OOO NOOO! wa wWWHA mm gonna feel this one for a month, sweeeet

Well...on the bright side... at least we wont have to move between equipment.

what glute ham su again????? My brain will gonna explote >=(

THANK GOODNESS! No push-ups pull-ups or squats.

I've got this. :D

Should be fine as long as I don't drop my car keys and have to bend over and pick em up for the rest of the week. Go lil evil!

HAPPY AUSTRALIA DAY all you Aussies !!!!

Hope it is enjoyable with some Zone friendly snags, lamingtons, pavlova and beer!

I thought my abs were sore last week, this should completely destroy them.

ha, that doesn't look fun. Luckily I'll be hitting the affiliate WOD tomorrow... yikes.

Grab the Kool Aid and GET SOME!

Wow, this sounds about as enjoyable as bashing my head into a wall for an extended period of time... Let's do it!

Hey is anyone having trouble viewing the videos? I get sound but no video.

Ya get sum! im pumped!

yuck... I won't use the GHD at my gym (it wobbles AND doesn't adjust small enough for me). I might do Michael instead...

Andy, pretty typical performance,

Just kidding :>) Nice catch and correction on the turn, way to engage brain, then open mouth...

Lysa, my lady, says hello.

Your skill as an instructor shows immediately, not your first time in front of students, I hope I do half as well...

Have Fun, Train Hard,

Billy

I have some shoe questions. I've heard DC shoes are used for crossfitting. Is that true? and if so what kinds are good for it? If not what shoes are good? Any answers would be greatly appreciated.

Thank you

this should be tough, see how the abs are feeling after barbara.

I know Bingo will talk about this soon but if you have never done a GHD sit-up, this is not the time to do "as r'xd"

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

Please look at the video and then heed Coaches advice...

Have Fun, Train Hard,

Billy

i'm thinking double up with the hspu/l-sit pull ups. We shall see! I just need something to lighten up my mood i know that! Thank God (and Coach) for Crossfit. No matter what's going down in life, these workouts and the community involved always make me smile. :)

Last week in January and last week for "pre-answers". Hope they've been helpful.

Alright, so I guess Coach is gonna keep posting GHD sit-ups until I finally give in and say go ahead Newbies, knock yerself out!

NOT!

Dude, come on. 150 GHD sit-ups? Let's make a deal, OK? If you promise to watch the video on how to do these in the "Exercises and Demos" section I'll say it's OK to do 10 GHD sit-ups per round. However, when you can't get out of bed on Tuesday, and you are standing at a 90 degree angle over the loo, Don't say I didn't warn you!

"As rx'd" is 30 GHD sit-ups, then 25 back extensions, rinse and repeat for a total of five rounds of this couplet, for time. That means as fast as you can go. This WOD originally surfaced after Coach admitted out loud that there was an imbalance between our collective abs and back extensors. A pox on the cretin who pointed this out to our fearless leader!

Seriously, if you have never done GHD sit-ups don't start with them in this WOD. Add them to your CF warm-up (in the FAQ) and build up (check out the Greg Amundsen version). I'm not kidding; there are all kinds of stories about grapefruit-sized cojones resulting from too many GHD sit-ups too fast.

For all of the experienced Cf'ers check the "Compare to" for some really impressive times. My money is on OPT and Speal.

3-2-1...Go!

So glad I didn't do GHDs on Sunday.

Hope the Moss Park cert went as well as the last one! Did the RSM say if/when he was planning another?

AAAAHHHH!
SailorErin!
in8girl!
FitMom!
s'more!
EricG!
sondrabythesea!
E'erbody!!
Lookit,lookit!!!My CFT went up by 75lbs. Holy smokes, I was so proud o' myself today..
10/25/08 01/25/09
BS (135) 160
SP (70) 90
DL (145) 175
total
(350) 425

In the old days I woulda celebrated with an ice cream cone. Today I shopped at Sports Authority and bought new workout clothes. LOL

Big thanks to Doug @ CF Manassas- you da man and didn't blink an eye at my Jersey potty mouth. Will do barbara tomorrow(monday) and git back in the saddle witchas by resting tuesday.

FitMom - stealin' one a yer tags- Giddy Up!!

I'm gonna try my hand at this with a hip extension ILO back extension. I feel safer with my back doing fast hip ext.

Bingo, "a pox on the cretin" you continually crack me up :>)

Have Fun, Train Hard,

Billy

A question for the masses:

I've been Crossfitting for six months, rarely missing any days. Started the Zone about 2 months ago and stay pretty close with one cheat day a week.I've made some great gains in performance and lost 13 lbs since starting. Over the last few weeks my performance in the weightlifting WODs has plateaued and slid back in some cases. Metcon WODs are continuing to improve but I'm not happy with the totals and lifting movements overall. Is it diet, i.e. more fat needed, or rest, or something I'm not considering? Any and all suggestions will be greatly appreciated.

#23 ferb44

Now I'm no expert. But I found the same thing I was starting to feel lack lustre when I was zoning so added more fat and it helped. Since on the zone you've basically trained your body to run off fat so adding more is adding more fuel. From my understanding. So try and modify your fat blocks and see.

On that note anyone tried the gomad. from yesterdays comments someone was talking about SS and bulking up. I'm thinking I need to do the same a crank up lifts any advice?

as rx'd

12:09

PR by 6:30

this is going to be rough.

lot of 5 rounders lately...

Aloha,

Jordan

#25

Wow Rookie, very nice PR there! Way to get that business done!

also great to see Matt and Steve in the video. Going to pick your brain tomorrow Matt

Allison, in8girl, strong lil pony, the amazing fitmom, Gina i hope you girls are doing great BIG HUGS all the crossfit ladies i salude you all...
Herm , Eric Gohl, Rookie, Pedro Barrera, the enciclopedy man Bingo, COS, and all hi guys BIG HUGS TOO..

Ok i got the idea TRAIN THE CORE AND TRAIN IT HARD ok i'll take some aspirins after the wod...my brothers and sisters i hope everyone have a great day tomorrow hit this wod harder as you can and reemember that your friend s'more gives you all his best wishes and bad english for all

Last day of training let's give everything!! 3-2-1 GOOO

Are you kidding me, my abs are still fried from last week!! Oh well, going on vacation in a week, guess I can rest then!

Rookie comment 25, what took you so long to post.... nice PR by the way, 6:30 better, wholly crap...

Ferb44 comment 23, not feelin' it on the lifts, is it a zone thing?...

Ferb, can I call you ferb, Robb Wolf

( who is robb wolf?, http://robbwolf.com/?page_id=2 )

recommends double fat, meaning, for example, 17 blocks of protien, 17 blocks of carbs and 34 blocks of fat, for crossfitters as a first try. See where that takes you. Having said that, what is your body fat percentage, perhaps I should have asked that first...

Have Fun, Train hard,

Billy

sailor Erin that will be so fun as an hangover...haha!! Let's train

37/m/173/66ins.

5rounds

1)4:08 pull-up on rings
2)5:23 pull-up on rings
3)6:02
4)6:09
5)5:01

#14 Matt D

I think you've just heard that people use shoes with flat soles, like skate shoes or Converse all stars, etc. the flat thin sole is more stable and natural for the foot. When squatting heavy, for ex, a think squishy running shoe with a high heel may feel strange for some people. also, the high heel doesn't promote ankle flexibility.

later,
b
m/32/5'8-1/2"/174

nooooooooo

#17
I second that! You guys are my saving grace and the people I can count on. No matter what is going on, we come together and push through the rough bits here. We can talk, we give advice, we listen and we learn. The past few days have been entirely difficult for me...many tears, a lot of changes and self-talk. I am changing my life...one day at a time, one workout at a time, one moment....each one an opportunity.

Thank you for helping me stand tall against the high the waves that crash over me.

Luv, Jen

Day 60 of the 100 day burpee challenge!

::puke::

starting crossfit endurance WODs on my new mercier galaxy steel this week. Any input on starting bike endurance WODs in addition to the main site WOD?

Andy, I just watched the entire video on from the Journal, outstanding...

Anyone thinking about going to a level two cert, take a look at Andy's performance. If you don't have a subscription to the journal yet.... you are doing crossfit at half speed, if you don't have a subscription to the journal and you don't zone/paleo, you are crossfitting at 1/4 speed...

Anyway, very good critique on the pregnant lady, all great points. Loved the BUD's "what number are we on" Jedi mind trick, tee hee hee...

Have Fun, Train Hard,

Billy

Hey, Ryan Ford from the Golden cert here. Just wanted to drop in and say the level one cert was fantastic and the CF staff did a great job! I was impressed by the detail and knowledge behind everything. Thanks!

hello all i'm new to crossfit and i was curious...does everyone just do this workout and call it a day or what are some other things people do after a workout like this

hello all i'm new to crossfit been doing the workouts for past week or so and was wondering do people usually just do this workout and thats it for the day or what are somethings to do after a workout like this

Thanks brian p. Could these flat sole shoes be used for running? Not long distance but 400 or 800 meter runs?

