This looks like it could be alot of fun

Back extension = hip extension?

are hip extensions the same as "hip back extensions" in the demos???

nice wod can't wait to do L- pull ups again

I believe back extenstion is slightly different than a hip extension, i'm pretty sure there is a video on here somewhere which explains the difference but I forget. I think for a hip extension you move further off the machine so that your hips are unsupported as well.

The L-pull-ups are going to hurt! I'm still feeling "Annie" in the abdominals from 2 days ago.

I love running in the rain!

#5 & #6 click on the link to Hip Extension in the WOD description and have a look at the GHD video for the explanation

Hip extension IS different than back extension.

Hip Ext uses the him function as in the RDL.

Back Ext uses a stationary hip with lumbar flexion and extension. Think of these as "reverse crunches".

'Hip' function, not 'him' function. I cannot spell!

What's a hip extension? What's an L pullup? Can I sub for running? Is there a video? Shouldn't have done all those sit-ups yesterday. This one's gonna hurt! Love the pain! Hope I get to throw up. Oh well, 3...2...1... GO!

Did I get all of 'em? Semper fi. Booyah.

Sub for Hip Extension?

#14
sounds like you need to do some research and read the FAQ's before continuing. There is a wealth of info on the site. Use better SA, bud.

well turns out i have been doing a lot of hip extensions when the WOD calls for back extension...nothing like learning.

A LEGITIMATE, NON-DUMB QUESTION: does anyone else feel extreme tightness in the quads while doing L-sits to the point that the quads cramp up and result in dropping the L-sit even though the abs could have handled more time?

Those are some mean looking MF's

from watching workout demos on the site, the distinction doesn't appear to be taken that seriously. it seems that whenever back extensions are prescribed in a workout, ppl typically just do hip extensions. i don't know what the purpose of specifying hip extension was when thats what ppl do anyways in place of back ext.

for example, if you watch brendan doing "Michael," he is clearly doing what would be called a "hip extension" as defined by the video link, despite the prescription being for "back extension"

http://media.crossfit.com/cf-video/CrossFit_MichaelWOD.mov
http://media.crossfit.com/cf-video/CrossFit_MichaelWOD.wmv

I wish I had a GHD...all we have at my gym is that 45 degree angled back extension machine (which i guess will have to do). Better than nothing i guess, but it seems like i'm cutting myself short in doing so after watching the demos.

One day...i will have everything i need...one day... *shakes fist*

#16, you should recognize sarcasm when you see it. I believe he was referencing all of the others who post questions here without reading the wealth of info available.

I am heading to Oakton, VA for the holidays and I know that my in-laws don't have any sort of gym suitable for Crossfit. I was wondering if anyone knew of a good gym in the Oakton / Fairfax area that allows holiday memberships. Thanks. Please feel free to email me @ farbera@gmail.com

What would be a good sub for hip extension? I don't have one of those seats available to use. Would back extension on the ground be an appropriate sub or do any of you have a better idea?

For these guys and the IOC class, it must be OPSEC month.

I'm all for the moto unit/deployment/whatever pictures being put on the main site, but a little less lighting and/or some sunglasses might be a good idea.

Facial recognition technology is already available on the open market; imagine where it will be in a couple of years. Do you really want a picture floating around the WWW that clearly correlates your face with a specific unit and/or MOS at a specific date?

Not trying to be a d-bag; just some food for thought. Semper Fidelis.

I wonder how many times the same question is going to be asked today.

Hip Extension - Schooch off the GHD so the hip is mobile. Flex and extend only from the hip. The back stays neutral.

Back Extension - The Hip is stationary.. it's on the GHD so it can't move. The back flexes and extends.

Hip/Back Extension - Both happen. It's the one that looks like a cobra. Hip is mobile off the GHD. Back flexes then the hip flexes. On the way up the hip extends followed by the back extending.

DONE WITH THIS DANG PUSH-UP CHALLENGE. 50 days done. Had to play a little catch up by doing 400 push-ups today. I still owe 100 tomorrow. Then I've officially completed 50 days of 100 push-ups a day.

I'll never do anything like it again.

#13 pelch

all the time man. i find the more flexion that i can get in my upper abs and hips, the less i have to strain my quads to pull my toes up. maybe that will help?

what are these, what are those?
OMG... RTFM.

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

Hey - those ragnars aren't in regs! Haha, my group commander would sh!t himself if he saw my team like that.

wow, I'm thinking maybe 15 L pull ups will take me close to 20 minutes

and I could watch that lady do hip/back extensions all night haha.

L-Pull ups, can I kip when I do them? ;-)

...and Nicole mmmmhmmm.

someone tell those guys in the picture that their pants don't match their tops....

as rx'd

5 rounds

legs didn't work after 10k run last night

great wod like all wods....i love crossfit it's just the atlethes heaven.....hip extensions mmmm...can Shakira make this wod?!! Ha ha...big hugs everyone 3-2-1 GOOOO

congrads on the pushups Allison ! I should try that to see if I improve.

Plus... thanks for the additional clarification on the extensions and video. It helps as I watch it.

#22... yea thanks Neal. I honestly think I feel it not front pointing my toes upward, but when I lock my knees. I know its not legit to unlock the knees so I dont, but its frustrating failing because of cramps in the quads. no matter how much stretching I do it does not help

you the same Jeff going to basic in April looking to improve run times?

I didn't think ranger were allowed to look like that. Rangers with relaxed grooming standards?!

No, Jeff. Thank YOU.

if i cant get to 15 L pull ups at a reasonable time should i do as many as i can THEN just do regular pull ups to 15? or should i just take as much time as i need to do 15...?

Ahh the good ol' days with Sherri in a vid.

For those of you trying to think of a substitute for hip extensions you can use an exercise ball (the largest available). Put your feet against a wall and the ball under your quads/hips then do extensions just like normal. Its a bit awkward but it works

#38 ryan G
i think if that's the case a good idea would be to do dead hangs or even dead hangs with knees tucked.

damn!

What's a good alternative if you're unable to do L Pull Ups? I can do them but I'm not sure if I can do 25 good ones....

Thanks,

Jason

I'll tell ya what, how bout you guys go ahead and tell those rangers yourself that their clothes don't match and they need a shave. I don't think they care lol... o and i'm not gonna be the one to do it.

I HATE BEING INJURED. Tweaked my back the other day doing DL. Woops. Oh, and to whoever mailed me about rowing, mail me back, I deleted it on accident and wanted to write you back.

Starting up again!, looking forward to this one!
Been sick the past week, missed out on all the amazing WODs. My friend kept reminding me how intense they where, damn.

Wich could be a good substitute if I cant do L Pull ups, maybe Pull ups and some sit ups or L hold?? wich could be the best choice??

#46
Try one leg extended at a time. Or both legs tucked up.

I'm going on vacation to Destin, Florida next week and I'm looking for somewhere to train Olympic Lifting. I've already emailed Mike at Crossfit Emerald Coast but he hasn't gotten back to me.

If anyone has any information that would be great. Just email me...mvp1854@truman.edu

thanks
Matt

Physio says I can't do pullups for a while. What can I sub?

No matter what I say, I can't take the attention away from Nicole.

#15, I believe Brendan is doing hip extensions. Back is in isometric contraction (doesn't bend, so far as I can tell, and I'm looking at in on a pretty big screen), so it can't extend. Extension comes from the hips.

WOW, did not read that right. Sorry for the rant #15. What a punk I am.

#52 sam nix
that's what I was pointing out -
that he is technically doing hip extensions (according to the video link distinguishing the two movements) EVEN though "Michael" prescribes back extensions.

I think typically, the majority of people think of and do hip extensions when they see "back extension," and I was wondering why the distinction was made when if it is not even followed in any of the WOD demos.

Thanks for the embedded link to the Hip/Back Extension Vid. That makes it really easy to look up the details....unless you don't notice the link, I guess.... ;)

#53 np, cheers!

I should probably be studying for my final exam tomorrow anyways! haha. I've been frustrated for having been out of commission from doing the WODs for 2 days after having had salmonella poisoning from home-made tiramisu.

4 rounds + 15 Pull-ups and 15 Hip-ex

I think for the hip x's I'm going to have to use the two parallel bars that we use for dips here outside by the pull up bars....I'll just hook my heels under one, lay across the other w/ the bar supporting my upper quads...has anybody tried this / does this seem like a legitimate sub? thanks

That was a true beatdown!
Boots and Utes
As RX'd
3 rds + 250ish meters before watch started beeping
Weakness was L Pull Ups all sets broken
1st set 5,3,4,3
2nd set 3,3,3,3,3
3rd set 2,2,2,2,2,2,3

Road to 235
Hello everyone. I am sorry I have not posted in awhile. Fell off the wagon but I am back in the game and ready to continue. No excuses here I got lazy. WHAT THE HELL WAS I THINKING! Just need to get my shit in gear. So I am back!!! I am stuck now at 288lbs from 382lbs. If I would have stuck to my guns I would be a lot further. I am not going to dwell on it, just go from this point on. If anyone has any new recipes for me to try I would love to hear from yall. I am eating now 13bloclks and I am not picky. I just need to change up what I eat. So I would appreciate the help if Yall can. I will post soon with new videos and pictures. I just wanted to say I am not giving up and I am still on my road to 235. Talk to yall again soon.
Nina
C.C.Tx

Looks like the photographer forgot to say cheese!

Cheers up rangers.

the hip extension is what you all think is what most of you think is a back extension. Up and down on the GHD(or other back extension machine) keeping your spine neutral........

#13

I feel your pain bro,

According to the crossfit journal, it is completely normal to feel that cramping sensation in your quads, but (according to them) it goes away eventually the more you do them. So here is a call for more L-pullups in the WODS!!!

I still get cramp in my quads and I have been doing them for a while now.

Is that Georgia? Look more like Montana.

Any experts?

Bubs

Sure don't look like Ft. Ben.

4 rounds in 21'06". Hoo-ah.

PLease can someone explain in simple terms what a hip extension is and what a L-Pull-Up is ? I am deployed in Iraq and cannot get streaming video on the link here so cannot see any WOD videos or demos. I would appreciate your help.

Thanks from Baghdad.

For those giving people a hard time because they are asking for explanations,see #68. We are not stupid over here, we just don't have an decent internet capability in some areas to allow streaming. And, not all of us have been doing CrossFit for long, so help and advice is aprreciated, not 'Are you an idiot, check out the video' type advice.

For all at home at this time of year, enjoy. For all fellow military CrossFitters deployed, be safe and if you cannot be safe, be tougher than the enemy ! JB

4 rounds + about 300m.
Weak L-pull ups used my bench on the edge of my deck and a rope to loop over my ankles to stop myself falling over, for the hip extensions. lol I must have looked funny to the neighbors but they will get used to me.

m/38/6'2/92kg

#70 JB
an L pull up is basically a strict, non-kipping pullup, but with the legs raised and extended so that your body forms an L, your torso and arms making the vertical portion, and your legs making the horizontal portion - its quite hard

#70 JB
oh, and you have to hold the L for the duration of the repetition.

can you guys play youtube videos? you'll find that a lot of the exercise demos are on youtube as well.

hip extension = back extension. do you guys have glute-ham developers(GHD)? if not I remember seeing a way to do this with big tires. this will be harder to explain so bear with me ...

with the front of your body facing downward, place the top of your thigh on the outside edge of the tire, and hook your heels under the edge of the inside of the tire.

lower your torso from horizontal until it is pointing down vertically, and then come back up = 1 rep. hopefully the tire is thick enough to be able to let you go down all the way.

