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

As rx'd or rather almost rx'd. A couple of push presses snuck in at the end of each round.
BE's were easy. Presses took a while.

33:54

34/m/185/5'10"

as rx'ed
1:38/2:25/2:34/2:29/2:26/2:35/2:28

Rx

75lb press
Back Ext. swiss ball feet anchored

21:08

m 43 5'9" 181 lb

M/27/5'9"/185

As Rx'd. Sub - TRX Back Extentions.

33:15

M/27/5'9"/185

As Rx'd. Sub - TRX Back Extensions.

33:15

30:35 Rx'd

humm done it with a little mod.

65 pds s-p
superman sub

in 14min 16

CFWU- minus back extensions

30lb. PP's
21:11
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

m/29/73/188
as rx'd
39:06

m/29/6'1"/220
as rx'd
17:15

30yo/M/6'4"/208#

As Rx
26:21

76# Never felt so heavy...

Did 7 rounds
21 - 55# shoulder press
21 - Back Extensions

Splits
1 - 2:44
2 - 2:46
3 - 4:23 - includes some of round 4
4 - 3:19
5 - 3:18
6+7 - 5:38

Total 22:10

M/30/73"/190

85lbs
15:50

subbed 75# good mornings

18:41

I have been resting for the last 3 weeks because i had a strain in my hamstring, but i felt like i did this workout.

did back extensions on a ball.

other than that, as rx'ed 21:06

as rx'd

TIME - 22:28(PR)

22:22

30:08 as rxd. BE's unbroken throughout.

f/142/31

20:08
Subbed 45# bar for Shoulder presses. Back Ext unbroken all sets

as rx'd: 23:04

m/42/201/5'11
as rx'd 27:30
limiting factor was sh press, done mostly in sets of 5 and 6 due to fatigue, back extensions were relatively easy although burned the last 2 sets

As Rx'd : 17:53 w/ gasmask on.

M/38 yr old, 6'OO" 255lbs

55#
29:40

32/m/210/6'5"

17:59

M/265/6'3/28

As Rx'd

15:24

I liked this one.

M/47/5'11"/190

19:40

75# Shoulder Press however, sub situps for back ext as gym was closed today. Shoulder Press was really tough, sets of 7 after first set of 21.

40/m/176cm/71kg

29kg shoulder press
back extensions on swiss ball

25:25

Age 37
BW 188

CFWU

18:07 last time, 14:32 this time. All back extensions unbroken. Shoulder presses broken up into sets of 10 or so early on, down to 6 and 5 by the end.

One month in on CF. This workout felt GREAT!

13:00 as Rx'd

35/6-2/249

scaled

45 degree back extensions
45 lb shoulder presses

7 rounds, 36:15

M/32/188/6'

19:47 as Rx'd

M/30/215/6'

13:14 scaled to 45lbs

m/190/28/6'3"
as rx'd - 20:57
can't put my arms overhead. shoulders hurt. wrists hurt. back hurts. i love this sh*t!

beat my goal of 3 min. a round.

M/29/175/6'3

16:05 scaled to 35lbs

Scaled Shoulder presses to 65# first two rounds and 45# last five rounds

Good mornings subbed for back extensions

15.44

Went for 70 minute trail run afterwards.

30/M/190#'s

26:21 Rx

34/m/199

17:59 (4 rounds back ext/3 rounds situps)

I really liked this one...as Rx'd

18:47

Sub'd "supermans" for back extensions.

Time: 18:32

Shoulders are fried!

m/36/5'11"/193

4:00 .5 mile run
16:28 as rxed
3:25 .5 mile run

m/28/6'1"/225

OCF warm up
17:45 as Rx'd

6'3"/31yo/215/M

seven rounds for time of
shoulder press @ 75#
and back extensions (21 reps each)

16:36

YUPEEE! Last time 22.5kg, today 25kg! 1min slower but.

F/28/170cm/55kg

23:01kg

As Rx'd

RX'd
18:12
Felt really weak on the SP

25:19
first 3 rnds 75#, last 4-65#

I did this yesterday but got lazy with the posting.
As Rx'd:
22'58"

as rx'd

43mins.

slower than last time but as rx'd so happy days.