Thanks again

#23 ferb44 - roger that on the doubling your fat blocks. Walnuts are great, as they have the highest amount of omega-3s in them vs. the other nuts. Also, are you taking fish oil as a supplement? If not, look into it. Like Billy wrote, www.robbwolf.com

Looks like ab mat SUs and good mornings for me tomorrow in the garage gym......

hi Jennifer we are here to support each other we all have good and bad days and when a bad day happen be sure that this s'more will cheers you up...big hugs and my best wishes

Sorry for my bad english

m/26/5'6/165

03:03
03:13
03:21
03:16
03:03

Great Workout!!

m/27/5'7"/188

Happy Birthday to me! I couldn't have asked for a better present than gh situps.

I'm approaching my 3rd month of crossfit and my 3rd week on the zone. I've lost about 10 lbs over the 3 months, I can lift more, run faster, and go longer. The real gift for my birthday is that I now live a much healthier lifestyle and I actually look forward to working out everyday.

Thanks Coach.

HAPPY BIRTHDAY Ty big hugs bro i hope you have an exelent birthday...train hard bro and today harder 3-2-1 GO

Decisions, decisions......I just finished off our last 3 day cycle on the 22nd with this WOD. I do like the idea of smoking my core again, but I don't know if I'm ready for it again yet!! If you haven't done this one yet, enjoy! I looked pretty funny stumbling out of the gym trying to stabilize my body with a completely smoked core after this one :)

Have fun!

Barbara:
03:36
03:38
04:27
04:37
04:32
Barbara is dirty!! feel dizzy but lots of fun

And for tomorrow i think a´m gonna need some aspirines for my shdsu related head hache!!!!

Saludos desde Ecuador from another bad english man

I'm relatively new, but someone care to explain why GHD sit ups are so hard? I've never used a Glute ham developer before so really have no idea what they would feel like(my gym doesn't have one). It seems sort of hard to believe that a variation of the sit up can be such a brutal exercise...

#36 Jennifer

I hear ya girl! You put it into words in ways i could not. What ever is going down in your life know that we're all here to support you whether it be for a work out or an event in your life. As far as i'm concerned, it's family up in here!

#41 bmp21

Usually after a work out i lay down, or kneel with my head down, and contemplate crying or passing out. But in all seriousness (even that is semi-serious), for most of us yes i believe this is our work out for the day, just as it says. However you are to feel free to have it be supplemented with or by any activity/sport of your choice. I know there are some brazilian jujitsu people in here, runners, bikers, climbers, etc. And for some Crossfit is our workout and sport all wrapped up in one nice little package. But in short, the answer is yes if you can handle more activity in your life without overtraining, by all means hit that up. Hope that helps!

so it seems to me like almost everyone on here is on the Zone or Paleo...i am not on a diet but i do try and eat right whenever possible, that being said do you guys really think it could be hurting my performance that much? its not that im not open to the diets, it just seems so annoying to me to measure everything, and so on. I eat lots of lean protein, fruits, veggies, one protein shake after the workout and a fish oil supplement during the day, what do you guys think?

Be careful of this WOD, people. This is shark infested water.

In general, we like to say "CrossFit will mess you up." Smoke you like cheap crack, If CrossFit were easy, it would be yo momma, etc etc.

This WOD is different. It's dangerous, it will damage you. Go ahead and bounce your HSPUs off your head on concrete -- that's not so bad. Do dive rolls from the rooftop; with enough forward momentum (and no concealed rebar or stakes in the ground), you'll be fine.

This WOD is worse than all those. Scale it to 1/5, or just find another WOD, and very lightly experiment with the GHD situps on the side.

If you're anything like me --- someone who does dive rolls off rooftops and will try bouncing his head off the concrete for HSPU --- this warning and all the others will only spin this WOD like catnip to you. You were warned. But you'll only make the mistake once, I hope.

At our affiliate, we keep the card with this WOD written on it locked away, and we're waiting for the day someone we really despise arrives. We'll all stand around watching as we videotape.

If you're a bureaucrat or a socialist, none of this applies to you. Have at it. Go as hard as you can. Pain is just weakness leaving the body. You only get results if you push past the pain. In fact, real democrats scale this WOD up. If you wear a Che Guevara t-shirt, you can probably knock out ten rounds of this one.

I'm gonna try my hand at this with a hip extension ILO back extension. I feel safer with my back doing fast hip ext.

#52 Todd

i'm not a nutritionist, but i'm doing the same thing and still progressing nicely. i mean, it would obviously be better to zone or paleo, but crossfitting and eating 'healthy' is better than not crofitting and eating 'healthy'

#27 Ty

Happy Birthday man! Congrats on working so hard and pursuing a stronger, faster, and overall better you! Keep up with the great results, great attitude, and hard work!

Happy Australia Day to Rookie and all the other Aussie Cross-fitters ... and to the rest of you who dream of one day being lucky enough to live in my country - Happy Australia Day to you too! ;-)

Hey Eric G ...

Good to see you back out amongst it! Be careful with this one ...!

Herm and Eric ... if you're still hurting, perhaps consider something else? Remember my post a couple of days ago about fatigued spinal extensors being the precipitator of facet joint injuries?

Whether you're extending spine or hips (as Herm is planning) as your main focus, you'll still be activating all the posterior chain muscles pretty darn hard. You want to take care doing that for a little while ... at least until there's no residual facet joint pain (ie it doesn't hurt AT ALL to do that roll/tuck exercise I mentioned the other day).

#56 TonyTheChiro

Perhaps i shall call you my guardian angel? Haha, but for real i appreciate the looking out because i didn't even think twice to be honest. I'm not used to being an injured guy! I've been feeling soooo much better, but there was some small lingering pain and tightness earlier today. I'll be sure to heed your advice/warning on this one and make sure my back is 100% before hitting this really hard. If not, I'll just pace it out rather than bust out Speedy Gonzalez style. Thanks again!!!

I want to Thank BOZ, TOD and the rest of the instructers who taught the Crossfit Level 1 cert. at the CSP. It was one of the best classes I ever took. To top it off I got my first Muscle up. Thanks for the great class and I hope to do another one in the near future. Thanks guys!

Brad C.

Eric Gohl i hope you can recovery fast my friend be very carefull with the injuries...love you bro big hugs

from http://norcalcfqualifier.blogspot.com/
---------------------------
Registration is Now Open!

The title of the post pretty much says it all: Registration for the CF NorCal Regional Qualifier is now open!

To register, you'll need to use the Google Checkout button at the upper right-hand side of the blog.

You'll receive an email confirmation once your order has been placed, as well as a shipping confirmation email once we charge your credit card or debit card. We won't be physically shipping you anything, but this email will serve as confirmation of your registration.

The registration fee is $75 through the end of February. Beginning March 1, the fee will increase to $100. So get in while the getting's good!

(And in case you're wondering, you will be getting a t-shirt.)

If you have any questions about registration, contact us at NorCalCFRegionals@gmail.com.

Let the NorCal Games begin!
-----------------------------
I'm already registered, and I know my good friend Stavros from Diablo is too. Who else is in?

As rx'd

2:58
2:58
2:44
3:01
3:38

M/6'/201/27yrs

No GHD or back extension here in Kauai...just a sandbag.

5 rounds:

30 60# unanchored sandbag situps
25 60# shouldered sandbag good mornings

17:56

Unanchored sandbag situps were tough; the last two rounds the bag was definitely sitting more on my stomach than my chest.

Cleaned the sandbag to one shoulder for each of the rounds of good mornings....interesting doing them with the weight so unevenly balanced. Lots of oblique work in this one.

Another tough part of the WOD was simply getting the bag into position for the situps.

Hey Herm,

I registered today for the NorCal qualifier. I workout at Crossfit Santa Clara.

No Problem.

I've got a question pertaining to the GHD situps. I've only been doing them as Rx'd for the past 3/4 times in the wod. But every time I do them I've got a HUGE pounding headache after and usually feel pretty nauseous. I drink plenty of water all the time so I'm certain that dehydration is not the problem. Could it have to do something with my breathing technique? I usually inhale on the way down and exhale on the way up.

Anyone have any suggestions? Thanks for the help!

Scaled to four rounds, 20 GH sit-ups (using Swiss ball and feet on bench), 15 Good Mornings (17kg).

Time: 13'45".

First, third and fourth rounds were all around 3'45"; second round was 2'30". No idea what happened there!

F/33/63kg

Question:
My gym does not have a GHD contraption, or anything that looks similar. What can I use to start working on this move? Is there any (safe) substitute?

Also, I saw a couple of posts refer to an ILO. What's that?