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Rounds: 4
Still had 4:43 on the clock when I called time. My back has had it and I nearly had to walk the last 400m.
Seeing Physio tomorrow so should be back on track and firing on all cylinders again soon.

Those aren't Rangers...

m/28/6'1/191

as rx'd

4 rounds + 400 meters and 7 L pullups

subbed 500m row for run since its snowy
3 rounds + 500m 5 L pullups
HARD

Those are Rangers. The Ranger Recon Company, part of the 75th RGT HQ, has relaxed grooming standards. Don't comment on what you don't know about.

40/m/176cm/71kg

Max. rounds in twenty minutes of:
Run 400 meters
5 L-Pull-ups + 10 Tuck-Sit-Pull-ups
15 Hip Extensions

5 rounds + 30m run

Can't do more than 5 consecutive L-Pull-ups in decent form. So I figured I can keep the power output higher by switching to the easier tuck-sit-pull-ups after those first 5 each round instead of wasting precious workout time to recover for more L-Pulls.

34/M/185

Good mornings for Hip Extensions.

6 rounds

5+2/3 rds

Dan, thanks for explanation. Much appreciated. Cannot do youtube - security blocks on PCs here.

Thank you. JB

Well it's about time we had some Rangers on the site! Proudly, I know most of those guys in the picture. Looks like a great wod today. Coach, could you give a little background about this picture???
RLTW!

M/29/5'9/190

as rx'ed
3 rounds + 400m run and 10 L-pullups

This was my first time ever doing L-pullups and they definitely slowed me done. Those will be added to "rest" day practice!

The whole hip extension vs back extension has got to be the most frustrating thing I've experienced in CrossFit. If I'm doing it for time then I'm doing it fast and it will just look like a hip extension, according to the video, which means I've never done one back extension for a Michael WOD.

10-9-8-7-6-5-4-3-2-1 reps

Push-ups
Tuck-jumps
Burpees
Sit-ups

19:45 (did reps 4/3/2/1 as one set of 10)

M/25/162

Go Nina!!! Good to see you back!

subbed .6 mile bike for run
good mornings w/ 45lb. for hip extension

4 rnds + 8 L Ups

Subbed 20 burpees per 400m run. Most L-pull-ups had feet down between each rep.
4 rounds + burpees, 5 L-pull-ups

M/39/140

Raining out, treadmill broken, had to sub elliptical for 400m run

5 rds + 320m

M/22/5'9"/150#

Did yesterdays WOD then scaled todays WOD.

As many rounds in 20 min. of:
400m run
5 kipping pu's
15 hip extensions

6 rounds even

f/31/129/5'6"
3 1/3 rnds
L-pull-ups slowed me down (wanted to do them unassisted, had to reset my self after almost everyone - had to jump for the last 2 on each round)

152 5'7.5" 33 yom

as rx'd- 5 full rds in 20:03

had to make up 1 pullup where legs fell below parallel thus the small overage- gotta keep it honest
done in rain/sleet

4 rounds pretty much spot on gym was a bit busy so lost some time, didn't have a pudding tonight at dinner and am going to crack another hour later on to make up.

First time I've tried them L heaves, suprisingly cheeky.

#66 L pull ups are basically an overhand heave with your legs held out in front of you parallel to the floor.

What in gods name?!!!! That's not your daddy's 75th Ranger Regt.
C 1/75 '87 - '91

L pull ups were hard... did what i could then finished with strick dead hang pull ups chest to bar...

4 rounds at 23:01
i had to wait for the ONE pull up bar at my gym 3 times... shave off a minute for that

also did 100 weighted sit ups as punishment for failed L pull ups...

31/m/178cm/84kg
WOD as rx (20 minutes)

5 rounds

bw 165

5 rounds

34/M/190/6'2"

4 rounds, pretty much right on 20 mins. Tough to keep form on L pullups.

I forgot to start my watch until after round 1 so I had to back into my start time based on my round 2 time, but still came within 10 seconds of my start time based on my calculation- jeez, that was probably more complicated than it needed to be.

M/6'/275lbs

Had to sub the L-pullups for banded L-pullups and no glute ham raise in my gym, used the 45 degree one but jacked it up on weights to give me a more parallel feel on it.

5 rounds of this. Got about 200 meters into the 6th round, but was gasping for air at that point. Back is still burning.

1st week back almost done.

29/m/6'/180

20 min. 4 rounds + 400m
finished round 5 for good measures
Not feeling 100%, first night of mma last night

M/24/5'8/160lbs
5 rounds + 400m

5 & 1\3

5 Rounds (garbage!)

M/46/6'/175/7500'

5 rounds

With the rest day tomorrow, I am going to do this again later today. Good stuff

m/39/6'3"/198

as rx'd 3 rounds and 10 L pull-ups. The pull-ups were my sticking point. Could only get five initially then 3's and 2's for each round.

I think I'll zoom through this, then get to the L-pulls and stall. I'll be surprised to get more than 4 rounds, and I'll get the first round done in about 3 minutes... After two rounds, I'll be doing 15 sets of 1 L pull up - LOL... ugh.

On a side note, yesterday was the first time I've ever done the split jerk, and I think I love it. I found it so much less awkward than the standard jerk, where you finish in overhead squat position. As a result I did 50 pounds more than I've ever done and with a little more practice can probably add another 20 pretty easily! :) Highest weight up was 245 lbs.

What kind of boots are those? They must be worthwhile since everyone's got em and my belleville's are killing me!

M/52/176
That was way harder than I thought it was going to be...the L-pull-ups were a killer to me.
As rxd: 6 rounds...30 seconds left to choke down the vomit.

m/39/6/233

400m row
5 tuck pull ups
15 hip extensions

20 minutes, 5 rounds

As rx'd

4 rds

The L-Pull-ups were sloppy so I will need to work on them!

m/34/5'8/151

WOD as rx'd 4rds + 400m run & 10 L pull-ups. Then afterwords did push ups to match my # in pull-ups so 70 push ups. Those L pull-ups were tougher than I expected.

"Sine labore nihil"
Nothing without work

27/6'8"/220

4 rounds

5 rd's as rx'd

If I cannot count on the Rangers to maintain the standards of military discipline and bearing, then I fear our country will decline.

RANGER!!!!!!

AHHHHH!!!!!

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

Modified--L-pull-ups were terrible on first round, so did dead-hang pull-ups plus 15 leg raises for each round after that as a sub for L pull-ups.

as modified, 4 rounds. Pretty terrible. Going to have to add L pull-ups to my list of things to work on.

Ran 3mi after in 21:20 on treadmill

3 rds as rx'd

L-Pull Ups were awful

well this WOD certainly bruised my ego

GOOD TIMES AS RX'D

33/F/5'10"/150

Felt slow today; I think the warm, humid weather here added to the ick factor.

As Rx'd
5 rounds even

38m/205/73

6 Rounds of:

Treadmill quarters--ascending from 8.5 mph to 9.0 mph

L-pulls: knees bent

Swiss ball hip extensions: torso supine; soles of feet on ball; arms at sides; pressed feet into ball with glutes/hammies; raised hips until straight line from shoulders to knees.

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups (Broken sets,but first L-p/ups in 20 years!)
15 Hip Extensions
3 rds + 200 mete4rs

M/32/170
Row 500m
15 L Pullups
Back extension
4 rounds

as rx'd
5 rounds

the firefighter guy said our L pull-ups were sketchy

Does anyone know how I can increase my external hip rotation? I noticed my left hip does not rotate out nearly as much as my right hip. I think this is affecting my squats because my right leg collapses in to make up for the lack of flexibility. I'm not sure it's a flexibility issue though because I've tried to stretch it out before but it hurts because it feels like the leg bone gets stuck on the hip. I noticed it because when I stand with my feet wider than shoulder width apart and my legs straight my right hip dips lower than the left.

I'm glad someone brought up the facial recognition thing.

OPSEC, OPSEC, OPSEC!!

anyway,
4 rds plus 400m and 6 L pullups..

completely as Rx'd, and to think 4 months ago i couldn't do a single L-pullup..
now i can do them until the end of the 20 min when they look like my legs are falling off

M/32/155/5´10"
4 rounds plus 400m run in 20:00 even.

m/31/165

5 rounds

Assistance band L Pull-ups
Good mornings with 45# bar

4 rounds + Run

On the 4th round I did 9 L Pull-ups plus 6 Kipping pull-ups.

M/22/178/5'9

Lot harder than first expected, had hoped for 7 rounds.

5 rounds + 110ish meters.

Afterwards did "Annie" as rx'd in 10:25.

Absolutely beat, luckily it's a rest day tomorrow!

Just wanted to say that after about 4 months of crossfit I have never been in better shape. Not only is it the best program i've encountered but the community is absolutely phenom. Very friendly and helpful. I'm in my last year of college (student teaching) and I can tell you for sure that i'll be looking at jobs near an affiliate so I have a crossfit gym to call home.

m/38/190/70"

short jog, CFWU x 2

As Rx'd

5 rounds + 300m. L-pull-ups get sloppy in later rounds.

I hate L pull ups!

5 rounds as rx'd

M/25/6'/185

As rx'd

4 Rounds

Did this in the gym, had to wait for pull up bar and back ext bench.

lol... honestly what is the point of today's image. It's a bunch of cammoflauge uniforms. Why are the faces blurred, these guys are rangers, not CIA operatives.

That is just SO not Fort Benning...

:)

Thanks for your service and Godspeed...

4.33 rounds as Rx'd with CrossFit crew here at REO Al Hillah...

46 y/o M/135#/66"

L-sits JUST KICK MY BUTT!!!!

Before the picture got altered, I could see I knew 2 of those guys. Yeah they're Rangers but with an asterisk! Good group.

m/44/175

Not rx'd

subbed knees to elbows for L/PU

5 rds

32/m/165

cfwu x2

as rx'd 3 rounds

As r'xd

5 rounds.

TC

"Yeah they're Rangers but with an asterisk!"

Rangers*

(lol)

As Rx'd
3 rds. + 400m + 10 L-pullups

5 rounds. Treadmill because of rain. Treadmill opposite side of gym from l-pullups and hip extensions so took extra time. m/25/5'11/186

Warmed up with a mile in 6:59 and some stretching.

Sub'd in (30) supermans for (15) hip extensions.

WOD: 5 rounds + 100 or so meters

First time doing L pull ups. That's what killed me.

4 rounds plus 100m

subbed good mornings with 45lb bar for hip extensions. L pullups were actually pretty good!

4 rounds right on 20 mins.
Can't do pull ups yet so had to use assisted ones in place of the L's

Subbed back ext. for hip
otherwise as Rx

3 rounds

I dont have a hip extension machine at my gym so I'm going to instead do 15 reps of 350lb deadlifts as sub.