CFWU x 3

5 rds (oops) w/65#

18:55

Then: Planks (3x30sec front,side,side)
Stretching

(in a.m.: phys. therapy for shoulders)

23:18

As rx'd:

20:02

I was REALLY shooting for sub 20. Next time

20/m/6'2"/195lbs

As Rx'd:
20:45

27 yom 6'2" 155#

Pre: CFWU x3 (dips/pushups x2)
SP 45# x10

WOD as rx'd with 65#

22:45

Shoulder are weak. Need to incorportate them into warmup. Back extensions all unbroken and done on roman chair. All SP performed from full rack to full extension overhead each rep.

Post: 500m row 1:58

Could not do as RX'd

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

20:10. Shoulders are ripped

M/31/6'1"/225

I used 60 lbs for the shoulder presses.

Otherwise, as rx'd.

19:23

22/m/180

As rx'd

15:57

(too much extension in spine towards end)

as rxd, a day behind

Wow... how did 75 pounds get so heavy??!!

21 reps shoulder presses 75#
21 reps back extns

7 rounds (that hurt!)

23.13

Rode 7 miles in
CFWUx3 light dips, no back extns
26:16 as rx'd
Rode 7 miles back.

7 Rounds
21reps at 75lbs
21 back extensions

second crossfit workout in 4 months due to injury

22:03

As Rx'd
19:07

45# press, otherwise as Rx'd

19:31

3 rounds 7:15

23/m/193lb
17:49

20:51

used 65# for SP and subbed Good Mornings for back ext.

A day behind

15:13 rx'd

As Rx'd: 15:16

M/31/5'4"/148
As Rx'd
18:29
I won't be able to move my arms above my head tomorrow.

17:32
55lb Shoulder Press

28:35

first 4 rounds were with 65lbs, last 3 were with 45lbs.

my shoulders are so weak it's pathetic!

hopefully tomorrow's deads will be better.

very light wu

as rx'd

20:36

33/M/197

15:25 as rx'd

23/M/198

24:25

this morning did a different WOD cause LT Dan was in town.
"Lynn" 3 rounds
10-body weight bench 25 pull ups
9-body weight bench 25 pull ups
8-body weight bench 30 pull ups

then got bored....so at 8:00 P.M. did this WOD

total time as Rx'd- 16:16

hard on the shoulders maybe 5 push press per last 3 rounds...need more focus on shoulder press.

then went for max Clean...got 185...almost got the 205 but could not stand up after the squat

27 / m / 5"11 / 160 lbs

21 shoulder press 75 lbs
21 supermans (2 second holds)
X 7

20:48

Later on I did 5 rounds of planks
3 min.
2 min.
2 min.
90 sec
90 sec = total 10 minutes

SUB 55# sp

22:00

M/39/150

47/M/5'9"/170

1st round as rx'd
2nd - 7th scaled to 65 lbs

21:00

29 yom, 180 lbs

19:50

subbed supermans for back extensions

16:20 started to push press after 3 rounds.

43yom / 150

21:14 as rx'd

Just shy of a 1 minute improvement.

Post - L-hang pull-ups

As rx'ed (woo hoo!) 21:03. Working out of town so using the facilities of the good people at Gold's Gym Deer Park in Commack, Long Island. So i am bringing down the Cross Fit average scores up here for awhile LOL! Gym is nice and people are accomodating.

M/39/203/6ft

27/m/195
Modded: back extensions converted to freestanding good mornings
18 minutes

29m/70"/155
as rx'd
21:08
Jayson
23:55

28/M/165

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

Sub-65# Shoulder Press, 15 reps
21 Good Mornings

Time: 20:28

14:20 modified
used 40lb db's 80 total
6rds 21 db press, 21 stiff leg deadlifts

48/m/145
21:36

Did it yesterday, finally posting.

CFWU x3

Scaled the BrandX "Puppies" to 7 rounds

12 x 45# shoulder press
12 x back extension

22:44

as rx'd 16:55
not happy
should be faster

34.54
45lb shoulder press
subbed good mornings, with 45lb bar

Did 5 rnds by not writing this one down right,

13:00 for 5 rnds

I will get the other 2 tomorrow as a warm up before I do a WOD

28:31

Compare to:
080617 - 24:02

as rx'd 20:42

M/34/6'0'/178

Did first two rnds as Rx'd. Then I scaled the shoulder press back to 65# to keep from total failure.

23:46

27/m/73kg

26:32

SP at 35kg

M/190/37

As Rx'd

16:15

A day behind.