Thanks!
Becca

Over the Counter
14:44

"It seems sort of hard to believe that a variation of the sit up can be such a brutal exercise..." TOM #50

Check out the video in the exercises and demos section on this one, Tom. It should give you a pretty darn good idea of why the GHD sit-ups are such killers. Please take the advice of our CF vets and DO NOT do this as rx'ed with it being your first time doing GHDs. I couldn't even get out of bed the next morning after my first WOD with GHD sit-ups! They are not like any "ab" exercise you have ever done.

wow, that will teach me for doing GHDs on Barbara..

the day after followed by another 150 GHDs....

When I say GHDs for me, I mean on the smith machine.

8:30 for today.

I didn't think it could be this hard holding my own body weight straight up and down.. ha ha

Just to follow on from the crossfit total..

Has anybody found that their squat strength has gone down/stayed the same for the past couple of months?

I've been following the WODs pretty strict for the past few months, but it seems like we don't really go that heavy on squats, and as such my performance has been decreasing (that or I'm over training, going to deload this week). Everythign else has been going up though, especially my deadlifts.

Only other thing that has been going down is my bench press, but I'm not that worried about that :)

greg - I haven't seen an improvement in my squat for about 6 months so in the same boat. not too worried as my chicken legs probably can't take the extra weight anyway. not too sure what the answer is though. I asked dave castro and he commented - why do you want to squat and heavier than 120kg? I didn't have an answer

Happy Australia Day Aussies. God bless everybody

I am going to go against the grain and do these without ever doing them before

I'll see you in hospital

any other Sydney CF people suffering through Fitness First who want to meet a friendly face, send me a mail. Maybe we can hook up for a session or two

Over the counter:
12:04

#73 Rookie, Presumably if I can squat heavier then it makes things like pistols, thrusters, jumps, cleans easier, and hence an increase in performance.

Strength is one of the CF fitness goals, provided it doesn't adversely affect the other 9 domains then I don't see how increasing it can be a bad thing.

yet to do the WOD, will in a couple of hours, but have to say, girl in the pink, colorado state patrol, please come to australia!!

ok, stalk to you later!

m/43/74kg
Burgener + Cl&J WU
WOD as rx´d:
15:11
iron-cross + handstand training

#74 Nick,

You cant say you weren't warned....

If you are looking for some other Sydney Crossfitters, check out Cross Fit FX in Kograh -www.crossfitfx.com.

Happy Australia Day.

M/32/155/5´10"

As rx´d. Time:12.46

Hey anyone have any suggestions on how to do ghd situps correctly with a ghd bench i have an 45 degree back ext machine and have tried different things to do the ghd but it just doesn't feel like iam doing it corectly

greg - I am all for it don't get me wrong. just haven't been able to do it as yet. would love a heavier squat as it is a weak point for me. it seems like the only place I haven't been able to get stronger in.

Nick - I would advise against it - your body is going to hate you for days if you are not prepared. be smart maybe do a few ghds each round

Hi, i have been crossfit training for about 10 weeks, and i have some questions about diet. I read a lot of messages talking about the Zone Diet, and was wondering if anyone could explain it, or direct me to a web site?
thanks,
Koz

M 68"/165/40

16:46

Made first two rounds with GHDs; horizontal situps thereafter.

corect in my ask for help it is to early in the morning Hey anyone have any suggestions on how to do ghd situps correctly without a ghd bench i have an 45 degree back ext machine and have tried different things to do the ghd but it just doesn't feel like iam doing it corectly

M/20/5'8/185

Non-Rx (subbed 30 GHDs for 50 situps, subbed back extensions for 16kg(35lb) dumbbell swings)

16:02

8:22

23/m/180
12:30 as rx'd

m/40/5'6"/142

abmat with feet together for ghd
supermans for back extensions
12:15

11:14

This is a repost from yesterday. I guess when I post it earlier in the day, more people might read it.

Can someone recommend a good nutritionist in the NYC area? Some one who has knowledge on the requirements of a strength athlete. You could also send me an email offline.

Thanks

m/35/160 as Rx'd 14:25, very sleepy and had a headache afterward. I'll blame that on poor eating this weekend. Abs just recovered from Mr. Joshua.

13 minutes, 19 seconds

I have observed a recurring theme of questions about shoulder problems. So here is a youtube video I made quickly several nights ago to help treat/prevent them. I apologize for it being so dark. I'll re do it during the daytime when I can. I believe it is still helpful.

http://www.youtube.com/watch?v=GEWQAzHjbCs

As RX'D 11:20

Happy Monday!

as Rx'd
12:32

23/m/6'0/190-ish

rx'd 9:28

26/5'9"/135

Had to modify everything due to equipment, so feel kind of lame, but

8:52 with 10kg weighted abmat sit-ups (unanchored) and RDL's with two 15# dumbbells.

Ooops - and I meant 5kg weighted sit-ups...

9:32

m/5'3"/160/29

So, I understand if coach sees comments on the board and decides that we need more core exercises, but I didn't know he could read our text messages too!!! My buddy and I (the one person I do crossfit with who lives in another town so we compare, compete, and support via the phone)said yesterday after having the situps slow us down on Barbara, that we needed to do more core on the side, I guess ghd for the 3rd time in about a week ought to do it!!!! Ha!

as rxd on smith machine (felt like my nuts were going to pop between my thighs while doing back ext I wish the gym had a real ghd/ext machine. I've still got a stomach ache!)

15:25

Mark - as rx'd: 12:56 (23" slower than previous)

Theresa - as rx'd: 12:42 (57" slower than previously yet with much greater ROM for GHSU :)

As Rx'd

17:25

First time doing full hyperextension on GHSUs. Felt like something was trying to escape through my lower abs...

Aftet the past two rotations, I don't think anyone can complain about the lack of ab work...

#94 Chason

Thank you for posting the shoulder rehab/warm up video. I am going to incorporate those movements into my program.

# 20

Yes girl you go giddy up lil pony! We're all here to support you. That's awesome.
And-

#36

Jennifer
I hear ya. I've bled, puked, and peed my pants, but still can't get enough. Can't wait to get to the gym this morning to rid myself of more emotion.
Not sure about all the sit ups yet. I'm wanting more definition as I live at the beach. Have a little hernia just above my belly button. It's holding o.k. but don't want to bust it open .
I'm thinking Bingo!

40/m/176cm/72kg

on swiss ball, feet fixed under couch loaded with kettlebells

13:03

5 rounds as Rx'd

10:19

5 rounds for time of: 30 GHD Sit Ups, 25 Back Extensions.

George M/40/5'8"/157
As Rx'd: 14:05

Julia F/44/5'2"/151
Scaled to 3 rounds: 14:02

150 5'7.5" 33 yom

as rx'd- 14:05
built ghd two days ago so other than some practice reps over last few days this is a new exercise for me-

M/41/5'11"/190

un-anchored sit-ups
supermans, feet anchored under barbell

10:15

R--did "Little Barbara"--090125

Non-standard
Basement workout prior to TDY Travel:
Mod'd to squishy physio-ball mated to my workbench

5 x 30 and 5 x 25

12:50

Just curious, what is rx'd for the GHD? Do you have to touch the ground with your hand and then come up and touch your toes???

M/29/5'9/194

Did Lynne today since I just did this WOD four days ago. I hope my knee is back to 100% after tomorrow's rest day so that I can get back on track with the main site.

5 rounds for max reps:
Bodyweight bench (@195)
Pull-ups

14/12
11/12
10/9
7/9
6/8

All pull-ups were dead hang since the bar I had to use today will definitely NOT support kipping. I finished things off with two rounds of today's WOD, just to give the core a little smoking going into the rest day.

M/31/6'3"/205

21:18

Scaled the sit-ups to "just below parallel" on the GHD. My flexibility stinks on that, but getting better today.

Just finished this workout with my Gr7 class. I'm having them do a version on the CrossFit warm-up everyday, followed by a low-organized game and a WOD. I gave them 3 rounds of today's wod (situps and good mornings) with the fastest time being 3:35. These kids are freaks!

I did 5 rounds at 6:55 with situps and good mornings (dowel)

#21 Herm

That's what we're going to have most of our members do: the hip extensions over the back extensions. And it's not b/c we want to stray from the formula; it's because many of our members are very new to CF and we don't want them banging out back extensions for time.

Matter of fact - and help me out here CF community - back extensions are NOT meant to be executed at a fast pace, correct? The movement is supposed to be a bit more deliberate...and slower.

That's why when I see a WOD with back extensions for time, it's hard for me to wrap my mind around it. Granted, I'm disciplined enough now to do it right and not sacrifice form/safety; however, the CrossFitter in me wants to go faster, faster, faster!

Anyone else facing a similar predicament...thoughts?

#68 Becca

Set up a bench parallel to the good ol smith machine bar, sit on the bench with your toes hooked under the bar. The perfect ghetto GHD machine and the only valuable use for a smith!

24m/6'/175

13:15

"That's why when I see a WOD with back extensions for time, it's hard for me to wrap my mind around it. Granted, I'm disciplined enough now to do it right and not sacrifice form/safety; however, the CrossFitter in me wants to go faster, faster, faster!"