5 rounds

6th run ended at 21:20

The point of the picture makes much less sense now that you've blurred out the faces.

Won't be doing this one--did split jerks today:

http://www.crossfit.com/mt-archive2/004368.html

48/male/6'/205 week 6 of CF
1. I wanted a good WOD today for two reasons...the recent deadlift/ burpee WOD kicked my *** and I felt like I was merely surviving instead of attacking it. Also last night I badly overate at a Christmas shindig. Penance had to be paid.
2. Lost some time each round due to snow covered roads here in Maine and travel time from the street into my house to get to my gym area.
3. 3 rounds plus 400m run as rx'd except L-sits were one leg assist. Proud of my effort today...gave as good as I got. I love CF!

L pull-ups are the devil. I definitely need some work on them.

5 rounds+ 200m run. I could have run faster I think.

Before this I worked out with my unit, the work out was

Pushups on odd numbers (starting at 1) and unassisted sit-ups (starting at 2) all the way up to 25. Kick in the sack! Did it in 10 minutes and something.

No GHD.

Used abmat and ground back extensions. Bent leg pull ups.

4 rounds + 200 meters.

Ever since i got the kip i stopped working on deadhang pullups. Need to get on that.

4 rounds,

those hip extensions were a killer!!

awesome wod, those glutes and ham will be aching tomoz!

25/m/5'11"/202
4 rounds + 400m + 6 L-Pull Ups
My L-Pull Up/L-Sits are horrible..had to do one at a time. Runs right around 1:30 each, all hip extensions unbroken.

M/25/135/5'11"

4 rounds + 400m + 7 L-pull-ups
Stopped for about 2 minutes during the 2 round to talk to someone about crossfit.

m/37/6'2/190

back squat work first then WOD

3 rounds +400m +6 L pullups

Used treadmill.

M/39/5'6"/193

Wow... I'm a puss.

3 rnds + 400m

Subbed rowing for running (treadmills booked). Glad too... hate running!

L's were brutal. Had to break the sets... mostly due to swinging... later due to fatigue. For some reason, my forearms are killing me today.

Couldn't do proper hip extensions - no suitable equipment. Subbed back extensions on one of those machines. Almost worthless - could do the whole stack in my sleep. Not me bragging - me complaining - crappy machine.

Oh well... tried. :)

4 rnds even.
runs on TM @ 2%

Far too cold and icy to run outside so 15 18" box jumps were the sub. WOD done after several hours of shoveling snow as a warmup.

7 rounds + 15 box jumps and 6 L-sit pullups.

I'm terrible at box jumps - I would rather have run. I did manage several sets of 15 continuous after the first two disastrous rounds of singles. All L-sit pullups done with a chin grip and with elbows straight or very close to straight at hang every rep. Did not hurry the reps; worked on full ROM and keeping my shoulder happy. Hip extensions done with a pause at the top and the bottom of each rep, no momentum used.

3 rounds +200m
My L-pullups sucked
Saw the wizard on this one, thanks guys.

Could we please have this person demonstrate each day!

WU .5 walk on treadmill
WOD
4 rds

5 rounds + 245m

subbed 15 pullups and 15 L-sits for L-pullups. Left quad was feeling alittle off from the start and on the 3rd round really tighten up. Decided it was better to be smart than be a guy and went to rowing in place of running.

3 sets power upright rows 60lbs
3 sets one arm bench presses 35lbs

30/m/5'11"/200

As Rx'd

5 Rounds + 400m run

I need a little more flexibility for my L-situps so I can straiten out my legs a little more.

4 rds + 5 tuck sit pull-ups

scaled to 1/4 mi treadmill run
12 tuck sit pull-ups
12 hip extensions on ball

right shoulder is still killing me from sleeping with the baby

M/275/6'3/28

Subbed regular pullups.

4 rounds.

Good to see our nation's quiet professionals get some recognition.

5 rounds, runs on treadmill

#66 JB Sounds like there is a need for some simplified graphical versions of all of the movements. Something well-illustrated, so you could see the progression of a movement, and enough detail to tell the difference between back and hip extensions. Lightweight enough so that you can view them online from anywhere.

I'm about three and a half months into crossfit and my hands are a bloody mess. Does anyone have any recommendations for this? Should I take a few days off or keep at it? Do gloves help? Chalk or no chalk? Stop doing so many damn pullups? Any help would be much obliged.

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

light warm up

5 rounds and the run, I wanted 6 but that is ok, I pushed for that.

I had to improvise today.
5 rounds for time of:
50 box jumps
15 jumping pull ups
15 sit ups
15 good mornings with a 45lbs bar

Time to complete- 24:21
Nothing like hugging the toilet in the middle of a workout. Didn't throw up though :(

Tried the L pull-ups but after wasting time and energy (about 10 L pull-ups), I had to return to normal pull-ups.

3 complete rounds
4th round completed 400m run and 15 pull-ups.

35/M/77kg

4 rounds
+ run and L pull-ups

4 rounds + ~200m

Had to rush this morning and couldn't do any warm-up, which caused problems during the workout.

Did SV Beginner's Ladder--15 Rounds on Rung 1; Total: 45 Squat, 30 Push-up, 15 Pull-up; Time: 19:38:08. Will repeat this rung for better form and time.

Then ran 1 mile; Time: 9:52:80. No hills in warm Tampa, FL!

23/m/180
5 rds with 17 seconds to spare
All L-pullups done kipping

Three times, and then rowed 25 calories for the final two minutes (treadmills occupied!).

M/47/6'/184

5 Rounds
My "L's" became quite limp on round four and five.

Plus:
1,500 yd swim + 1hr Spin

Now work!

m/35/220/5'11

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

*Modifications*
crossed ankles, 70° bend at knee for L-pulls
good mornings w/ 2-25lb DB for Hip Ext.
4 rounds + 400m run
20:12

Had to eke out that last bit to complete the run.

33/M/6'00"/181

4 Rounds + 400m + 1 L-Pullup

Ugh.

Dan D.

subbed biking (1:40,~230W) for running
45deg incline hip extensions
hammer grip L pull-ups
~5 rounds

Seems like a lot of people are having trouble with the L pull-ups, myself included.
4 rounds, trading 400 meter rows and treadmill, subbing 15 straight leg raises for L pull-ups.

In 20 minutes did...
3 rounds of
400m run
3 chin-ups and 3 pull-up negatives.
15 hip/back extensions
+ 400 m at the end.

m/42/205/5'11

3 rounds + run and 5 pullups

pullups weren't quite L shape, but activated the abs nonetheless. pullups were the overwhelming limiting factor, that and the lost time going to another room for the treadmill and waiting for its speed to ramp up

38/6/183

wod as rx'd since 5/22/08

5 Rounds

as rx'd

5 rounds

pullups weren't quite L shape, but activated the abs nonetheless. lost time going to another room for the treadmill and waiting for its speed to ramp up

L pull ups sucks!!!

As Rx'd - 5 rounds. Hate having the pullup bar 30 yds from the treadmill. Probably could have done 6 or maybe 7.

48/m/190

Subbed #65 good mornings for back ext.and rowed instead of run. 4+400 row. Finished 5 rounds in 22:40

Over time I have seen a fair number of complaints posted about shoulder pains with overhead lifts. And while diagnosing over the internet is no substitute for seeing a real physician I have some advice for you people who otherwise won't go to the Dr.

Usually the problem stems from the rotator cuff. you need to adequately warm up and rehab it to cure and prevent the problem. If anyone wants to email me or post a way to give a video to the crossfit archive, I would be happy to do so. it really is too comkplicated to explain without pictures.

BTW I am an orthopedic surgeon with over 30 years of lifting experience.

38/m/175

4 complete rounds + 400 m run + 12 L pull-ups

My L pull-ups were quite weak, probably resembling more of a "J" - need to loosen up hams and hips.

F/40/135/5'5"

Subbed 10 L-pullups
15 Hip Extensions
6 Rounds + 10 L-pullup + 4 Hip Extensions

My L-Pullups are something to be desired. Touch down between each and a kip to get legs to L position and to start the upward motion. Strict pull from half way on the pull up. Legs are out front but can't say they are as straight as some I've seen:) Chin over bar. Hip extensions felt great. Love It!!! 500 M row at 150.6 P.R.

32yom/5'11"/190

4 rounds subbed supermans for hip extensions. Did towel pullups w/ L's the best I could. Feeling weak after getting back from Army "Warrior Transition Course," brought to you by the New Mexico National Guard. Didn't learn a damn thing and my fitness level went down. Thanks cadre.

400 m row
3 rnds

subbed ring dips for hip extensions

4rds + 8 p/u + 8 ring dips

5 rds + an extra 400m

Subbed back extensions, since my 2x4 GHD isn't adjustable. Knees bent on the L-pu's. Avg HR 179, peak 190, rec. 61. Was hoping to catch Calgary Colin, but happy with 5 rds. Congrats to Kelly Moore on 7!

3 rounds with a minute left

m/185/36

as rx'd

4 rds

Good sub for L-Pullups anyone? Still on the Gravitron for any extended sets of normal pullups here. Thanks!

144lbs/31yoa

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

as Rx'd:
5 rounds + 100m run or so.

followed by some strict weighted pull-ups (with little strength I had left)

25x3
35x3
45x3 (#3 was borderline at best)
25x7 (#7 borderline too)

messed around with some double unders afterwards which are slowly improving. I'll enjoy tomorrow's rest day.

.25 mile on treadmill
15 Hip Extensions
15 L pull ups

3 rounds (8 pull ups short of 4 complete rounds)

m/37/76/195

4 rds + 400m

m/37/187

Substituted 30 Abmat situps
Tried L Pullups for the first time. Was able to do about 4 a round. Rest were pulls ups or kipping.

Completed 3 rounds with 30 seconds to spare.

7 rounds scaled by shortening the ROM on the L-pullups so that I could keep things metabolic and not hit failure quite so often. Knees were also fairly bent on those. 0.25 mile runs on tread at 9.5 mph.

3rd's + 400m + 7 L-pullups
treadmill was upstairs so I lost a little time getting up and down could have at least finished 4 rd's ++

subbed ring dips for hip extensions

4rds + 8 p/u + 8 ring dips
only held L's thru 2 rds, then faded & tucked up the knees.

m/28/180

4 complete rounds plus...400m, 10L's

I think some need to not worry about the picture and just do the work. That's what we are on here for anyway.

didnt feel like running because my knee has been hurting....did cindy instead...only 20 rounds compared to 24....just wasnt feeling it today

m/23/220/6'3''

4 rounds,
Ran inside due to snow (slippery surface), I wish I could get back outside.

WOD
Subbed 400m Rows for 400m run
Subbed Good Mornings for Hip Ext.

6 rounds, pull ups hurt like the dickens.

m/28/5'9"/160

Purposefully running behind so that I can figure out what to add to the WOD's w/o risking overtraining/under-recovery and/or injury, so I apologize for these being out of place:

12/15
DL warm up 185#, 225, 250, 275, 300
then DL 5x3 - 315, 335, 355, 365, 375
cool down with 3x3 on pistols and 135# DL

12/16 'tabata SE'
pullups - 54, pushups - 105, situps - 111,
squat - 135; total - 405

cool down w/ 30 sec jump rope + 10x russian twists 25#

12/17
warm up standing press w/ 45#, 65, 95, 105
then, press 7x1 - 120, 120, 125, 130(failed), 120, 120, 125

cool down w/ 3x10 OHS 95#

Good luck to everyone on today's WOD.