36/m/172

10:50

rd 1 55lb
rd 2-7 45 lb
3-7 press broken.

26/M/6'2"/205

As rx'd 20:05

M/32/224

Rx'd 19:35

m/28/175/75

as rx'd, time:

26'09

M/31/6'/195

ran 5.3 mi

25M/6'6"/235lbs

As rx'd: 6:49

all sets un-broken, no rest time except to transition which was all of 3 feet.

f/25/106

32:09 with 45lbs

I hate this WOD! I am weak at presses!

Charity-
53# SP
14:00

34/M/190/6'

Subbed #55 good mornings for BE
#75 SP

12:49

as rx'd

13:41, may have been a few push press on last round.

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

BW:175
Time: 36:53.

Slow, but as rx'd.

27:16

Wow, the back extensions weren't even a factor.
I gained 6 lbs this weekend! Good Ol' thanksgiving.

Shared the bar among the 3 of us...

AL - Had to break up the sets of SPs after the 1st one: 22:21

Taylor - 21:20

JJ - 23:28

15 minutes
broken sets on shoulder press

30kg SP
15 reps for both exercises
7 rounds

about 15 min.

m/30/6/210

Was a little too ambitious/confident at start.

1st 2 rounds as rx'd. Then went to 65 lb on the shoulder press for next four rounds. 45 lb on the last round with shoulders shot!

25:53

25/m/175
17:48, reps of 21 harder then I thought.

tried to concentrate on not using legs (push press) at all.

32/M/6'0/192

Practice: Dips

Train: Rx'd, 11:26 (approx 2 min break in middle due to some perceived crisis on the phone, so time isn't completely accurate)

Modified

85# press
GM
26:01

Shoulders spent many breaks in shoulder press

m/38/190/70"

20:29

last two rounds push press 75#

compare to 080617 = 21:00

m/45/175/5'9"

33:04 as rx'd

Shoulders are SPENT!

18:14

m/24/6.1/195

As Rx'd

29:00

Shoulders are weak.

Subbed 40 lb dumbells

15:55

20:00

M/42/212

28 Minutes
last two rounds push press.
Still issues with my shoulders.This time was embarrassing.

No trip to gym, track only,
did a Nicole
Run 400m, Max Pullups; rounds in 20 min

7 rounds in 19:56
10 pull-ups/lap for total of 70

M/30/5'9"/165

(Almost) as rx'd: 73lbs, just because I used a weird, short bar that weighed 28 on its own.

30:01

23:15 as Rx'd -- BE on 45-deg bench
On MacDill - no warm-up
35m/68"/170

M/23/150 GregAWu

Done after 5x3 DL WOD;
Subbed 35# DBs in each hand, and good-mornings with 45# bar - 26:02

M/36/142

@ home, as rx'd, 32:29, SP was limiting factor.

43/168

Supermans for back extensions

22:30

M/44/5'11"/190

28:08

m/47/177

23:21

45# good-mornings for be's

5 rounds
19:28

As rx'd:

26:51

Ouch.

M/40/180

As rx'd: 19:45. PR by 2:15

More better faster

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
23-226
15:35

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

Correction to my earlier post, only did five rounds. Oops.

M/27/5'10/165

46:24

WU - joint mobility drills

5rds.

35lb dumbbell ea arm, push press 21 reps
air squat 21 reps (back still hurt from doing Mr. Joshua day before)

13:30

subbed 45 lbs shoulder press and good mornings. 19:16

as rx'd 8.17 (pr)

last time 11.30

CFWU x 3 no hyper

Scaled WOD:
SP: 65lb x 21
BE: x 21

7 rounds 24:23
Since last time that's 9min slower but 10lb heavier.
SP were broken mostly into 5's after first set. Really pushing failure in the last set.

29 yom 225# 6'1"
as rx'd
subbed 45 degree back ext for GHD back ext

13:42

25kg presses
20:00

F/34/136/65"

CFWU X 3

45lb Press
21 BE (rounds 1,2,5 on roman chair)

5 rounds 20:02 ==== couldn't complete - but happy with what I did - will finish it next time.

Oh I'm three days behind.

m/32/160lbs

30kg bar (65lbs)

time of 41:30 (got interrupted)
aim for 30 mins next time

m/33/165
cfwu x3
26:09 (first 3 rounds as rx'd, then moved to push presses)

m/26/68"/151

Push press and GHBE.