Comment #116 - Posted by: Brian--CrossFit Ramstein

It's all about the safety of my back. I am the same way as you are regarding the timed mentality; if I do back extensions and heaven forbid Hip and back extensions in a timed WOD, they slow down the WOD and they revert back to hip extensions when I get tired regardless of which one I do. And here's a little nugget to consider: when you disect hip versus back extensions, which one looks like more power output? Think in terms of "force x distance".

I leave the back and H&B extensions for warm-ups. Hip extensions are great for timed WODs.

M/19/161 lbs

14:30 As Rx'D

Good Morning everyone!

First off, thank you so much for the support - I am grateful to have so many people supporting me. If any of you are in Toronto do contact me and we can get together - it will be a pleasure to meet you!

I do not have a GHD machine (that and a concept 2 rower are on my list of rewards for myself) so I substituted atomic situps and used an ab mat for the back extensions.

Time: 7:57

I totally miss the GHD! I have used one at a crossfit gym and I love it!

Second - NUTRITION ANSWERED!

I have written extensively on nutrition (even a children's cookbook!) and have a few suggestions for anyone zoning who has plateaued:

(1) Try increasing your fat blocks (remember, fat is energy, energy is power). I carry olive oil everywhere I go so I always have a good fat and lots of power! Try increasing to 5X fat at each meal, depending on where you are at now.

(2) Look at your carbohydrate choices - ideally, 90% come from leafy greens. Root veggies are okay post-wod (carrots, sweet potatoes, not yams, beets, parsnips, peas), otherwise stick to the green things: spinach (tons of magnesium and low ph so will not erode muscle tissue), kale, collard greens, brocolli (more calcium than milk!), green beans, lettuce, beet greens, dandelion greens. Fruit is sugar....limit your intake....juice is a no-no.

(3) Add fish oil. My favorite brand is Nutra Sea. It has a lemon flavor. Liquid is better than pills because it is absorbed readily. 1 teaspoon in the morning, 1 before bed....I pour it on everything (note: fish oil does not count as a fat block!). Fish oil is an omega-3 fatty acid that increases the permeability of the cell. That means that things can pass in and out more easily. If fat is your fuel, stored inside the cell, it needs to come out of the cell into the bloodstream to be used as fuel. So, the more permeable the cell membrane is (i.e. the easier it is for the fat to get into the bloodstream and used for fuel), the more efficient your fuel source will be. Simply put, you can access more fuel faster. And, if fat is fuel and fuel is power, than easy access means more power!

(4) If plateau persists, try decreasing your carb blocks by 1 and increasing your fat blocks by 1. (ex. If you are on 4 blocks, then eat 4 protein, 3 carb and 5 fat. If you are have increased your fat blocks already and currently eating 4 protein, 4 carb and 9 fat, then eat 4 protein, 3 carb and 10 fat).

(5) You can also try upping your total blocks...as your body increases lean muscle tissue and receives good fuel, your metabolism increases and you burn more fuel. Also, you need more protein to maintain your lean muscle tissue, so your protein needs may also increase. If you your strength is down, the problem is likely too little protein and fat - FAT IS WONDERFUL! EAT IT...LOTS OF IT!

(6) What are you eating post-wod? Your body needs food IMMEDIATELY after doing an intense wod. This will require some experimentation. I prefer whey protein because my stomach does not respond well to solid food immediately (previous illness have left me with digestive complications....very sever). My favorite post-wod is 1 scoop (14g) whey (unflavored, no additives....splenda is sugar - avoid it) and baby food carrots and 1 tablespoon fish oil. I just shake and drink. Veggies are far superior to fruit post-wod. The post-wod meal is important because that is where most of the repair takes place.

(7) What are you eating before bed? Your body does a great deal of repairing during sleep (all the blood is in your stomach because you are not moving and thus, the organs and digestion are at their peak). A slow-digesting protein is good (steak, dry-pressed cottage cheese) and lots of fibrous veggies (spinach is my favorite) and FAT!!!!

(8) Avoid low-fat: If fat has been removed, it has been processed. "Processed" foods are not food - eat it in the same form you pick it, dig it up, shoot it, etc.

FINALLY - A great book on the politics of food and a primitive guide to food is Michael Pollan's "In Defense of Food." It is an easy read, will give you so much information on the food industry and change the way you feed your body and fuel your workouts. I have dedicated my life to food and I know my stuff.

EAT FOOD - not something manufactured to look that way.

S'MORE - thank you for your love and hugs - I am sending one your way (where do you live?).

Have a great day everyone!

Luv Jen

m/26/185
rx'd 13:13

f/38/138
rx'd 12:30

To everyone at the Toronto cert this past weekend, trainers and fellow participants alike, thanks so much for making it a phenomenal time! I learned a lot, tweaked/improved a lot, and had a ton of fun in a crazy mix of fantastic people. Wish I had taken the time to get this done this a long time ago.

m/39/67"/183#

No GHD, used flat bench and Smith rack

5 rounds for time: 00:14:08
30 GHD sit ups
25 back extensions

m/31/5'9"/169

did sit-ups on back extension machine in the gym, so its not a GH sit-up but I tried to get as close as I could to one.

9:06

30/m/5'10"/210

Did situps with feet anchored on a decline bench.

12:15

M/47/6'/184

7:30

34/m/200

13:25 as RxD

I had to modify and screwed this one up a little bit. I thought it was 30:20 so I did 30 unanchored sit ups and 20 supermans to sub.

5:53

Comment #124 correction

m/39/67"/183#

No GHD, used flat bench and Smith rack. Sit ups slightly below parallel.

5 rounds for time: 00:14:08
30 GHD sit ups
25 back extensions

bw 165

ghsu on stability ball

6:48

as rx'ed
9:09

Thanks Eric G and s'more for the birthday wishes. Birthdays overseas are only so much fun but I made the most of today and had a good workout.

#121 Jennifer,

Thanks for all the great info. You answered questions I didn't even know I had.

At local gym, Warhorse.
GHD on steepest incline of adjustable bench.
BE on 45degree BE bench

10:46

Gots a ??? for some folks maybe I might get a good answer or recommendation on this. Not sure but I am an off and on type supplement user. While deployed I had a pretty good regiment of good healthy eating and gestation of protien shakes post WOD. I honsetly can say I didn't get much out of the protein shakes except subtracting $40 out of my check book every month. Slightly frustrating and definatly makes me wonder if it is really worth the purchase to attempt peak peformance I here assloads of good stuff about zoneing to which I have considered but havent jumped into yet (don't really know what Im waiting for).
So on to my question though there us a new up and comer wonder pill on the market from called "Stemulite". and from what I have read this has all the positive attributes to anobolic steroids with little to no cons. aside from the high dollar amount $60 per bottle does any one have any input on this new wonder pill and if it would be worth even trying?

subbed GHD's with decline sit-ups w/25 pound medicine ball and subbed back extensions with good mornings with 65 pounds across my shoulders.

5 rounds
12:23

1 mile run @ 7:24 That kind of sucks, but I'm working on it.

Then as for this WOD. I used the pull-down machine bench to stabilize my legs for the sit-ups, and I used an incline sit-up bench, backwards for my back extensions. Seemed to work alright.

~20 min

As rx'd.

14:52

Male / 30 / 190 / Ottawa, Canada.

7:44
Situps on incline
BE on incline

as Rx'd 12:30

m/28/5'11/168

rx 12:40

i'm from Ecuador Jennifer...be strong and if someday you feel weak breath and write us we are a family we are the CROSSFAMILY!!!!

By the way great nutritional info

45/M/6'/180

CROSSFIT TOTAL TODAY...

BACK SQUAT: 250 BUTT TO D-BALL
SHOULDER PRESS: 155 FLAT FOOTED, LEGS LOCKED
DEAD LIFT: 275 FROM FLOOR. DEADS GETTING BETTER!

TOTAL: 680 POUNDS

SAT AND SUN...DIRT BIKE RIDING OUT AT YUMA DUNES!!
GOT SAND?...WE WENT HARD! LIVED IT WILD!

GIVE ME SHELTER

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

14:40 First two rounds of sit ups on ghd then moved to floor for next three.

17:34

#112 chadwhall

for the most part yes. tap your finger on the ground then touch the pad at your feet. i suppose
some of the shorter folks may not be able to reach the floor but still reach back toward the floor. the great benefit of ghd sit ups is the stretch creating an extreme range of motion.

7:08

last time 7:29

Great video! I have been trying to teach my wife how to squat and she still can't do it. Is there any mechanical reasons why a human could not do this movement? She seems to always drop her knees towarsds her instep which causes her to lean forward and come up on her toes. She is in great health and has never had any knee, hip or ankle trouble. Any suggestions would be appreciated.

33/M/6’00/185

30 GHD Sit-Ups
25 GHD Back Extensions
5 rds

12:41 (pr)
All sit-ups w/ hand to floor.