#197 - mfgilbert

Dumbest picture ever posted?

Really?
That sounds like a voice of resentment. Obviously you do not resent the Military as a whole, otherwise you would have been pissed off at posted pictures quite a long time ago. So my question is, why the resentment? My hypothesis is that you have a personal "dislike" for members of the 75th Ranger Regiment. Were you a RIP quitter? Were you ever undermined by a guy from battalion? Did you not have the guts to try? I really would like to know what on earth about this photo bothered you so much that you felt you should post such a remark?

RLTW

Day 2 of working around a messed up trapezius.

10 rounds for time of:

20 Walking Lunges
20 Squats
20 Situps

18:13

Then did a Tabata on the stationary bike. Not as good as the rower for sure, but still pretty killer.

Ugh! My abs need lots of work. L-Pullups looked terrible.
As Rx'd 4 rounds in 19:33, I gave up after that.

F/22/5'6"/140

Felt the pressure at my gym to do one of their WODs from the other day

"Little Girls"

Fran @55# Thrusters, 3 minute rest
5:30
Grace @75 Power Cleans, 3 minute rest
5:03
Elizabether @75 Cleans and push-ups
9:25
Total time: 19:58

Took the first round of "Little Fran" unbroken; focused tooooo much on form on "Little Grace"; push-ups chest-to-ground on "Little Elizabeth. Fun WOD!

Scaled up
3 rounds for time
1600m run
15 1 arm pullups
15 Hip Extension with 50lb vest

7:15

Chris and Rob - Kudos on your comments. Reading the negative comments on this picture is really very irritating. These guys are awesome and deserve some recognition, however blurred the picture may be. Lets try to be respectful...

21m170

Subbed BE for swiss ball ext. w feet anchored under a bench. Everything else as rx'd.

5 full rounds + ~40m before time. Felt good to watch people do aerobic step class while I hacked up lung into the garbage can.

M/33/70"/170

Well, I had to substitute a couple of these. The gym closed today because a snow storm closed down Fort Lewis. The only thing I had at the track was pull-up bars and parallel bars. I don't have the strength for L-pull-ups so I subbed strict pull-ups without kip with knees raised. Then I did bar dips instead of hip extensions (I need the work on the dips, anyway!)

3 rounds with about 25 seconds to spare.

This one made me feel pretty weak!

M/34/178/6'0"

As Rx'd
5 Rounds

Had to run on a treadmill for the first 3 rounds. And then someone took my treadmill! So I had to run rounds 4 and 5 in the snow and ice in my Vibram Five Fingers... :-P

I didn't realize that I've always been doing hip exts and I thought I was doing back exts. Hm.

And Rob, I think he just doesn't like that the faces have marked out in the photo. I didn't read any anti-anything in his comment.

39/m/190
sub 45lb good mornings 4 hip ext
all else as rx'd

5 rounds (8 sec to spare)

subbed 2min jump rope for run

4 rounds + 1:45 jump rope

Funny, that pic was not blurred last night.

4 rnds - 200m

sub 500m row for run. 3 rds+row+10 L-pullups. 4 rounds in 22:29. L pullups took forever.

Subbed incline hip extensions with 25# weight.

4 rounds + ~225m run

Didn't really have it today.

6 rounds + about 200m into run

20 minutes of:

Run 400m
12 Tuck sit pull ups
12 Hip extensions

5 rounds + ~120m

3 rounds + 400m

got yelled at during my first round for running on a treadmill without shoes on b/c its a liability....as if running with shoes on will cause less injury than running the way the body was made to run.

pretty stupid. probably took 1.5 minutes each round to get from the treadmill to the pull up bar and then back from the back ext. to the treadmill. wasted a lot of time going back and forth :(

CFWU 3 Rds, lite on pullups as they are in the WOD

As Rx'd*

5 Rds in 28:53; bend in the knees late in rds.

*Indoor track 2nd level, far end of facility to realize 400m, down stairs backtrack to pullup area 1:20ish... then 00:40 from GHD back up stairs (inevitably behind some lard a$$) and onto track. Total 2:00min lost/rep. I take this as 5 rds in 20:53

I am interested in anyone sees this as TOTALLY flawed logic? I try to pick it up when possible but cannot bowl people over... just the way it is.

Man, I thought I'd get at least 4! Subbed N pull ups.

3 rounds +150m

Seriously disappointing.

Can't do an L pu and still letting my feet heal so SUBBED:
500m row
15 kipping pu's
15 kte
15 he

3 rounds + 120m row

5 rounds as RXd

49/M/165
4 rounds + 400m & 7 LPU's

AMRAP in 20 minutes:
400 meters on treadmill
15 L-pull-ups
15 arch rocks

6 rounds

43yom / 151

6 rounds with one second to spare - as rx'd

All runs under 1:40 on Tread between 9.5 and 11 mph, Hip extensions unbroken, L-Sit PUs were broken but not excessively.

Too funny, now the faces are digitally altered. Insults being lobbed at the guy from the Secret Service can't we all just get along?

M/31/170 5'7"

4 rounds

Subbed back extensions for hip extensions

M, 40y, 5'8", 159#, CF since 2008-11-23

Did today's WOD after warm up and yesterday's WOD of 7 Split Jerks.

20 minutes of:
0.26 miles = 418 m. Treadmill at 7.5 mph.
15 L Pull Ups
20 Hip Extension. Bench didn't allow full bottom ROM.

3 rounds + 418 m + 9 L Pull Ups

In post 146 I forgot to add that in between each set of push-ups or situps, we were sprinting a basketball court length

m/35/170

modified to something I could do at home.

Sub 21 KB swings, 20kg
15 L-pull-ups (sup)
15 BE

4 rounds plus 21 swings (18:03)

23/m/165
4 rounds

4 1/3 rounds

cfwu x 1

5 rounds:
.25 mile run
15 L-pullups
15 hip extensions

32:00

#217-Leslie

I understand what you are saying, however there is a thing called "tact" and it was not used here. I do not believe everyone on this website should agree with everything put out, but this was an unnecessary comment. Many of you may have noticed that the picture this morning was not edited. It was later edited and I do not argue that it should be. For those of you who have commented on the necessity of the blur over the faces in this picture, obviously, do not know what the 75th Ranger Regiment does...and thats a good thing.

RLTW

m/25/186/6'1"

400m Run
15 L-Pull Ups
15 Supermans

20 Minutes:
4 Rounds + 400m run, 10 L-Pull Ups

m/41/165/6'

as rx'd:

5 rounds

I did the puppies scaled and then saw I forgot the back extensions damn!

4 rounds in 15 min
200m row
10 jump pu
10 sec l-sit

m/27/5'11"/177

As rx'd. Ran on treadmill. Those L pullups really tore up my lower abs:

5 rounds + 125m

Also, I started & did day one of 100 pushups/ day for 50 days. I really have no good reason for doing this, but I am.

strange... the picture wasn't blurred last night. I guess an issue of confidentiality came up.

15 leg raises short of 5 ROUNDS
subbed 15 pullups and 15 leg raises for L-pullups
subbed Lunges for hip extensions.

strange... the picture wasn't blurred last night. Must've been an issue of confidentiality. Or the fact that the rangers had facial hair and if they really were at Ft. Benning they would be shaving. They must be deployed right now.

30M/5'6"/165#

Sub'd 50 double unders for 400M run. Didn't want to run outside in the snow & can't stand the TM. Worked well until the later rounds when the DU's got pretty choppy.

5 rounds in 20:25

5 rounds. Calves cramped up after the first run. Guess I still haven't recovered from the 10k

CFWU x 3 Rounds

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 Kipping pull-ups
15 Hip Extensions

6 rounds + 400m run and 15 pull ups.

25/F/5'8/130

3 rounds + 400meter run

as rx'd

4 full rounds plus 400m run

good times watching my legs shake on the L-pullups, ran at 10.5 on the treadmill.

happy to see OPT posting again!

4 rounds
L pull ups sucked

36 y/o male, 149#, 68"

CFWU
WOD four rounds plus one run.

Playing catch up…

5 rounds for time
185# DL x5
10 burpees
= 8:44

Hats off to Nadia, Laura, Cleverhands! WOW! Those were some impressive times!

Nadia- I saw your time and at 55 seconds into this I was like, whoa! She would be almost ¼ through the whole workout!
The DL have felt great these days. I LOVE C&J and when I got all tired out, they were not coming so easy. (I love burpees too!) Also, felt good when I left the gym today, not so tired, so energy must be coming back. Yippee!
Erin

as Rx'ed, 5 rounds + 10 meters.

Done @ CF Santa Clara, Jason Khalipa's Gym, coached by Dave (thanks Dave!) Sorry I missed you J!

Jason, I invite you and Dave to come crash Austin's party at 10 AM on Saturday. Will B. from One World is coming too. It should be a blast!

33 yom 220 bwt

wod as rx'd
4rds

definitely need to work on L-pullups, that was a huge time consumer but still a kick ass workout. I guess I will have to add some L-holds into my warm up.

38/m/5'11/163

2:00 on Elliptical (dist = 17, 18, 17, 19)
12 Tuck Sit Pull-ups
12 Hip Extensions
3 rounds plus 5 pull-ups

CFWU x 2

Easing back into squats after a back injury:

BS: 205x5x5

Wod: 4 rounds + .25 mile run + 6 L pull ups

Cooldown: Moving weights in the gym. WE FINALLY GOT BUMPER PLATES AND PLATFORMS!! Today Christmas came early :)

First week back to Crossfit and Im feeling it. Need to get my metcon back now that Im up 10lbs.

M/25/5'11/180

As RX'd
3 full rounds
200+ meters.

32/M/6'2"/195

4 full rounds, but I still have to do assisted pull-ups. I used a Gravitron machine and subtracted about half my body weight.

3 rds + most of the 4th run

run--on treadmill, lame
pull ups-- couldn't hold L so raised up to L each time
hip extensions--after trying a multitude of different set ups for just ended up doing good mornings with 30#, 25#, 30#

Corey 5
Tim 5
Troy 4
Danny ?

5 rounds +200m

Runs on treadmill.
L-pulls were mix of two legs out and one leg at a time. Need to make another set of paralletes.

As Rx'd
5 rounds.
I felt like I could have done more if I didnt have to waist time running back and forth through the gym.

M/24/6'2"/175#

5 Rounds (Last 2 sets of L-pullups were with bent knees...rubbish)

As rx'd 4 rounds.
Semper Fi

M/46/5'9"/194#

5 Rounds

Ditto on #266 Comments: I also had to go between 3 areas in the gym. Great workout however and a great way to burn off that work Christmas covered dish lunch!

M/32/189/6'

4 rounds + 400 meters

L-pullups became bent knee for the last 10 by the 3rd set. ack.

Uh-oh! Whoooooooooooooops!

