/28/165/5'10"

As prescribed

14:33

23:30 as Rx'd

M/24/190

As Rx'd - 20:22

Goat Day
At work
21 HSPU (2 rds unassisted, 3 assist)
21 DU (unbroken)
x5

m/31/230/68"

As rx'd 8:34

I agree with comment #201
Maybe I did something wrong.

as rx'd
15:21
Wow have my shoulders gotten strong. Thanks Crossfit

30/m/195

21:40

turned into push presses about half way through.

done last nite

400m run, cfwu, some box jumps, warm-up presses 10x45#, 5x65#

WOD: as rx'd
7 rounds for time of:
21 x shoulder press @ 75#
21 x back extensions

time = 28:49

wut a grand idea that wuz to try this out at the rx'd weight. haha! round 4 and i thought the shoulders were gonna let the arms fall outta their sockets. muscular fatigue wuz the only factor. didn't even sweat i wuz goin so slow.

today:
since last nite's attempt wuz sad i thought i'd go for it again today with the women's weight (55# like i did last time this came up)

26/f/5'2/130#

breakfast: run 46 minutes = 6.1 miles

work work
play bball (we lost. boo-urns)

back to the big box for

cfwux2, warm-up presses 10x45

WOD:
7 rounds for time of
21 x shoulder press @ 55#
21 x back extension

time = 17:20

shoulders sore from last nite, but still, much improved over last time's 23:40. thank goodness.

14:37 as rx'd

all back ext.'s unbroken

M 37 5'10" 150#

7 RFT:
21 shoulder presses (dumbbells)
21 back extensions (35# KB, a la Pavel Tsatsouline)

25:25.68
Shoulder Presses 50#, 50#, 40#, 40#, 30#, 30#, 30#

Age 52/BW 250# 26:24, then TABATA row from CrossFit Endurance 30:10 for 8 rounds (112/117/119/116/119/118/121/122 meters). Then a bit of mountain biking lakeside (30 minutes).

m/24/6'1"/230

31:39
after the first 1 1/2 rounds the shoulder press turned into a push press.

subbed 75# good mornings for back extensions (didn't want to take the weight off of the bar...)

As rx'd 14:04.

I just heard about crossfit from a friend a few days ago so this was my first wod. I didn't really keep acurate time as I'm getting used to the exercises, loads, pairing of muscle groups, etc.

total time: ~ 35min (includes all below)

5 min bike warm-up
7 rounds of presses and extensions at set weight (can't believe I pushed them all out, went straight through the first 3 sets, broke up a bit on the last 4 with the presses)
200 jump ropes to finish.

Lets see how I feel tomorrow....pretty excited about this new world of fitness.

Seven rounds for time of:
20 pound Shoulder Press, 21 reps
21 Back extensions

10:36

1,2,3 w/75 lb.
4,5,6,7 w/65 lb.

20 minutes

as rx'd
22:42

M/21/70kg

5 rounds for time of:
Shoulder Press 30kg, 21 reps
Supermans, 21 reps
Time 23.17

M 30 6'2" 188

as Rx'd

12:47

*I barely stopped couple 5-10 sec breaks here and there.. how did some peeps get like 7 minutes and under?*

*strict form.. all SP.. no PP or PJ*

Jennie: 27 F 160# 5'9"
Seven rounds for time of:
55 pound Shoulder Press, 21 reps
21 Back extensions (good mornings)

Time= 18:56

25:03

28.5 mins as rx'd.shoulders gave way round 3. 6 months ago a 75lb shoulder press was a PR so knocking out 142 old PRs in les than half an hour is progress I guess

As rx'd:

22:30.31

first time with this one and 7th CF workout! did the75lbs. x21rep shoulder press and 21rep back extensions in 15m10s. im still breaking myself of slow and controlled movements, switching to very $#@%&% fast and controlled and i love it!

MGySgt. USMC M/47/6'2"/202

As Rx'd 32:14 Everything strict including rolling the spine in the back extentions.