* I did 10 extra GHD sit-ups in round 5.

Dan D.
www.CrossFitStickers.com

m/39/6'/229

anchored-abmat sits
incline extensions

10 minutes

M/35/180

2 rounds of decline situps-30 each
2 rounds of 70 pound good mornings-25 each

abs are done from yesterday!!!!

I have a real problem maintaining my lumbar curve on my squat what therapy or exercises can i do to fix this? it is like i physically cannot get me back to do it

F/39/5'7"/140

10 min on arc trainer to warm up
CFWU x 2 (w/o SU & BE)

12:50
(last time 15:46)

No GHD machine - did SUs off a swiss ball w/ feet ancored on ground.

23/m/185/6'4"

O my goodness... I am going to be feeling this for quite some time.

as rx'ed 22min

As rx'd 8:37

21/m/6'2"/176

I just did the CFT
SP-105
Squat-305
Deadlift-270
CFT-680

Yo I've been experimenting with different workout routines for the past few years and though I'm new to crossfit I've done some equally demanding workouts in the past.

I'm working my way into crossfit by not doing all of the workouts and scaling them down slightly. All of the WODs that I've done haven't felt overly strenuous on me but I keep getting really extreme delayed onset muscle sorenesses in my lats and triceps.

For example after after the WOD with the overhead lunges and burpees I felt totally fine, not sore at all. The next day I still wasn't sore and I was able to play basketball at full speed with no problems. Then the day after that, two days after the workout, my lats hurt so badly that I could barely more my arms. I didn't even work out my lats so I don't really understand this at all. Has anybody experienced anything like this or have any kind of advice for me?

Thanks a lot

10:11

F/42/5'6/126

As Rx'd.....14:34

m/23/165

Situps done on floor

8:09

CFWU- minus back extensions
11.55

m/29/6'1/190

ran 2 and a half miles 17:32

then did 7 mile beach workout

5 rounds

30 knees to elbows on rings
25 good mornings

12:56

Beginning of Week 3 and God I love this
m/20/6'1/205

As rx'd 10:24 - gotta love the core

So I get to the gym and can't remember which was 30 and which was 25, so I did 25 GHD situps and 30 back extensions.

I was wrong....oh well

11:39

M/53/180
On fire today.
As rxd: 7:39

WOD as rx'd

13:50 pr by 1:39
Still have room for improvement. Rested a bit between rounds.

9:21

I just started doing Crossfit. This is my 3rd week. Just started posting today. I did the WU and then 3 rounds of sit ups and back extensions. My time was 9:56.

As Rx'd

15:55

m/38/5'10"/170

WOD as rx'd

11:56

situp depth waned towards the end.

as rx'd
9:54

right shoulder feeling better! back to CFWU x3 tomorrow!

I'm gym-equipment challenged...had to make do with an inclined situp bench and a back extension machine (100#)...

Warmup: stretch, 3x15 pushups, 3x30 single-unders

WOD: reps as rx'd, mods as above

17:20

F 37

Dont have GHD machine. I sit on a big ball and touch the floor behind me while laying back - each sit-up!
9:28

1 mile run @ 6.0mph (~10min)

decline situps
back extensions

I only did a couple rounds (10min). Easing back in after a weekend off with little rest.

all these looks fabulous...!

Comment #53 - Posted by: Kirez at January 25, 2009 9:01 PM

People around me were wondering why I was laughing hysterically... The last paragraph of that post is AWESOME!!

To the staff and participants at Colorado's Level 1 Cert. this past weekend, Thank you for an incredible experience! This was my first time with Crossfit and it was Amazing. I enjoyed working with the trainers and met some great participants too! The workouts kicked my ass but felt great! I am excited to jump in and get going. Development of my Garage Gym starts TODAY, ordering equipment and designing the layout. I look forward to visiting many of the affiliated around town as well. Thank's again to everyone!

M/19/155/5"10
Subbed GHD situps for regular situps.
7:09

Heeded Bingo's (and everyone else's) advice and scaled down the GHD situps. I had been doing them on a smith machine and they felt fine, but I figured it would be wise to scale them down, as I went to a different gym that had a GHD machine.

I forgot to bring my notebook, and while I scaled the situps down to 20 per round, I accidentally scaled the back extensions UP to 30.

5 rounds
20 GHD sit-ups
30 GHD Back extensions
10:40

The GHD wasn't adjustable (not sure if thats common or not), and I'm only 5'9, so it felt slightly awkward. I actually felt as if I had a more full ROM using the smith machine set-up. Does anyone else experience a similar feeling?

11:38 as not quite as Rx'd

I had to rig a bench and hook my feet under some equipment. I had the bench raised high enough to get the full extension for the back extensions.

My lower back is feeling it big time. I had to do some major stretching after to feel almost normal again.

dont have a gh situp machine so i did declined sit-ups on a machine to get good extension...felt good 9:13

28/M/140

After reading all the things about rhabdo when new to GHD sit ups, I scaled to 15 per round since I had never done them before. Back extensions as Rx'd

8:32

33/F/5'10"/150

As Rx'd
Floor touch for each GHD sit-up
8:48 (PR by 1:40)

Help!
Im going to Washington DC for a week next month and I don't want to miss any WODs so can anybody please recommend a good crossfit gym in town?

heck yeah im excited!

woohoo!!

as rx'd:

14:38

First real sets on a GHD. Why is it so hard to find these nifty little machines?

m/37/76/200

14:30

Today completes third week of crossfit. Still feeling Mr. Joshua, so subbed anchored abmat situps for GHSU.
15:27
Thanks to Fitmom at Crossfit Persevere for her encouragement.

My second Crossfit workout-

19:37

14:07
Have to rig up a GH machine everytime these sit ups come around. Get a pretty good ROM but I'm anxious to try an actual GH machine and feel what i'm really missing.

I have the same problem as #66 to which no one has responded that I can see. I always come away nauseous and more often than not, have a headache for the remainder of the day. Is it just my body responding badly to the motion, or can I fix something? Thanks ahead to anyone that can help out

Week #10 with CrossFit. Since it is my birthday I thought it was a good time to start posting.

GHD situps round #1 and 5 of round #2. Dizzy... Remainder AbMat anchored.
GHD back extensions as rx'd.

14:57

I am very thankful for CrossFit and all the great information available online. Special thanks to my coach...Kimmie - you are simply the BEST! And Russ I really appreciate your patience and detailed explanations when I just don't get it!

F58/140'ish/5'2"(almost)

8 min

Ashley F24 girl i have the same problem but it seems that is normal the motion the position of the GH sit-ups gives you and horrible headache i said is normal because each and everyone in my brother's gym including my bro have a terrible headache

I just got a free physical assessment at the gym where I work out sometimes. Resting heartrate 64 bpm, blood pressure 122/84, 9.1% body fat. When the trainer asked me if I need any help designing workouts I told her to that I do Crossfit. She got real quiet at that point and things seemed a little awkward. I'm not sure why but I'm assuming its because she realized that there wasn't a whole lot she was going to be able to sell me after I have tapped into such a wealth of quality information for FREE.

m/38/175

13:10

#182 - check out the CrossFit affiliates listed on the Crossfit homepage (list on the right following the certification types/dates). There are several CrossFit gyms in the D.C. area. Good luck!

#121 Jennifer

Great post - thanks

M/275/6'3/28

13:57

5:50

M/29/184
14:37

Laid on the floor for about 5 minutes after this one. My back was done!!

M/32/170
Rx'd : 19m07s (first time doing GHD)

as rx'd: 14:24

:38 better than last time.

m/27/5'9"/172

I have a question for the seasoned cross fitters out there:

I just found out that I got invited to Phase I testing for the FBI's Special Agent program, in mid Feb 09. Crossfit has me well prepared already for the events - situps, 300 m sprint, push ups, 1.5 mile run, and pull ups.

So that only leaves me about 3 1/2 weeks to knock out the test (we bring verifed copies of the scorecard w/ us). I am now in a situation where I will be doing a specific test, so should I narrow my scope of training?

I figure my options are:

- I temporarily switch to a pushup, situp, pullup, run only regiment until after the 19th

- I simply continue to crossfit "as is" (acknowledging that xfit will give me a fair share of all the events in some form)

- some type of combo / 2 a days (pushup, su, pullup, run in the am; xfit in the pm)

I know specializing is against the overall philosophy of xfit...Any suggestions?

10:05

13.52

does it count as rx'd if you use the back ext/ ghd that has the foot rest down low? Instead of straight across your feet are down. I dunno, but it MUST be easier because I breezed through with 10:15 and only two stops on back ext. Easiest WOD for me so far...?

Modified to:

Five rounds for time of:
30 Yogaball sit-ups
25 Back extension

Time: 9:09 minutes

5k row - slooww 26:00. My abs were killing me when I leaned back from the tabata ghd situps 2days ago.