17:13

Shoulder presses not broken until round 4, GHBE unbroken. Not trying to stay this far behind, commo black-outs are making it that way.

M/36/168

as rxd. 22:57

As rx'd

24:08

28/M/205/6'1"

As Rxd

14:21.24

On my last 2 sets, the last 3-5 reps were push press. Also, held a 25lb weight during back ext.

15:33

As Rx
1-2:24
2-2:26
3-4:29
4-5:11
5-4:16
6-6:35
7-5:59

31:20

cfwu x 3 (subbed obliques for back extensions)

19:19

old tri's after.

34/M/17
as Rx 21:25

32 male 168 lbs.
as rx'd
12:10

As Rx'd with modification below:

Rounds 1 & 2 75lb Shoulder Press
Rounds 3 - 7 65lb Shoulder Press

18:19

24/m/250

as rx'd

14:36 (pr)

23/150

WOD as rx'd

17:28(PR)

Press felt strong today!!! Old PR-24+!!

21/M/163

Subbed 65lbs, but even that was too much for me to do with speed. I flew through the back extensions, but only because the presses had so much down time.

30 minutes even.

On vacation.

Brian C:

sub 65#, 34:10

Anand S:

sub 55# (rnds 1 & 2), 45# rest, 33:40

Mike F:

as rx'd, 27:49

Jessica B:

sub 30#, 23:40

31/M/185

18:40; scaled to 45# SP and 45# Good Mornings

Accomplished today (10/15) since I was digging a trench in my back yard for drainage pipe on Sunday. (CF style of course! Many sets/reps of pick ax and shoveling. All high intensity.)

Scaled the press to 15 reps and the wts 65/65/55/45/45/45/45 respectively. Back extensions as RX’d.

Time 14:42

M/51/213/5'10"

m/37/175

As RX 36:00

Last time I had to scale the weight but I made a not to try the RX this time, so I did. Ouch, but I am happy with the work. Now, to get faster!

27/m/207

CFWU x 2

5 rounds as rx'd: 22:01

M/35/175
Bozeman, MT

17 June 08
**********
7 rounds:
21 reps - 75, 65, 65, 55, 55, 45, 45
21 reps - BE's
23:45

15 Oct 08
*********
5 rounds:
21 reps - 55, 55, 45, 45, 45
21 reps - BE's
20:10

Month of inconsistent CrossFit shows.

as rx'd 36:07

Regular warm up.

25'

First set with 75#, next six with 60#.

Missed three weeks due to shingles.

M/46/215

as rx'd 25:02

m/46/215

as rx'd
25:02

46/M/184
Sub'd
Press
4 sets at 55 lbs
3 sets at 45 lbs
27:53

25:30 vs 29:53 last time. Love the PRs.

23/m/190

39:46
as rx'd

Took a good 40:00min as rx'd, stopwatch malfunction..shoulders feel like their gonna fall off

CFWU
x-tra Dips while waiting on bar

As Rx'd
27:16

add'l 1000m <4:00, 2xPAC laps 1:29

M/26/175

5min warm up
Stretch

As Rx'd: 17:30

First time with this WOD

Doing crossfit for the last couple of weeks after a few of my buddies told me about it. It's absolutely the best way to train for those that want to be constantly challenged.

As Rx'd
24:01

7 rounds
CHK
pp:65 lb x 3 sets 21 reps per set
60 lb x 4 sets 21 reps per set
back extentions 7 sets 21 reps per

KS
pp: 20 lb x 7 sets 21 reps per set
back extentions 7 sets 15 reps per

Run 1/2 mile

Sub 55# for 75# Shoulder Press
19:43

19:25

Made good time on the first 3 rounds, averaging 2min each, then shoulders started to get tired. Goal for next time would be 18 min.

27/F/150

30#
Round 1 1:50
Round 2 2:35
Round 3 2:34
Round 4 2:15
Round 5 2:19
Round 6 2:20
Round 7 2:30

After warm up of 1 mi run, 3x 10 pull ups, 10 dips, 20 slomo ball sit ups, 10 40# overhead squats.