Wasn't this photo posted with thier faces not blurred earlier today? Hmmmmmmmm..........

Sub'd back extensions, for hip ext, even still my low back is screaming today for some reason.

L pull-ups looked more like an open flip phone.

4 rds.

M/25/200/6'2"

5 Rounds as RXed + 200 meters

Should not have maxed on deadlifts yesterday. Felt as if my back may implode about halfway through but managed to gut it out. Would like to think that I could have gotten to 6 without that.

As an aside: I am less than a month into crossfit and am amazed at how much improvement I am already showing. I can't wait to see where I am at one year from now. Keep up the good work everyone!

Ahhhh the wide open spaces of Ft. Benning, where the deer and the antelope play...I must be getting old, because I remember red clay and scrub pines, but granted,that was a long time ago.

Good stuff.

Im being serious here, does anyone else eat raw eggs daily? If so how have you benefitted? I have been eating about 12 daily for 6 months sometimes as many as 20. Everyone around me has been sick and I have not had a runny nose. The muscle and strength gains have been noticable too. i think it has to do with the arachidronic acid. This acid has been patented and is in select supplements. If you have never tried your eggs raw I would suggest it, just start with one or two and work up.

4 rounds + 400m + 8 L-PU

Each round first 4 were L, next 4 were one leg in L one bent at knee, last 8 with both knees bent. Finished out the 5th round in OT.

6 rds rx'd

AM:

pullups 20-16-12-8-4-2

pushups 40-32-24-16-8-4

situps 80-64-48-32-16-8

Time: 15:26 mins

PM: 90 mins hockey game at U of Ottawa.

5 rounds :( I threw up on round 4 from running too hard. Looked at the pullup bar and went **blarf**rawrf** and then continued. The looks I got were to throw up again for XD

Subbed 500 m row for runs

4 rnds

you are kidding me right !!
the zone diet is starting to get intersting well first time to do ok :)
Did 4 rounds(the avg score :)) in 20 mins then i did one more after that but i forgot to record its time but it was the fastest :s

4 rounds + 200 meters....My L pullups look more like "Greater than, Less than" pullups

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

Subbed 500M row for run due to snow
4 rounds + 300M row
Foam roll after

5 rounds 19:53

Streets were still covered in ice, that really slowed down my runs. Also, ended up with a really tight quad that made the runs even more fun.

Jodi (F/30/109)

AMRAP in 20 minutes of:
15 Burpees
15 L-chinups
15 Good Mornings with 20 pound ball

Score: 5 Rounds + 15 Burpees + 6 L-chins

No running for us....big snow storm today. :)

I was slow movin' again tonight...damn belly issues...even Scott heard it gurgling...it's frustrating because I don't feel sick but it still slows me down.

navy seal cf
scaled to 95lbs but should have used 115lbs

time was 33:21, used treadmill for running so time included walking to and from and getting the treadmill up and running. Felt good on this and should have used 115lbs and should have ran faster. After warmed down with pull ups and dips and ripped off 1 set of 10 butterfly pull ups and then an easy set of 20. Really have come a long way on pull ups and everything else.

"Rudolph"

5 rounds for time:

5 Dead Lift 135lb
5 Hang Power Clean 135lb
5 Front Squat 135lb
5 Push -Jerk 135lb
5 Back Squat 135lb
run 800 meters

6 rounds in 20:04

4 rounds. Cheated any way I could imagine on the L pullups.

Anyone have any great ideas for working on these? I doubt I got more than 2 in a row of them with any remote form.

CFWUx1...just not in the mood today!

subbed good mornings with 40# bar for hip extension..no GHD at home

5 rounds

WOD: 4 rds+400m+9 pu (finished round 5 for total of 22:23) 50y/m/11 st/70"

3 rounds
Run + 2 L pullups

Subs - 30 on the floor back extensions for the hip extension...couldn't think of anything better. Might try good mornings next time.

all L-pullups broken..need to work on those...

41/m/160
as rx'd 4 full rounds.
day 3 of week 1 for olympic training-used 95lbs

had to start with 15 L pullups,
then 15 hip extensions,
then 400m run.

4 rounds rounds completed and got through 8 L pull ups on the 5th round before time.
Finished the 15 L pull ups out with regular pull ups after time.

4 rds + 8 L pull-ups

My runs were even slower than usual. My left knee is still swollen from that box jump workout.

25 Box Squats
20 Hanging Knee Pull Ups
15 Back Extensions

4 Rounds

I had to do some substitutions since I can't do the L Pull-ups yet and I have no where to run.

Anyone know the title or artist in the hip extension video.
Looking for some new music..
Thanks in advance.
Janet working on WOD, my turn is next.
Will post when finished.

This one was tough. Pukey came knocking but I wouldn't let him in.

Did 5+ rounds though.

..Finished the 6th run at 19:57.

F/37/124
got through 4 rounds + 400m + 8 L-pullups
runs were outside...in to garage for pullups, out back to GHD for hip extensions- lost some time in transitions but mostly just slow on the pull ups- all singles- reverse grip

4 rounds plus 400m. To do the 400m runs, I wansn't actually able to run so I did 20 cal on an exercise bike for each round.

nicole is amazing !

Lpull ! cant wait . .

getsome !

5 rounds complete in 19:20. Too big of a wuss to go back outside and attempt another 400. aweful cold.

Like most my L-pull-ups were less than perfect.

Subbed 35 double unders for run - too much snow to run safely. 5 rounds in 20:20. L-pullups started to suffer towards the end. Got 24 DU right off the bat, my most ever.

4 rounds

run on snowy street
L's good for 1st five, sloppy next five and dead hang the last five
swiss ball for hip ext

m 44 5'9" 181 lb

4 rounds + 400 meters

round 1: 15 L-pull ups (chin up style)
round 2: 15 L-pull ups (wide grip)
round 3: 7 L-pull pus (wide grip); 8 kipping
round 4: 15 kipping

400 meter sprints were tough in the bitter cold. Hard to catch your breath!

Thanks Lauren and Coach for the great cycle. Lumbars are feeling fine!

for me and my crew yesterdays WOD...
3-3-3-3-3 press 95#, 105#, 125#x2, 120#, 120#
3-3-3-3-3 back squat warm-up 95#x5, 135#x5, 215#, 225#, 245#, 250#x1, 265#x1 new 1RM, 25# over my all-time 1RM set back in January, 40# over my BS 1RM about two months ago.

Todays WOD...sub'd glute bridges for hips, and did some sort of leg raise to a pull-up.
TR=5 1/3. closing 400m in 65 seconds.

Splits (min&sec)
RD1 400 1.22, 1.51(includes transition time from track to inside and back out)
RD2 400 1.19, 2.22
RD3 400 1.16, 2.29
RD4 400 1.17, 2.35
RD5 400 1.20, 3.02
RD6 400 1.05

30/f/115

5 rounds + 400m run+ 6 CTB L-pulls

post: made up split jerks

95-105-110-115-115-115-115

got scared at 120 mental block and at globo gym and cannot drop weights

for post #305 TT: 22:03

Week 2(?) of SS.

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU (minus pull-ups) 3x12.

As Rx: 5 rnds + 400m run.

Cool-down: hamstrings stretching; foam roll.

Outside road course w/patches of ice; 28F (wind chill 21F). Not feeling well today made this a little more challenging.

CFWU X 3
as rx'd
5 rounds + 400m

Front Squat
205 x 3
215 x 2
225 x 1
205 x 2

My knees are having issues we have to get figured out. Maybe it's just being soft today

35/6'1/205

Rx
Dan-5
Pete-4 plus run
both m/32/185

5 rounds in 19:46
50# cheaters on the pullup machine.
8.6 mph on the treadmill

what the hell is a kipping L-pullup?

4 rounds with my wife in the lead the whole time!
88 flights of stairs up then down AFTER yesterdays WOD getting ready for SSC slowed me way down.
This is the most excited and energized I have ever felt about working out.
Double-Triple thanks for the motivation.

4 rounds

M/39/150

Janet f/49 3 rounds + 400
L-pull-ups done however possible.

Scott m/48 4 rounds + 400 + 6 L-pull-ups
L-pull-ups sucked basically raised to an L and did as many as possible, sometimes only 1 or 2.

TD 4

Back Squat 5-5-5-5-5 reps

95lbs, 115lbs, 135lbs, 115lbs, 115lbs

M/31yr/6'/215

...was dying from yesterday... I did 1 mile run, 100 shoulder press (95lbs), 100 push ups,200 sit ups, 300 squats, 1 mile run with a 20lb vest on, but I gutted it out today with 7 rnds !!! But I AM HURTING !!!!!!!!!!! Sua Sponte

39M/5'11"/194#

4 rounds

15 L pullups,
15 hip extensions,
400m row

#301 Lee
You must not have noticed mine today... they were textbook!! Oh, nevermind. You have already made fun of me for those!! KUDOS on the intensity level today! Thanks!!

400m
15LPUs
15GMs w/65lbs

4 rounds + 12LPUs

Run 5K. 27:17

Will do this after work tomorrow.

36/m/5'8"/190
4 rounds
+400m and 5 L-Pull-ups

I wasn't able to work out today...when I woke up in the morning I had some pain in my lower back.. I could barely walk...I feel really sad... waiting for Thursday WOD

Warmed up by shoveling my coach's driveway... hmmm...

35 DU's Sub for Run.
4 rounds finished 20:05

Nearly all L-Pullups were singles.

sub good mornings with the bar for hip extensions

3 sets even

4 rounds
and an extra 400m

5 rounds

4 rds + 10 L-PUs

subs:
35 squats, 10 burpees for run
10 L-pulls instead of 15

Im new! I weigh 250 and 74" tall. I will be leaning up in the new year so everyone lookout and watch my times and #'s rise to the top.
By the way I did 4 rounds today for WOD. The 400m was killer!

5 rounds just about exactly. needed a few extra sec's to finish the extensions.

first time doing L PU's. This WOD was a big PITA at my gym since the treadmills, PU bar and extension rig are literally at opposite corners of the gym. They couldn't be further apart. ; )

later,
b
m/32/5"8-1/2"/182

m/39/5'4"/143

4 rounds in 19:50

45/76"/191

had to be creative - crowded gym

subbed 30 DU's for 400m runs
subbed reg PU's for L-PU's (tendonitis still acting up)

5 rounds + 8 DU's

lots of waiting - this total should be better

6 rounds at 10 Lpulls followed immediately by the CFE run WOD.

m/24/69"/74kg

As many rounds as you can in 20 min:
15 Chin Ups
15 Hanging Knees-to-ears
15 Hip Extensions
Run 400m

3 rounds

Did CFB WOD of 7 rounds of 3 front squat

205 lb was best

5Rds
+400m
as rxed

skated tonight; felt better; need another couple weeks to get back to about 70% or so; can't get much beyond that w/o skating 2-3x a week.

Male, 23, 5'6, 175 lbs

5 Rounds

as Rx'd

WOD 12-17-08

Laura: 5 rounds
Eric: 5 rounds
Mark: 5 rounds

as rx'd with treadmill

4 rounds + 400 + 11 L pullups

L's were a bit "soft" but not brutal...