Warm up for this WOD was completing Day 21 of my Double Under / Burpee Challenge followed by taking my boys out for an hour of running and playing in our dry river bed. Pose method rocks.

OooRahh CrossFit

m/24/5'11"/189

as rx'd: 27:23

17:01 as RX'd

as rx'd:

25:00

Completed two round only

Damn, this was heavy for the shouldes and triceps!

WOD as rx´d, time 19:29.

- OlliS

Upped the weight from #45 [last time] to 55#

16:17

1 round 21 reps, then splits after that.

Used 80# instead of 75#. Not by choice, but it was close to the back extension machine.

30:23

My lower back was smoked, I had to crawl off of the machine after round 7. No cheers of jubilation, just grimaces of pain.

Army Strong!!!

Former Black Dragon 7
MSG Mark Nash
Cp Eggers, Afghanistan

Sub'd 30kg for shoulder presses (should be 34kg)
21:32

Darlene: 20'
Sandy: 22'07

13:37

14:44

34/M/183

17:50

supermans/back ext off shed step, feet under stool weighted with DBs

F/38/5'6"/140

50# SP

24:23

M/41/5'11"/185

75# SP

36:12

M/30/5'10"/185

Sub'd supermans for back extensions (no machine in the garage). Only made it to 21 shoulder press on the first set. After that, all sets of 5-14 w/ 5-15 second breaks.

WOD: 18:30

Cooled down with a mile in 6:47.

Painful, but a great workout.

M/30/5'10"/185

Substituted supermans on the floor of my garage for back extensions (no machine). Only made it all the way to 21 reps on the first set of shoulder press. All others 5-14 with 10-15 seconds break.

WOD: 18:30

Painful, but a great workout.

sub'd 65 pounds for shoulder press

14:40

Last Day in Boston - hang over
ffc - SP x 2 rds, then 55#, then 45 until end
BE on angle machine

Jas - 5 rds 15# SP and BE

m/31/5'9"/167

as rx'd 27:12

subbed good mornings and 35 lb dumbells

11:33

tapering this week for my half-marathon on sunday. Only did four rounds, but felt stronger than last time. Still a smoker though.

11:06

33.5kg SP

M 34/145/5'7"

Scaled 55 lbs for 5 rounds: 12:39

AS rx'd
20:54

24/m/180

as rx'd, 29:48 (PR by 1:41)

30/m/5'10"/215

18:41 as rx'd

m/30/5'7"/175lbs

14:24

As rx'ed

Feelin good!

25/5'9"/138

38:30 with 25 kg. Still slow, but 8 1/2 minutes faster than last time! My SP sucks!

7:14

38/m/240

16:49

might have done only 6 rounds

170 back extension
70 lbs bar (could have gone to 80 but glad I did not)
1:04
1:57
2:39
2:50
3:46
3:15
2:15
could have used more weight on back ext. and could not have used more weight on the press. picked it up at the end to beat DJB's june time - the student has become the master, sir! Eggers here too hoohah!

17:48

Starting CF today. Spent the past year doing nothing but long endurance training and have gotten VERY WEAK! Although, I can go slow all day and night......Converting to the CF and CFE methods. Unfortunately, I'm about the scaled puppy level. Humbling to say the least!

CF warmup minus the back extensions.
5 rounds
shoulder press 45# X 12 reps
back ext on ball X 12 reps
TIME= 6min 10 sec
stretch then one set of 3 band assisted pullups 7 reps.

Plan to do CFE- 30:20 X 8 tabata tonight.

As RX'd: 25:28

15:33 as rx'd

27m/6'8"/215

Did WOD with 2 pood KB because of limited equipment right now. Certainly hurt. 18:38.

M/40/220/6'3"

Uped weight to 95lb
as Rxd. 29:40

m/41/72/175
First set at 75lbs, second set 75 lbs for first 13 reps, then down to 65 lbs - 3d set 65 lbs, sets 4-7 at 55 lbs.

1:33/2:49/2:31/2:26/2:30/2:38/2:49
Total 17:18