Me: 42yo/M/5'10"/173lbs

Warm Up: Greg A's warm up, 10 reps per set

WOD: 31:58

75lb Shoulder Press: Focused intently on not bending my legs. All sets broken into as many as 15 and as little as 2 depending on the set. I was happy to be able to do this without having to go down on the weight or break the form into a push press. I wonder how my shoulders are going to feel tomorrow.

Back Extensions: All sets unbroken. This was a total break. I do my warm up with a 45lb plate and that really paid off today. 21 at a time went too quick and was too easy compared to the shoulder presses. I considered using weight on the back extensions. Next time this one comes around I will do BE with 25lbs and see how that goes.

Cool Down: The worst bar muscle up that I have ever done, but I'll take it. I almost fell off the bar during the transition, no shoulder muscle left to get me through, very nice

Have Fun, Train Hard,

Billy

I did some bear crawls and L-chins the day before and my back and shoulders were smoked so I tried a few rounds of the press but didn't get too far so I subbed overhead squats instead.

As Rx'd 28:54

as rx'd :21::15

as rx'd, 18:42

5 rounds

21:33 (PR by 4+ min)

need to focus on getting my head under the bar next time...maneuvering my COG..

10/15

23:05

39/F/5'6"/115

18:44

Started with 55# (as rx'd for women) but dropped to 45# in Round 2 on the 13th rep (very disappointed in myself).

85# press

21 mins.

m/22/5'10"/160

33 minutes with 65 lbs.

08.10.15

Just under 25 min on wall clock

7 rounds:

21, 75# SP very broken after 1st round - (R shoulder and pec flaring up)
21 BE - all unbroken

m/54/69"/172#

CFWU with 1 mile run

last time: 19:37 (70 lbs - no 75 lb bar in the gym, back extensions on machine at 130 lbs)

this time: 26:07 (75 lbs first 3 sets, 65 pounds last three - all sets broken - back extensions were good mornings holding 45 lb plate on back)

Did this after doing a double WOD the day before.

11:38 RxD

32m 6'2" 220
23:43 as rx

m/34/185/70"

17:15

7 rounds:
75# SP, 16 reps; back ext, 16 reps

shoulder press turned to push press by the end of rd 2, then push jerk soon after.

m/31/5'5"/128

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

Time 11:22

15 Oct 08
**********
7 rounds:
21 reps - 75, 65, 65, 65, 65, 65, 65
21 reps - BE's
16:21

m/41/205

35lbs Dumbells press
45lb good mornings

9:47

21/m/162

rx'ed

12.15

7 rounds:
15 reps 45 lbs shoulder press
15 reps back extensions
10 min
Did some cleans to finish up

7 Rounds @ 55 LBS.
13:07

Tam
5 Rounds, 12 Reps @ 45LB
8:46

cfwux2
burgwux2

as rx'd

25m give or take some seconds.

rxd 25:49

34:35 as rx'd. I figured out the press technique a few sets in, that it was easier to let it fall down to the collar bone and bounce it back up (no leg involvement), but I was still only able to get my max grouping to be 7 reps, and sometimes as few as 3. I just need more shoulder work, I guess. Good mornings with 45lb bar were a piece of cake.

31 m 185

Subbed 30 lb dumbells
Subbed decline sit ups

20 min or so.

m/26/215/6-4

Thought i started my stopwatch...i was wrong

I'm guessing around 17 minutes. Did this after the snatch workout

47 / 171

as rx'd

22:02

13:41 felt good.

145lbs/31yoa

as Rx'd

33:12

last time was 27:40

The shoulder press killed me after the first round. The first round I got 17 consecutive, after that it was primarily broken into 3 or 4 reps.

subs: 30lb db x2 shoulder press (not too easy)
gm's with 30lb dbx2 in hands (too easy)
23:37

As Rx'd

15:18

M 35/224

sub goodmornings, all ShoulderPress strict from sternal notch to lockout.

22:17

I am still a few days behind:
as rx'd 21:35

**Started working out with a partner, which is a good thing, but due to equipment shortages we have to share. Times unfortunately suffer as a result**

20:54
as rxed first three sets
back starting to cramp; switched to v-ups last four sets
not a good sub but i think the output was equal

m 23 140

30:29

Better late than never!

SP @45#, back extensions

26:10

Did push press

Joe - 11:38
Paul - 13:05

sub'd two 40lb dumbells for shoulder press, and supermans for back extensions:

21:28

bw 252.5
28:28. Right shoulder & triceps are toast. Last time I was 244.5lbs, 32mins.