Had to demo the back extensions this morning - - underestimated the power of sore legs. I almost jumped right off.. Putting pressure on my quads hurts. Then after watching classes do it I'm really not looking forward to my turn at 430 :O.

:)

Had a great experience being recognized as a Crossfitter. Went to a local Anytime Gym here in Traverse City and the owner sees me doing kips. He was really enthusiastic and supportive and has even been to a cert in San Diego himself! It was great to go to a gym for the first time (I always WOD in my garage) and have the gym owner be so supportive and nice! Thanks Jim! They even had a board up in the office with the WOD and results from the 5 or so members who Crossfit. Maybe now I can get some coaching before my cert in WI.

Ok I am in my basement and trying to do GHD and back extensions on my ball and keep falling on my ass - does anyone have some suggestions?? I can't find anything parrallel to hook my feet under as i lifted my coffee table off the ground and proceeded to fall on my ass again. Is there a video of alternatives out there.

Did yesterday's WOD. Just getting back from TDY.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3:15/4:15/4~/5~/5:13

Dave

Did CFE today and some other basic stuff...

C2
1200m : 4:25
1200m : 4:17

Rest for about 5 mins.

Pushups(100), pullups(50), situps(120) & Squats(150)

Stretch then have a "zone" lunch....

Comment #121 - Posted by: Jennifer at January 26, 2009 6:19 AM

Wow, Jennifer, that's a GREAT synopsis! I have gathered most of that info, but you have done a great job of putting it together in a quick read! Thanks! :)

M/35/67/246

14:20

Sub'd incline sit-ups for GHD. Last 2 rounds were 20/15 reps.

CFE 2 x 1000m.

Good day today. Found the GH situps rough my core is rock solid now though.

Busted out a time of 6:96 with 3 min break in between sets. (not added in total time, obviously).

we love you Jennifer i hope read your posts every single day...big hugs girl

Bad english best wishes

Did regular situps, no GHD machine

11:22

CFT
BS: 195, PR (not below parallel and work to do with depth, but I got it)
SP: 80, (kept PP @ 85 and feel like I should be able to get at least 90, ahhh!)
DL: 225, (tied PR, could pull 230 or 235 but psyche myself out)
= 500

Well, all my late(r) nights caught up with me. Never was one to be able to stay up late and not pay for it, I need to be in bed early. Sore throat, swollen glands, headache. Yuck. Gotta get to bed early this week, I want to be hitting the gym hard!

Erin

32m/5'9/180 recovering from frozen shoulder and foot surgery

No GHD. Used Abmat and incline back extension

10:59

Hey In8girl are you a chiro??

GHD w/ swiss ball, feet hooked under bench, hands on the floor to touching my feet being one rep

8:58.56

Time to go play in the snow!

m/26/6'/169

18:40
felt it in my back more than anything

i said it before and i say it now in8girl I LOVE YOUR ENTUSIASM GREAT ATTITUDE BIG HUGS GIRL 3-2-1 GO!!!!

sub situps = 13:23

23/m/190

as rx'd
8:57

No WOD today. I have my wildland pack test tomorrow and I want to save my back a little.

Subbed 200 Double Unders 6:29

Just to put this one to bed. I know many people commented on it yesterday, but I just need to get it out of my system! Barbara is a hooker! A cheap, STD infested hooker! She stole my wallet and keys and left me stranded...

OK, in reality, she left me in pain, light headed, head ache and just when I thought my legs felt better - I had to go down stairs, and yeah, it almost got ugly. Closest I've ever been to pukie! My abs hurt today, and that's BEFORE GHD's... ugh! I wasn't looking forward to that workout (1st time with her) and now, I know I'll dread it the next time it comes up too!! And for the record, the guy running my box could hardly muster words, he just laughed as he looked at me!

Been following mainsite for the past 3 weeks and all I got was this lousy 6 pack!

m/31/165

no ghd, sub incline sit-ups

~7 min

Jennifer :
That was wonderful stuff-i love it and maybe i will do 4 , 7 and 8-.
won't be doing the main WODs for a while-hope not- , lack of sleep and eating disorders PLUSE -spread ankle injury- , gonna get back to the WODs ASAP
-EATING LIKE AN ANIMAL ,SLEEPING LIKE A BABY-

as rx'd

11m02s

very dizzy from going up/down/up/down

GOOD TIMES AS RX'D

Rx'd
14:05

Have not meet pukie yet, but almost did today had to keep stopping I could feel my lunch coming back up!! YUKK I still feel sick!!

Jennifer keep up the good work thanks for all the zone tips I'm a hard zoner and I get very sick of it at times.

As Rx'd

11:56 plus -23-25-

Oh forgot CONGRATS Strong Lil Pony keep up the hard work!!

Today was crash and burn monday. Ripped through my run, increasing base pace by 15sec/mile and tried to tackle "barbara." HA! That was a joke.

4:25
4:52
6:24.

Then I saw stars and Mr. Pukey came. Guess we will have to try that one again soon. Oh, and no G.I Jane like I thought. Wendesday is coming and I am ready! Today's wod will be included too. Great monday to all!

Comments #94 thanks for the shoulder video. I do the int ex rotation b4 every WOD and it seems to help w/ micro tear . Like the added p/t info

#182 Caroline
Crossfit DC http://web.mac.com/crossfitdc/iWeb/Site/Welcome.html

It's not too far from Dupont Circle. I'm pretty sure there's also one in Arlington and another by the Hill.

Hope that I am not repeating anybody here, but isn't the wmv in the exercises & demos page labeled "back extension" actually a video of a hip extension demo?

Did the "pack" version, with rolled-towel/abmat-ish situps subbed in because I did it at home, so there's nothing even resembling a GH setup. And did Good Mornings with a 10lb DB held to chest (I know, I know, I have to go get some heavier ones, but that's what I have today).

10 minutes total, including a quick peek back at the computer screen to double check instructions.

Added 15 minutes of vinyasa to it, to keep my neck properly screwed on.

I have a question - what are Good Mornings for, exactly? They feel good, but what are they doing? Not meant to be a skeptical question, I just want to ask those more knowledgeable than I. Thanks.

#201 Vikingblood81,
If you are already doing the crossfit warmup (pushups, sit-ups, back ext, dips, pullups) prior to your workout, I would recommend simply substituting a few more 3k runs to crossfit til your test. If youre not doing the crossfit warmup, you should be...

Todays WOD as rx'd 13:00

8:22

Anchored abmat situps, BE's on my home-made GHD. Avg HR 150, peak 166, rec 50.

Barbara yesterday
4:18/4:50/4:47/5:36/5:28

GHD Situps and Back Extensions today as rx'd
21:39 -
Did not speed through the back extensions and stopped putting arm back overhead part way through the fourth round of sit ups. Feeling the workouts pretty much all over but in a good way, except the headache which is getting better after 3 extra strength advil:)

47 / 175

as rx'd -- 13:29

as rx'd

TOTAL TIME: 9:53

round 1: 1:38
round 2: 1:46
round 3: 1:58
round 4: 2:12
round 5: 2:17

Abs were totally dead from "barbara" yesterday...

age 19 bw 170
14:14 as rx'd

did on seated calf raise machine so limited ROM but still sore none-the-less. thank jesus tomorrow is a rest day! my entire body is sore

8:57 Didn't touch floor on GHsu. Never could. I go as far as I can which is just past parallel.

M/36/5'11"/199#

anchored situps and back extensions on the best apparatus I could find in the FOB Falcon Gym.

12:13

then went straight into the CFE workout on an exercise bike due to a "tweaked" left hamstring.

5k at level 12 with 2 mins rest followed by another 5K

1. 8:46
2. 8:54

Felt pretty good, I just need to take it easy on the legs and remember I'm not as young as I used to be and I really need to warm up the legs before I start any real hard sprinting, like Ultimate Football on a Sunday morning.

30/m/5'11"/200

As Rx'd
14:42

I don't normally post very long posts but today I feel like I want to share something with the crossfit community. I started crossfiting in April of last year and have been into some sort of fitness since I was 14. I started posting my WOD times regularly on the main site on Aug.1 Today I decided to do the GHD as Greg A is doing them in the warm-up (As Rx'd). It really made a difference in my time. Before I would just do my GHDs past parallel and not reach back and touch the floor.

Anyway, what I'm trying to get at is that when I started doing Crossfit it was always intensity (time), consistency, mechanics for me. Which in turn made my times faster at the expense of mechanics. Not that I had terrible form or anything but I did cheat on my form, such as the GHDs. From now on it is going to be mechanics, consistency, intensity. Because some day I would like to compete in the games and I don't want a reality check when I get there and realize my form sucks and so do my times when I use proper form.

So I'm calling bulls*#t on all my times. Such as my 20:04 Mr. Joshua, sub 13 minute Angie, 3:04 Fran, anyway you get the point. From now on everything is a PR for me because I'm erasing all those times and everything is going to be as Rx'd (really this time.) So the other crossfiters I would look for when I posted my times and would compare myself to are going to have to be changed because I'm sure my times will suffer.