4 rounds

1st round subbed 75# Good Mornings so I wouldn't have to run up stairs and across the gym. Quickly decided the travel was worth it. Next 3 rounds -Hip Extensions

L-Pull-ups were all singles after the first set of 2 :/ Need to clean those up a lot.

Runs on treadmill. The 10k proved to be good for one thing at least - the 400s felt like suck cake for the first time ever. MIRACLE!

It was like deadlifting 200# a few times before a WOD with 95# lifts. It was so easy compared.

Running all over the gym up and down stairs and across the floor was a pain in the rear.

Still injured.

Max reps in 20 minutes of:
225 lb Back Squat

Reps: 60

Ha,

I was wondering how long it would take for the faces to be blurred or for the pic to go bye bye.

m/26/5'4"/151

AMRAP in 20 min
40 Double Unders
15 Hip Extensions
15 L Pullups
Total: 4 rounds + 23 Double Unders

Figured I'd sub double unders for the run to get some more practice. I think I managed to string 9 together at one point, so they're slowly coming.

5 rounds as rx'd

4 rounds as Rx'd and a 400m run. Finished out that 5th round afterwards.

Those L-sit Pull Ups...just another thing to work on. Add it to the list...

Also really need to work on the flexibility for them so i can keep those legs parallel to the ground rather than angled down

cfwu then 4 rounds
couldnt do L-pullups, so kept my knees tucked to my chest on the pullups

Is it just my imagination or have we not done weighted squats in forever. Also Ive been doing CF since 8/17 and Ive never seen over head squats in a WOD before! Hope they come soon

Male, 23, 5'6, 175 lbs

5 Rounds as Rx'd

4 rounds

M/175/30/5'11"

4 rounds

f/37

approx. 3.5 rounds
mofified:
10 reps of unassisted PU's
15 reps back extensions using stablilty ball - feet anchored

3 rounds and 400m run and 8 pullups into 4th round. can't do L pulls, did dead hangs BECAUSE I STILL CAN'T KIP EITHER.

4 rounds plus 15 pull-ups.

Are you sure that's Ft. Benning? Granted it's been awhile for me, but, the only flat part I remember is the floor of the barracks. And when did the grooming SOP for the Rangers change?

"Rangers Lead the Way!"

2nd/75th Charlie Company

4 rounds + run + 8 L pull ups.

L pull ups need work.
Had to sub - .5 mile stationary bike on level 10 for run due to injury.

5rds + 150m

m/20/185

as rxd but subbed 3/4 mile bike for running

4 rounds + bike section in 20 min

L pullups are killer

30/m/196

4 rounds

my L pull-ups were horrible.

M/46/260

4 rounds
Pull ups subbed for L pulls not there yet but working on it. Love the new pic, God bless the blurry face men.

As Rx'd

Score: 4 rounds

M/34/5'10"/198

Ran on "dreadmill," as it is wicked here in WI.

Four (4) full rounds and finished 1/4 mile and L-pull ups of fifth round.

#352, Jason

if you're 2/75 then you should that they are in fact RRD, and no, that's mos def NOT benning. they're based in benning, that's all.

Four rounds with preacher curl assist on the bottom of the L pullups.

This was alright for me. Just about any run type WOD, I'm immediately jacked in my head.

4 rounds + 300m.

I ran for the first 4 rounds. As I started to head back outside, retreat started so I ran back in and jumped on the rower.

I'm pretty sure my L-pullups was more like a 7 or 8 oclock pullup.

Otherwise...that felt good.

Aloha,

Jordan

RLTW! CLASS 10-92

M/25/6'1/175

WOD: subbed K to E for L-PU

5 rounds

Tried some L-PU and they were very difficult. I could get into the L position, but then had no pulling power. Definitely something I need to devote some time to.

Grooming standards changed about four years ago. Some grow more, some grow less. Oh, and their probably on a training exercise somewhere as there are no weapons in sight.

Warmed up with stretches, squats ghd sit ups and hand stands. Practiced a few double unders and some push presses.

Then I doubled up on my WOD Trying to make up for missing Monday.

400 m run (sub with row)
15 L pull ups
15 Hip extensions with 25#

4 rounds 400 M and just reached the pull up bar when my watch went off!
PR for me. I had to change grips and take one L pull up at a time but I've never done that many strict PU's before. I can't say dead hang because I started from a standing position, then as I pulled up, I got into my L sit and continue in my L up then back down controlled to the floor and repeat. OUCH!
Finished off with split jerks,
Only got to 75# today. My arms were tired only had 20 min in between WOD's ran out of time. :-(

M/31/5'7/178
As rx'd
4 rds plus 400m

33/F/128

400 run
12 tuck pullups
12 hip extensions

3 rounds, plus 400 m run, 6 pull ups..completed the rest of the round in another 55 seconds...

CFWU2

4 Rounds + about 200m
L's turned to knees up on rounds 3 & 4.

I rather dislike L's...

24/m/183

sub leg raises to L-pullup

3 rounds + 400m + 10 PUs

Mike F:

as rx'd

3 rounds + .20mi

Carrie H:

sub 2x JPUs

4 rounds + .05mi

Brian C:

sub mix of leg raises to LPUs and LPU negatives

2 rounds + 400m + 15 HXs + 8 PUs

had to do supermans on stacked plates and run in the snow...which sucked.

4rds + some laps in my garage a couple of L-pullups and supermans

5 rounds plus run

32/180/m

subbed 30 double unders for sprints (ran 5k and 3 400m sprints yesterday) and good-mornings for hip extensions.

WOD:
30 DU
15 L-PUs
15 good-mornings

as many rounds as possible in 20 minutes: 4 + DUs and 8 L-PUs (finished 5th rounds for fun)

M 36 5'7" 180

3 RNDS + 400M + 4 PU

400M run
15 tuck PU
15 hip ext

RLTW! CLASS 10-92

Comment #363 - Posted by: ew

Nice. Class 06-03 here. 89 days of Ranger school for me. Day 0 Recycle!

So only a handful of people posted 6+ rounds today. That makes me feel a tiny bit better about myself. Being a 5-rounder isn't so bad today!

M/44/6'3"/255

CFWU x 3 sans pull-ups and dips

WOD four rounds; sub'd leg raises and pull-ups for L's. Not strong enough yet for L pull-ups!

4 rounds, 24:08 otherwise as rx'ed except 12 L pull ups on the last set. Lots of station lag time.. got frustrating.. it's why I stretched it to 24:08.

4 rounds

subbed good mornings for the hip extensions

I have a new nemisis......

L PULLUPS SUCK.....

As rx'd 4 rounds plus 200 meters...

Hooah!

4 rounds + 400m in 21:00.
Did L-pullups till fail, then finished off to 15 with regular1-8,2-6,3-7,4-7.

as rxd......5rds...jb

As Rx'd:

5 rounds + 400m

4 rounds plus 400m run

Modified WOD:

400m run
15 knees-up pull-ups (not a full L)
15 Good Mornings

5 rounds + 200m

M/34/205/6'0"

3 Rounds, 400 M, 12 tucked pull-ups

4 rounds 23:15
used a band for L pull ups

23/m/166lbs/70"
as RXd
4 rounds, 400m and 12 L-pullups

4 rds+400m+9 pull-ups
Interesting WOD looking at all the subs/mods - for 20 mins/rds WOD I usually attempt as many unmodified as I can without stopping for more than a few seconds, then modify/sub; based sort of on sub 7 pulls+7 knees-to-elbows:
1st rd - 2xL-pulls; 1 tuck pull; 2 strict pull-ups; 7 pulls/7 KTE
2nd - 2 tuck pulls; 5 pulls/7 KTE
3rd - 3 tuck pulls; 4 pulls/7KTArmpits
4th - 2 tuck pulls; 5 pulls/7KTA

subbed 15 PUs & 15s hanging L for LPUs
subbed 30 switchfoots for hip extensions

4 (+ run, switchfoots & 10 PUs)

40/f/115
as RXd
3 rounds exactly

L pullups broken into sets of 5 or 3

found this WOD and wanted to give it a shot

400m
clean 135# 21x
pullups 21x
400m
db thrusters 45# ea. 15x
pullups 15x
400m
powerclean 135# 9x
pullups 9x

as rx'd
11:20

cold as hell out today, hard to breathe

3 Rounds

M/28/5'10"/165

5 rounds

subbed rowing 500m for running

F/46/5'8"/120

4-Rounds approx: 23min

Had to run from tred mill to pull up and run to Hip Extension...

22 / M / 5'9" / 125lb

First attempt at L-pull-ups. Couldn't even hold an L-sit, so I did h-pull-ups. I can't believe how much harder the pull-ups are while holding hip flexion.

2 rounds plus 400m

3 rounds plus 400 meters run.

6 rounds
and 300 meters

m/35/5'9"/185
5 rounds 19 min
only one complete round with L pullups/rest were like a seated position

Subbed run with 800m bike legs due to my run this morning.
Legs were half bent for most pull-ups, some work needed.
4 rnds completed.

4 rounds
400m
5 L-Pullups

I definitly need to work on the L-pullups

25/m/188

400 M run- (1:30 x 6 rounds)
15 pull-ups x 5 rounds (assisted 45-75 lbs)
15 Hip extension x 5 rounds (roman chair)

Spaced out and forgot to do the runs. 7.5 rds w/o. L PUs were awful.

Rangers lead the way!

30/ female/ 135 lb.

i did 4 rounds in 19:00. but, then i just did a fifth round for "fun"
# 280 called his pullups greater than less than, that's what most of mine were too.
they're hard to do.

subbed run for 15 95# overhead squat
subbed L pull ups for tucks
subbbed hip ext for 95# straight leg deadlift

2+ rounds

6 rounds and feeling good...Denver,CO

4 Rounds:
Run 400 meters
12 sitting pullups
12 hip extensions

m/19/165

5 rounds + 400m & 15 L-PUs

Great workout!

WOD as rx'd for Pack

4 rounds

Felt Strong during this workout. 5 hr energy shot worked for me.

4 rounds

33/m/164

4 rounds plus run and 5 pull ups of round 5

sub knees up for L

M/24/158/5'7"

4 rounds
Subbed 800m bike for 400m run (ankle injury)
15 hammer-grip L-pullup - first round unbroken, the rest very broken. The "L"/form was pretty weak at the end, I'm not gonna lie
15 hip extensions with two benches (feet under one)

Not excellent, but still hard

This is actually a question about yesterday's Split Jerk WOD. If you don't have an O-bar that you can drop to the ground isn't it much harder to do your max-load? I find that I'm only jerking as much as I feel comfortable that I can safely lower back down to my shoulders and then put back on the rack. I wish I could just drop the weight from high up because I just can't lower that much weight to my shoulders. Any thoughts?

26yom 200 6'2

Ran four miles in 34 minutes

7 rounds of 15 pull ups and fifteen hip x in 20min.

#412

You need bumper plates as well.

4.5rnds

Subbed supermans for hip ext.

We transfer across a gym floor from the treadmill area-yeah kinda gay-we crank the mill up to speed run .22, jump off sprint across the gym floor into globo gym (scream "GET THE FK OUT MY WAY"), jump on the pull-up apparatus on the cable crossover setup, knock out the L-pullups, get down and do the supermans. Yeah, Excellent Adventure! Wish you all the best from COB Specher Iraq.