21 Shoulder Press/21 Back Ext. with
75lbs 65 55 45 45 45 45
I was wasted since I took a week off, then came back with Murph, skipped a day and did this.
16:48

As RX'd

17 minutes

as rx'd = 18 minutes

m/34/6'5/240

20:37 (used 80 lbs for sp since it was put together and could move it over next to the back extension device)

as rx'd

19:17

weights and reps as Rx'd
19 minutes

Shoulder press very broken
Back extension unbroken, but next time need to increase the speed to reduce the time

44/m/165

sub DB Press (35 lbs)

17:31

PR, done at 1:00 am

rx'd as rx'd

5 rds in 17:49
7 rds in 29:29 (lost steam and arm strength)

m/28/185

as rx'ed

14:53

M/23/200

f/25/5'9/139

7 rds with 45#... had to switch to a push press after the first 14 reps of the shoulder press. Was pretty disappointed by that, BUT I got my first kipping pull-ups after(!).

30:22

shoulder acting up again...so did tabata front squats & farmers walks

FSq - 95#: 8,8,7,6,6,6,6,6 (killer core workout)
Farmer's walk - 2x88#: 25sec,25,23,21,20,21,20,19

then did some kte work

28 yom 175lbs

as rx'd

24:30

10:46 @ 60lbs, devolved to push presses

m/36/6'4"/97kg

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

16:39.38

CFWU
42:51 as rx'd
M/47/184#/72"
081018

as rx'd
23.30
Took about five minutes off of my previous time. Also last time used 65# after 2nd set, but not this time.
Very good.

M/52/6'/185

12:10 as rx'd

Had to rest 1/2 way thru push presses set 5, 6. & 7
Could not get 21 w/o rest

m/27/5.8/170

as rx'd: 23:54

scaled: 20kg SP & Abmat Back Ext.

18.43

RX'ed

26:36

ugh. shoulder burner.

12:32. 45#. and, well... i deteriorated into push presses soon enough. ack.

As Rx'd 19:48

25/f/125

Sub #45

19:27

Grrrr...

m/24/195/6'1"

21:40 as rx'd

M50/195#

Warmup: 5 min on versa climber + CFWU

WOD: 15:30 with mods

mods: used 2-25# DBs

Notes: Performed 081021 at Boeing Rec Ctr.

JEJEJEJEJJEJEJEJJJEEEJJEEJEJEJEJEJEJEEEEJJEJJEJJEJJ
M/35/168
24:15 NOT GREAT USED GHD BACK EXTNS FULL RANGE NO PUSH PRESS ON S.P.s
slower than last time when I used 45degree extns and didnt have a rocked back from hero workout

AS RXD:

11:42

JEFF CRANNY BEAT ME!

Warm-up
- 40 yard dashes
- 5 Stair Runs
- Front Stretch Kicks

WOD: 5 Rounds for Time of:
- 20 pound DB shoulder press, 21 reps
- 21 Back Extensions

Time: 12:59

Only 4.5 hrs of sleep because of the World Series.
GO PHILLIES!!!

35lb DBs shoulder press - 21, 12, 11, 11, 10
back extension - 21, 19, 14, 16, 15

done 10 23 08

22:39

scaled to 2 35# dbs, all broken
superman

weak

23:48

CFWUx1
29:04

28/m/190

as rx'd: 16:41 (two and half minute improvement)

m/34/5'9/175

CFWU - 3. Pushups instead of pullups. Trying to let hands heal. No HSPU. Superman. No Burgener. No back ext during WUs.

23:29
SPs were still tough. Better than first time though.
6/17/08: 26:35

as rx'd 31:10

37m/5'10/170

As Rx'd: 75#
28:29*

*may have done one extra round* if so time was 24:56

last round was in 3:33

Out of town. No wod.

as rx'd

18:08

Approx 17 min (if i remember correctly)

Shoulders and triceps burning, muscle failure

as rx'd: 24:44

30-m-170

18 minutes as rxd

38/m/5'8"/145

AS RX'd
21-75# sp
21-bck ext.

16:54

cfwu x 1
wod
back extensions on swiss ball w/ feet anchored
30:54

cfwu x2
5 rounds 31.59

1st -75# from ground
2nd -75# from rack
3-5 -65# from rack