GHD SU BE
20 20
20 20
10 20
10 20
10 20
_________________
13:15

m/42/207/5'11"

11:23 (1:33, 1:58, 2:26, 2:58, 2:29)
1st time doing this one, had a hard time standing upright for about 15 minutes afterward

M/19/75kg/5'10

Had to do abmat situps as we dont have GHD machine
7:30 felt great nothing un broken but 4th round back extensions

day 2 of "recovery"- no WOD.

m/32/194

C/J 5 X 5
185
205
225
245 (1)
225

30 GHD SU'S
25 GHD BE

10:25

M/27/71"/165#
As Rx'd: 6:57

"GHD" on Med Ball 12:46

F/37/125
I work 3, 12 hr night shifts every weekend, so come Monday I play catch up! Today's wod: GHD situps only to about paralell, otherwise as rx'd: 9:20
CFT minus the squat (stuck @ home with sick kid & no rack- will squat tonight)
shoulder press: 90#- been stuck here for a while
D.L.: 235#- not a pr but that's all I had today!
Tonight... squat, tomorrow... Barbara

this is gonnae be tough,still sore all over from Barbara, hopin tae beat my pr, of 11.05
#121 jennifer,great info on the food
#s'more ,keep on,encouraging everyone.

i'm happy doing it Pedro Barrera bro you are amazing i can't understand how you can hit those great times on that freezing cold!! Big hugs bro

pre: OHS x 15 @ 135#
then
3 rd's as rx'd: 6:39

as rxd

13:25

#190 Fit Mom's Mom

Happy Birthday and welcome to the WOD comments!! I hope to see your posts continue! We don't bite, I promise :)

#207 julie parisien

Traverse City...as in Michigan?? I'm from Alpena, which is still a few hours East but...I still think that's pretty cool since I used to go there all the time! Either way, awesome story! I still envy anyone who gets to have those random Crossfit experiences.

m/35/218/5'11

11:49
*Subbed declined situps*

Before my workout, apparently one of the gym employees came up with a fitness test challenge & asked if I wanted to participate. 3rds of 1 mile run (treadmill), 50 pushups & 50 situps...although tomorrow should be a crossfit rest day, I couldn't resist the challenge.

6:47
Seeing as GHD machine was broke we did regular back extensions and unanchored sit ups with alternating arms which i thought doing unanchored would give a better workout but i think i was wrong...oh well trial and error...hopefully the GHD is functional soon

as rx'd...

14:44... could have gone lower on GHD... but it kills my back... need to watch vid's of it..

BUT... got 6:06 mile time... and PR of 375 DL... waaawhooo

12:20

HAPPY BIRTHDAY FITMOM'S MOM!!!...Welcome great to see you are posting big hugs...

11:25
Anchored sit-ups
Back ext

Ok, maybe I am just not looking at this demo video correctly but I can't see any difference between the "Bad" form and the "Good" form as shown in glute-ham-demo.wmv

What am I missing here? There is no audio on this video either so maybe that would help if there was somebody pointing out what to look at to see the difference between the two forms

female, age 25, 5'0", 120lbs

11:09

Reg sit ups since we don't have a GHD yet. We have managed to rig up a nice impromptu system for the back extensions though. Does any have any idea on how to fake a GHD for the sit ups?

#121 Jennifer,

GREAT post on nutriton. I cut and pasted your commeents to a word doc and posted it in my cubicle! Thanks for your expertise.

thanks momof3!
happy birthday fit mom's mom
cmh- good for you bro
s'more- love you man!
jennifer- thanks for excellent nutrition nugget

love you too strong lil pony you are amazing big hugs!!

Need some input from fellow crosfitters...been doing CF for 1.5 years, and doing more and more of the Seal CF wods. One problem I am having is that stomach continually gets upset. Does this happen to anyone else or am I my own with this one? Thanks.

As rx'd, 11:30. Should have been about a minute faster except that a guy was taking his sweet time on the back extension machine and made me wait.

Also did shoulder PT today.

m/29/73/183
as Rx'd:
12:16

M/43/5'9"/185#
As Rx'd 16:48

Crossfit Total

Squat 355

Press 165

DL 405(PR)

Total 925(PR) by 75pds

Maybe the next time we do this wod I can join the 1000pd club

DT Missoula, Mt

8:50 as rx'd

@226 Adam V

Watch her knees in the vid.
Good form she is straight legged. Imagine kicking up against the foot holders to to this move properly. It is not so much an "abdominal" move than it is a hip extensor move. relax down and then "kick" up and straighten out knee.

--folks in the know. Correct me if I'm wrong.

KLowe

as rx'd in 30 degree garage.
ghd su's/ ghd be
1:04/:38
1:43/:39
1:54/:36
2:03/:37
1:54/:34
Total 11:45

For #53 Kirez done by a real democrat.

m/24/5'10"/131

scaled: 20 GH sit ups, 15 good mornings (20#)
5 rds:
14:47

Definitely could have gone faster.

I did 10 alternate touching and 10 horizontal situps per round because all the horror stories have me wary; but my abs feel really good. I suck at everything else, but I can do sit-ups all day. :) No doubt it's due to my background in Kundalini yoga. Anyone else here do that?

15:15 as rx'd

#266 Adam V.
http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv
Watch this clip, Coach and Nicole really spell out the difference.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

11:22(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

11:17

M/23/6'2"/195

Used Stability ball for GHSU

14:05

no GHD, so unanchored Ab-mat sit-ups

10:47

with last night's Barbara that's about 400 sit-ups in the last 20 hours! I'm high fiving myself!

So I was a little behind the main site WOD's, so I modified yesterdays WOD for today as follows:

2 rds of Barbara
Then: 25 Power Snatches at 75lbs
2 rds more of Barbara

23:50

Anchored sit-ups I'm afriad that I'll fall off of a GHD situp

5:12

5 rounds:
30 ghd situps
25 hip extensions

14:14

cfwu x 1 afterwards

31/M/190

not as rx'd

we don't have a machine for the glut-ham situps so I used a smith machine bar and a flat bench.

my time was 10:35

28y/M/207#/6'1"

We don't have a GHD, but we do have a big-ass tractor tire, where my feet happen to fit into the inside and my large ass sits opposite, so those are my GHD's, essentially the poor man's GHD, but can flip right over and do extensions on it too. That being said:

As Rx'ed+weighted vest-7:02

its funny how my front half feels ripped in half and my back half feels tight as a drum.. damned vest

m/20/164/5'9"

11:53

subbed sit-ups on decline bench and 45# good mornings. sit-ups still suck, can't imagine doing ghd sit-ups

male, 36 y/o, 149#, 68"

CFWU
WOD (modified 50%) 5 rounds
GH situps 15
Back extensions 10

Time 6:45

M/21/5-7/150

9:30

-inclined sit-ups
-1 mile warm-up run

gym playlist for the record:

colbie callait - bubbly
pink - sober
katy perry - hot and cold
kelly clarkson - miss independent

horrible.

didnt get to go this one today due to a migraine. tom. i will make it up.

Any Crossfit soldiers on here that are in iraq or have been recently that could tell me about the gyms on the FOBs? I leave Feb 6th and was not told a specific FOB yet but said we might be going to Sadr City. Im bringing my rings, just looking for any insight on what to expect as far as gyms and equipment.

Thanks

33M/5'10"/200#
17:05

14:44
lost my tolerance for GHDs while my back was hurt. almost to full recovery... this exercise felt pretty good... pretty good.

i did it in 15:23 that was somthing

M/19/5'11"/160

12:58

m/225/33/6"0

Not as RX'ed, subbed sit-ups for GHDs

13:01

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

As rx’d: 18:42
Glute-ham sit-ups below parallel, arms at sides.
Foam roll after

15:37, had to walk back and forth between my jury rigged GHD and BE's.

28/m/190

subbed abmat sit-ups and 45# good mornings

11:24

rx'd: 9:57

:16 slower than last time...barbara i guess.

14:05

45/182

14:25 as Rx'ed.

Full ROM on GHD, floor touch to peg.

Rx'd, floor to foot ghd's

10:43

As rx'd:

17:12

M/44/6'0/188

Did some hang power cleans first.
5 x 95/5 x 115/5 x 135/5 x 140/5 x 145
Something went in the back/scapula area...so that's that.

wod
5 rounds, 30 bench to bench situps, 25 back extensions on same.

13:28

I can't find a place with a GHD in Tacoma!!! =O

Just got back from Toronto. Great Level 1 cert. This was my second, using it to prep for my level 2. I found it very polished and professional. Great team of coaches. they work well together and were very willing to answer all my questions. thanks chuck, pat, jon, ec, chriss, andrea and mike. the facility was amazing. thanks again!

28/m/158/65"

13:15 as rx'd

Did this one with arms across my chest. Going to try swinging my arms back overhead on the way down next time.