Mensa sends-

Late post for tomorrow, everyone Okay?

31/m/190

as rx'd

4 rounds

5 rounds solid for me.. pull ups were looking pretty broken and sloppy towards the end

Crap I've been checking this evening wondering. "When is the wod gonna post!" Then I just realized, tomorrow should be a rest day. DUH!

#419
still, there's almost always some content posted,
cats sleeping with dogs, total anarchy.

I've been wondering about tomorrows WOD too...realized a few hours ago it was a rest day but still wondering if everyone's ok down at CFHQ. Maybe they're just having an awesome night and aren't gonna interrupt it to tell us to not work out tomorrow. :)

Did not have the chance to do today's workout :(. I will do it first thing tomorrow . Started the day with chest (since I had not done it in a while).

Maxed at 42.5 lb dumbbell incline press
30 lb dumbbell flies with drop set and press
Skin the cat (attempts)

AT 10:30 pm- gym closed
Alternative : Ran hills 10x for about 3.5 miles +
100 squats at the end

I wonder what what tomorrow's WOD is?

Re late post for rest day:
perhaps there is a little late night WOD going on ;)

RXed

5 rounds

Kledia: I'm going to go out on a limb here are go with a rest day... ;)

may be i will be a surprise WOD so you think it is a rest day and when you come again you find out a fran or lynda tataaaa :p (jk)
seriuosly , is everything ok there ??

4 rounds, as rx'd. L-PUs a tad flaccid towards the end...

22.m.135.65"

as rx'd
3 rds + 400m +1 L-pull-up
*finished out the set to try and teach myself a lesson

Subbed
400m Run with 400m Row
and
15 L-pullups with 5 L-pullups
15 Hip-extensions with 10 Hip-extensions (thought the rx was 10).

5 rounds, 12s to go.

Everyone is ok. Just waiting on some technical issues to get resolved. The post has been ready for a while. Just have to wait to get some fixin's under the hood.

Ok, never known it this late before, even if it is a rest day!

Hope everything is ok over there.

3 complete rounds: 5/15 pullups were half L Pullups. Completed 4th 400m.

m/24/5'6"/160
400 meters
15 l pull-ups (right on a tree)
subbed 15 standing forward hip bends w 2x25lb. dumbbells.

5 rounds + 200 m

Warm up x 3:
Samson stretch
10 O/H squat
10 situp
10 pushup

1/4 mile at 8mph x 3
15 L-pullups x 2
15 good mornings w/45# x 2

Took 17 minutes. L-pulls were very ugly. Mostly assisted and/or negative. Legs rarely at 90 degrees.

What is the point of this picture? They are Ranger Regiment, not CAG or SAS or something. You don't need to blur out their faces.

4 rounds the running was very taxing on me today. think still bent from that 10k.

4 rounds + 400m run & 5 pull-ups
Lots of the pull-ups closer to J than L

M-190-5'10''

6 Rounds

34/M/190/6'

Not too much sleep

6 rounds

As rx'd: 5 rounds + 400m

7 rd's as RX'd

28/M/165/5'11''

Hi,
I am appealing for some badly needed advice and help. My lower back is in an endless cycle of pain and agony. Everytime I give it a break, it flares up again. It happens usually with heavy deadlifts. What should I do?

Funny thing is when do deadlifts as part of the site wod at manageable loads of 1135/lb, 155lb, 185 lb,225 lb or even at 275lb, my back is able to take it, but it's on max-rep days when I go low reps and attempt heavy loads, the problem flares up again.

One cant help with a bit of rounded back with heavy loads. My 1 max rep load used to be 352lb, now I cant even get close or the fear of a relapse just puts me off.

Many have check my deadlift posture, setup and lift as correct. But when it gets heavy, the sameproblem comes nack. Anyone with power lifting background care to help with some advice?

Coach B, Coach G...?

m/31/5'9"/167

3 rds even

Wind chill below 0 with snow and ice on the ground. No running for me today.
Stairmaster at highest level for 1 1/2 minutes
Jump pullups with knees up x 15(man I still hate pullups)
Theraball hip extensions x 15
4 rounds pulus 2 sets of 10 hanging leg raises

21.5 minutes to complete 5 rounds

I subbed 21 hip extensions instead of 15 ... for the extra work, yes, that's the ticket.

4 rounds in 19.23, plus one 400m run in 1.50. Frigging great way to begin a day. Paul

i noticed that the picture now has the faces blocked out. i suspected that they were not rangers and this pretty much verifies my suspicion.

4 rds

5 rounds

37/6'2"/198

Rounds: 5 as rx'd

Allison, I had the same problem. Getting from each station was half the battle.

For real whats the deal with blotting out the faces rangers

35/M/170

5 rnds as Rx'd

30/m/5'10"/215

as rx'd
2 rounds + 400m

As I stated much earlier, if you do not know why the faces of these RANGERS are blurred out, then you have no clue as to what the 75th Ranger Regiment does for YOU in the GLobal War on Terrorism. They are in fact RANGERS, do YOU really need to know anything else? If you still feel that you need to know more about the gentlemen in this picture, then volunteer and stop trying to voice your .02 cents about things which you do not know.

RLTW

Having no access to anything yesterday but a pull-up bar and a punching bag, I did the following:

100 combos of Jab-Cross-kick on the bag. 50 each side.

G. I. Jane on the pull-up bar. (100 burpee / pull-ups).

Managed this outside in cold and wet Tennessee. Time was not very impressive: 29:04.

M/32/6'2"/190

4 rounds 19:00

sub'd regular pullups

Good call on obscuring the faces. If you don't think the bad guys go looking for freebies like that, think again.

M/31/5'5"/122

5 sets

Complete as many rounds in twenty minutes as you can of:
Run 400 meters (treadmill incline set at 9.0)
15 L-Pull-ups
15 Hip Extensions

M/31/6'3"/200

5 + 400m.

L ups turned into regular pullups one every round after the first. Those are freakin' tough.

Why post a picture if you're going to blur out the faces? What's the point? Pretty silly IMO

cfwu 3x10

spectrum
4 rounds in 21

nothing against the Rangers, just the picture in particular. Sometimes they put a picture up that has faces blanked out but I havent seen one with all of them blanked. If there has been then I digress this picture has equally stupid pictures out there.

If OPSEC, and I've had some experience with it, is so paramount you have to blank all the faces, maybe its better not to place the picture anyway. That is my frame of reference for feeling the picture is stupid and any like it equally. I like to see all your pretty smiling faces dangit.

m/43/74kg
5 rounds as rx´d

3 rounds in ~18

I wish the treadmills accelerated faster!

M/46/160

Modified as follows:
-Run 400 meters (Treadmill @ 1.0 deg)
-5 Tuck Sit Pull-ups + 7 Dead Hang Pull-ups
-12 Hip Extensions

5 Rounds in 20:20

They must have watched "The Ring" since last night

5 rounds + 400m run + 11 back extensions

run was done on treadmall at 1.o grade

been awhile since i did a mainsite wod this kicked my butt.

4 round

15 min amrap
50 double unders
10 pullups on 70# assist
10 hip ext
10 sit ups

4 rds + 25du

practiced ohs max weight 60#
did bear

subbed Kipping pull up
No GHD so did 30 sit ups

3 rounds in 20:50

5 rounds as Rx'd

3 rounds + 400m

as rx'd

5 rounds + 400m + 3 L pull ups

25/m/5'11"/175
as rx'd
3 rounds + 400m + 10 L-sit PU

I borrowed that image to post on my blog in a tribute to the 75th Ranger Regiment, and a day later received the following email from the 75th Ranger Regiment Public Affairs officer:

"Sir
I have a huge favor to ask. The photo that you have on the front page of
your blog is one that does not represent the men of the 75th Ranger
Regiment as they truly are. The men in this photo are out of uniform and
have relaxed grooming standards. I would truly appreciate it if you would
pull that photo down and send me an email address where I can send you
other photos that better represent the Regiment and the men who have chosen
to serve.
We appreciate the support you show our military especially our Rangers.
RLTW! "

Of course I'll be complying with a new image courtesy of this officer.

33/M/210

4 Rounds + 250 M Row

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

L-Pull-up with band (sitting on it)

3 rounds + 400m + 7 L-Pull-ups

Two of us were doing this wod, both needing the same equipment, so I went second. By the time I was finishing the gym was closing, staff were putting off the lights on me again. They are just so happy at their work and it shows by the way they bark at you to leave the gym NOW. It just encourages us to do another set.

Good Fun

5 strong rounds + .16 mile.

400's ran at 11mph on TM.

WOD as rx'd,
5 rounds +400m run + 10 L pull-ups.
finished 6 rounds in 20.48.
abs are killin me now ,the day.

22/M/165

Subbed 50lb assisted pull-ups

4 rounds

Today was my second day in the Vibram Fivefingers, so my calves and feet are freaking out.

23/M/69"/165

as RX'd
4 rounds + 400m

(finished 5 full rounds for the hell of it in 23:59)
UGH!

M/27/185

As Rx'd

4 rounds, 400m, 15 L pushups (finished the back extensions for the heck of it)

Wu-5 minutes of jump rope
3 rounds+ 400M and 3 pu's

5 Rounds. unable to do L - chin - ups with any degree of efficiency. Subbed leg raises off the chin - up bar. Any pointers on how to develope the L - Chins?

subbed good mornings for hip extensions
4 rounds + 400 m + 8 L pull-ups

4 rounds + 400m

m/5'11/30/179

M/31/5'10"/188
4 rounds & 400m

3xCFWU 3/5/5 Pl-ups/dips-R elbow flared up again

Subbed to learn how to do hip extensions
.5 mile run to gym, CFWU, 5 L-pull-ups, 5 hip extensions x2
short row (~:02)
.5 mile run back to office

Yea rest day tomorrow, probably lots of stretching and TKD forms

29/m/64kg

5 full rounds as rx'd.

22/M/165

6 Rounds + 400m

As RX'd

M/49/185

As Rx'd 6 rounds with 30 seconds to spare.

M/33/6'0/196

as rx'd

4 rounds even

3 rounds plus 400 m plus 15 L sits. All L sits broken into sets of 5, 4 ,3 or 2.

29 yom, 185 lbs

5 rounds + 400m and 5 L pullups

runs were on the treadmill, good mornings with bar subbed for hip extensions

3 rounds plus 400m. made sure to keep legs locked in all l-sits. otherwise i could have added another round.

M/44/5'8"/167

As RXd (especially the L Pullups)

5 Rds + 100 yds

5 rounds plus 200m

subbed 45lb good mornings for hip extensions

M/48/151/1-1-06

Run 400M
15 Tuck-PU
15 Hip Ext

4 Rounds + 200M

M/32/5'4"/148lbs
AS rx'd
5 full rounds
L pullups not the prettiest.
Halfway through each round it got real hard to keep the legs straight. Ended up having to bend at my knees.

Day for subs. 80 jump rope plus 20 squats for 400s
7 L pullups for 15
10 burpees for hip extensions

gave up after 4 rounds and 15 minutes. Yuck.

5 rounds

also jumprope for 15 mins and ran a mile before

m/31/230/69"

Worked on muscle ups and ran 2 miles + 20 minutes on the eliptical while waiting for a treadmill.

3 rnds + 400m

4 rounds exactly

L-pullups were hard.

23M/5'10"/170
15 Regular Pull-ups
15 Elevated Sittups
400m
6 rounds
20:50

Warmup 2 rounds of
10 squats
10 situps
10 pushups
5 mins on treadmill @ 3.5 mph

3 rounds as rx'd of WOD

sub'd 200 skips for run because of weather, everything else as rx'd

AMRAP in 20 min:

200skips
15 L-Pull ups
15 Hip Extensions

5 rds + 5 L-Pulls ups

36/6'/188

5rds+13 pull-ups rx'd

4rounds + 400m

sub'd 50 box jumps for run
4 rounds + 12 box jumps

-Substituted 400m with 1:30 shuttle runs, inside (too icy outside to run)
-Pull-ups were chin-ups, with Tuck-sit instead of L-sit, 10 instead of 15
-Hip extensions as rx'd
Total: 4 rounds (as is normally the case, struggling with the upper body aspect of CF WOD... The woes of having been a cyclist and a basketball player for too long, with little in the way of training upper body...)

35/M/6'2/190lbs

It's two days after anyone will most likely even see this but what the heck...I noticed mfgilbert's post and I've got to add that a pic with some faces obscurred is one in which the retired and the dead don't mind being identified. It's not the US and patriotic that are the concern. It's some SOB sitting in a hut with an internet connection checking to see if anybody has been stupid enough to let a harmless friend post a "hooah" pic so that the SOB can hit "print screen", sit on a daily route and make a bad day. If you go "out on the town" you tend to be a little cautious. Some without that experience would call it paranoia.

m/30/6'0"/205

5 rounds as Rx'd

m/30/6'0"/205

as Rx'd: 5 rounds

5 rounds

12 pull ups knees up , could not extend my legs

running on treadmill
L-chin ups

3 rounds+400m+8 chin ups

5 rounds + 400m + 7 pull-ups

4 rounds plus 200m using a treadmill.

Appreciate the dedicated service and sacrifice of the gentlemen in the picture and all that serve this county.

A clear picture of their faces is just not important--their motivation still stands out.

Rangers lead the way

just 3 rounds, many doubles and singles on the L-pulls

5rds + 400m run & 2 L-pullups

M/31/5'9"/165

5 rounds + 400m + 3 pullups.

Pretty shoddy L-pullups. Mine didn't look like the video.

My Kids needed to get some fresh air so I did the 400m runs with their sled tied to me. What a fun workout it turned out to be. The only problem was is that my kids were asking me to go over more bumps and I was dead tired but you godda do what you godda do.

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

Warm Up: Greg A's Warm Up 10 reps per exercise.

WOD: 4 Rounds even

400 meter run: Subbed 400 meter rows. Averaged around 1:40 500 meter pace.

L-Pull Ups: I have the toughest time getting to full extension at the bottom. It feels like my shoulders will break if I go to full extension but if I go really slow I can get it there. Broke sets into 8 and 7 for each round.

Hip Extensions: Used 25lb plate, all sets unbroken.

Cooldown: Worked on Handstands and Muscle ups

Have Fun, Train Hard,

Billy
Olympic Crossfit

four rounds and 200m

M/30/6'/215

Subbed Supermans for Back Extensions
Scaled to 10 reps of each

5 rounds plus some run

3 + 120 meters

3 rounds + 120 meters

M/29/6'3/175lbs

Subbed Supermans for Back Extensions
Scaled to 10 reps of each

5 rounds plus some run

Age 53/BW 245#
subbed 500 meter row for runs and dive bomber pushups super setted with leg lifts for L pullups, at least hip extensions were as required 3 rounds + 270 meter row in 20, finished off round 4 @ 24:43

4 rounds + 400 meters + 7 L-pullups

my L-pullups were not great though. had a difficult time keeping my legs straight out, so I did most of the pullups with my legs in a "chair" position.

M/35/170
4 ROUNDS + 400METERS
L PULLS NEED SOME WORK

run 400m
10 L-pullups
15 hip extensions

completed 3 full rounds
4th round run 400m and 7 L-pullups

20 min

Rangers lead the way Hooah!

As rx'd 5 rounds 2 pull ups.

C-
sub'd 400M row for runs (too snowy)
4 rounds + 190M row

m35/168/5'8"

modified the workout to 400m run, 15 80lb rows, then 15 80 lb curls followed by 15 dips. 5 rounds in 20 minutes. Had to get creative in the "Globo Gym"

CFWU 10x1

2 rounds + run and LPU

Still struggling from the TBC Xmas party last nite (running on 4 hrs sleep).

As rx'd, 4 rounds plus 400m; all runs between 10 and 11.5mph; L pullups were a bit rugged, but not terrible; that's what slowed me down. Hoping for 5 rounds next time.

36 184 5'08

4 2/3 rounds in just over 20 min. subbed 115lb. deadlift for hip extentions. did a few extra deadlifts and pull-ups extra due to bad form.

CHK: 4 rounds as rxed
KS: 1.5 laps, 15 pullups 30 lbs assisted, 15 pushups

4 rnds + 400m
20:45
ran on treadmill

as rx'd

4 rounds complete

5rounds in 20:58

As rx'd 3 rounds; tried to get an extra 400m run in, but didn't finish it until 20:23.

Oops! Forgot to add that I sub'd good mornings with 65lbs for hip extensions due to availability

did this one at station 4 . early in the morning and it kicked my buttt, I subed a revolving stairmaster for the treadmill. It was alot harder. It took me 11:41
Tito
or kirk rangel
196lbs 29yrs

as rx'd
4 rounds

M/36/145

@ 11's - as rx'd, runs on TM, big fat 4" pull-up bar, 4 rounds + run + pull-up's

done thursday (12/18/08)

26/f/5'2/132#

breakfast: run 5 miles = 37 minutes

cfwu

WOD: as rx'd
total = 4 rounds

bleah. hate L pull-ups. still need lotsa improvement on em. i'd be kiddin myself, but i'd like to think the reason they were so slow wuz cuz of the nite before...

Wednesday nite ("ladies' nite) at Valley CrossFit:
warm-up;
5 rounds of: 1 minute of high-knee jumprope alternated w/5 tuck jumps

WOD: "Chelsea" as rx'd
made it thru all 30 minutes. tough on the fat bar.

good times

m/29/73/183
As rx'd using treadmill
(Had to go between cardio and weight room)
3 rounds

Mark
3 rounds of 500m row, 15 L pull ups, 15 hip extensions +10 pull ups. Completed the fourth round at 21:28

Theresa
3 rounds of 500 row, 15 pull ups, 15 hip extensions. + 250m on the fourth round

BW 170

As rx'd - 5 rds and 400m

6 rounds in 20'03"

Done 12/18/08 in Arcada, Ca.

57/M/195 3rounds + 300m subbed 500m row

48/F/125 3 rounds + 500m subbed 500m row

nice workout
felt great

1.3
Used a treadmill

4 rounds

4 rounds, 1/2 Pull-ups wide with 16 and 22lbs assist

I'll be headed to Fort Benning for Basic July 29th. I've herd that it's an All Male Basic Training. Any specific advice for surviving at this particular base?

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

4 rounds + 250 meters

Blurring the pictures was a little overboard...

400 M on TM 11.5, 11.0, 11.0, 10.0, 10.0
15 kip pul-up
15 hip ext

4 rounds + 400 M and 14 pull-ups

Age 36
BW 152#

As rx'd:

5 Rounds

4 rounds + 200m
wu=run about 4 miles with Sara

4rounds-Not RX'd did l pullups, pullups, and jumping pullups to complete.

Did 4 rounds.

subbed strict chest to ground pushups for pullups and rowing 500m for running 400m

32/m/6'2"/205

Did this on 12/22.

Not exactly as rx'd, 4 rounds in about 20 minutes.

The logistics of this WOD did not turn out very well. First off, I forgot my watch, so I planned on using the treadmill as my timer. But when I came back for my second round, someone turned the treadmill off. Then, I could not do L-pullups, only N-pullups, since the only pullup bar I could use did not have enough room to fully extend my legs. Third, no GHD, so I used the 45 deg apparatus.

Phil 4:13

As RX'D 4 rounds + 200 meters

m/36/6'4"/97kg

5 rounds

stopped with 1:03 left on the clock

34yom.170.6'

5 rounds (over 20:00)

31yof.125.5'6"

5 rounds (over 20:00)

as rex'd

5 rounds + 100 meter

L pull ups were better then before.

still not capable to do much of them unbroken

4 rounds + 400 m

CFWU
4 rounds + 400 meters.
M/47/185#/72"

6 rounds.

L Pull ups on a tree were not great - shrubs in the way.
Back extentions were straight legged, overhead rock lifts.
200m was 38 seconds sprinting out (for the first time when fresh) and then returning.

4 rounds even

L-pullups = ouch!

Complete as many rounds in 20 mins as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

m/33/193/88kg

Sub PU & HEX for 135lb DL's. 10 reps each set.
some clown took over my DL rack, so had to move and re-rack at round4, cost me a good minute.

6 rounds 20:21

4 rnds

20/m/6'2"/195 lbs

Subbed 300m row for run

4 rounds.

m/40/6'0"/190

5 rounds in 20:59

12/27

3 rds. Sub'd back ext. with 10lbs extended

used C2 row 500m for run.

23/M/81kg
Did pull-ups with underhand grip(chins).
And did 50 hip extensions but 45 degrees.
Running after the extension was hard.
2 round + 400m and 11 pulls

23/M/81kg
Did pull-ups with underhand grip(chins).
And did 50 hip extensions but 45 degrees.
Running after the extension was hard.
2 round + 400m and 11 pulls

4 + 1 400m (+20 sec). Subbed supermans for HEs.

m/35/5'9/175

CFWU - 3. Reg except no back ext 2nd & 3rd sets. Pushups instead of pullups 2nd set. Superman. Burgener.
4 rounds + 4 1/2 laps around track. L pullups really tough. Generally 5,3,3,3,1.

Rx'd
5rds + 200m
First run in a while with five fingers on pavement.

Meyer- 3 rounds +10 pulls- sucked 21:23 to finish 4
Stocker 4 rounds- no time walked laps-mod pull ups
G- 3 rounds + lap 22:14 to finish 4

44/m/165

sub KB SW (70 lb) for hip ext.

4 round + 400m + 4 L-PU

5:00 jump rope
cfwu x 1
wod
.26 mi runs on treadmill
l-pullups broken 11/4 or 10/5

4 rds in 22:00

Jennie: 27 F 165# 5'9"
Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups (jumping)
15 Hip Extensions
Completed 3 rounds plus 400 plus 15 L-pulls-ups

m/24/74"/205#

6 rounds at rx

subbed tuck pull ups all else as rx'd
4 rds plus 9 tuck pulls

35m178

5

M/31/6'/178

5 rounds in 19'48"

pullups on rings.. form wasn't that great...