Decided to do the December 27th, 2008 WOD that I missed:

AMRP in 20 minutes of:
5 thrusters
7 HPC
10 SDHP
all 95#

that was fun.

i added 10 pu's, 10 kettlebell swings, and 10 man push ups to each round of the workout and had a total time of 18:08

M/40/185

No GHD contraption so I used the incline sit-up bench at its steepest setting. Full ROM on each crummy sit-up. Lots of jogging in between stations.

16:25

More better faster

M/49/151/1-1-06

unanchored abmat/anchored abmat x 2/L+R twist x 2
GHD hip/hip-back ext.

11:28

Pretty sure that's a PR with any type of sit-ups.
May try to work GHD SU into W/U again.

15 Rounds
2 Muscle ups
5 Power Snatches, 75#

15:40

As rx'd: 13:36

The two core exercises that guarantee me some DOMS: GHD situps and L-pullups. Love it!

#94 Chason

I look forward to future shoulder rehab tips. Not to sound too greedy (or is it "needy"?), but I'd love to see your exercises/prescription for AC Joint discomfort related to:
correcting anterior roll of shoulder/scapular retractor strenghtening/balancing.

18:02

The GHD at this location is garbage. I had to have my ass almost completely off of the pad, and really snap the rectus femorus's powerfully.

m/36/175/5'10"

8:39

No GHD but made a smith machine rig that actually works pretty well...

Missed a few days so today was a catch up day:

CFT
Back squat 1 rep 225#(PR)-245#(PR)-255#(PR!)
Should press 1 rep 115#-125#-135#-145#(F)
Dead lift 1 rep 225#-275#-295#-305#-315#(PR!)

Followed by
3 Rounds (1 min. rest between)
20 Pullups
30 Pushups
40 Situps

Dog kept me up all night, so no lunch WO for me. Will do some squats.

17:45

This is a back destroyer!

Drew - 15:28 - m/32/225/5'10"
Amber - 18:24 - f/31/135/5'2"

So... being a crossfit newb and hearing stories about elephant spheres...

Scaled:
5 rounds - 10 GHD/10 Back Ext - some where around 5 min (forgot to start the stopwatch)

Worked on a few of my weaker areas today(shoulder press, oly lift practice)

m/29/5'8/155

As Rx'd
15:22

as rx'd:

12:12

as rx'd:
15:30

30/f/115

made up that beotch babara today.

barb and i do not get along

1) 2:56
2) 3:33
3) 3:07
4) 3:20
5) 3:02

horrible workout but serves me right after a weekend filled with sake, sushi, pizza, wine, cookies, more sake, sushi, pie crust, ice cream, cheesecake and more wine. geez won't be doing that again for a long long time. almost puked in round 1.

Accidentally did 25 GHSU/30 Back Extensions.

17:50

Cut to three rounds. Barbara killed my abs!

12:40

14.29
as Rxed

Modified WOD:

sit-ups done with towel under low back
Back Extensions only down to 45 degrees

12:54 min

M/34/205/6'0"

15:40

20 GHSU, 15 BE
5 rds

13:19 as Rx'd

BHBHBHBHBHBHBHBHBHBHBH

WOD as RX'd

7:30....abs are smoked!

BHBHBHBHBHBHBHBHBHBHBHBH

6:12 as rx'd.

15:44 as rxed

Rx'd

13:22

My Gym Was Closed Due to ICE!!

I dont have to much equip at home so modified WOD to this

--5 rounds for time:
-30 Sit Ups
-30 Push Ups
-30 'Supermans'

12:54

Supermans seemed like an Okay sub for a lower back work--but some variation of good mornings wulda been better...

10:26 as rxd (PR)

13:54 sub on both

situps off 26" box, good mornings w/45 lb bar

m/20/5'8"/158

no ghd so used bench and smith rack, also somehow no back extension so subbed good mornings

5 rounds
20 sit ups (smith rack)
20 barbell good mornings
16:30

M/19/5'8"/150lbs

WOD as rx'd: 9:57
Christian: 9:53 (iffy situps)
Shane: 10:48
Johnny: 12:29
Henry: 10:43 (iffy situps)
Nicky: 11:25 (iffy situps)

11:28

Not quite as Rx.

Done on decline bench press at 30 degrees (max decline).

Planned to scale by doing 15 situps in last two rounds but I felt OK at the end so I added the last 30 situps in before I stopped the clock.

Until now, I've always subbed military sit-ups for GHD situps, the decline bench is pretty good middle ground.

12:02 rx

Legs got really tired of snapping.

28/m/6'4/245

19:21 as rx'd

First crossfit w/o in about a year. Normally powerlifting style lifter, decided to change things up a bit for a while. Abs will be sore for a week i'm sure after today!

f/42/113/5'

as Rx'd
full extension
6:48

as rx'ed

15:43

25/m/200

15:21 - had to sub 45 degree decline situps - no GHD

As rx'd
11:25 phew!

m/19/141#

as Rx'd 8:20

MOD WOD today....

4 rds for time:
20 GHD situps
20 Back extensions
20 Pushups
20 Squats

Total time--12:33

Done after 2.5 mi w/ full gear.

My friend and I subbed for the swiss ball and smith machine GHS, and good mornings for back extensions. This was the first workout I ever did when I started Crossfit, aw... the pain I went through that day...

Ryan M/22/5'10"/185

21:30

RJ M/22/5'9.5/175

21:00

Great job Lil Pony!!

made up Barbra:
kipping pu's
push ups- thighs to ground
anchored sit ups/no hands
dynamax squats
4:05
5:08
5:43
5:47
6:05
petered out fast on this one

WOD 30 GHD sit-ups,
25 back ext,
5 rounds for time
7.43. pr by over 3 mins.
really felt it on the legs,snapping up on the ghd's,seemed more like a leg workout,but i'm startin to feel the pain now in my abs,back,though the back feels tight,but not strained.
power snatches,before and after.

that was pretty cool. new to the crossfit scene, but been watching my buddies do it for a few weeks so i figured i'd join in. put the situps/ext's @ the end of a back workout & threw in some oblique work after cuz i felt unbalanced--sweet, i'll be sore tomor! :)

Had double the fun today! Made up my handstand push up/l-sit pull up WOD. Actually ended up popping some blood vessels near my right eye haha. Woops! And as for today....

subbed 30 Physioball w/hooked feet GHD
25Back ext.

9:41
Back was feeling great, I think it's all better :D

#293 dillon in annapolis
hahaha, oh man i know how you feel. iPod shuffle has been one of my best investments for that very reason!

oh and yes i did 5 rounds! Not just the one

8:37.6 as rx'd

7:15. anchored situps

just got back from a long weekend skiing colorado powder...legs were burning, so decided to finish them off:

45# lunges and 21 burpees, 5 rounds

17:19

m/26/190

M/24/158/5'7"

As Rx'd
11:40

I hope I did the GHD's right because I was really surprised by my time. I've watched the videos and I'm almost sure I did it right but I just didn't expect that good a time. My back, however, was screaming and now it's died into a faint whimper. Awesome!

She defeated me...

Got extra dizzy on round 2...did majority of round 3 and the head ache was just too much.

3 rounds..

11:10

Aloha,

Jordan

38/m/5'11/165

Pack - 4 rounds of:
20 Glute-ham sit-ups
15 Back extensions
6:58

29/f/5'10"/144

Never done GHD situps so broke it up.
5 Rounds
(30)15 GHD Situps & 15 Abmat Butterfly Situps
25 Back Extension
12:18

Holy crizap! Today we did:
400m run
15 burpees (my evil nemesis)
20 wall balls
20 yd overhead weighted lunges
4 rds for time.

I have no clue my time because I collapsed. I started out with 20 lbs for overhead lunges, went up to 30, went down to 25 for the last two. I have never hated my life so much, I don't think. That was the first time that I was halfway through a workout and got the thought "i am not going to be able to finish this." I pushed myself thanks to the new seabee friends I made standing over me telling me that I'm not allowed to give up. If you guys see this, thank you very much. What's funny is I saw a video yesterday on Youtube with Jolie, AllisonNYC, and someone else (forgive me, I don't remember who else) doing some crazy ass workout which involved going back and forth repeatedly with weighted overhead lunges. As I was watching this and heard their complaints I wondered "how hard could that be?" Well, I thank Crossfit Coastline for being yet another example of "everything is always harder than it looks." I commend Jolie, AllisonNYC and the other girl (please, please, please forgive me) for doing WAY MORE weight than I could have managed today.
For now, I'm going to go die in the shower.

Grab the Kool Aid and GET SOME!

@thegym

30 roman chair situps / 25 back extensions

10:00

F/38/144ish/5'4"

Had to skip today's WOD because equipment is only available to me during lunch. Didn't sleep last night, so napped during lunch.

Did 3x5 squats tonight at 120lbs (which was hard enough!)

8:59

as rx'd

In the cold garage which felt great. My husband coached me through this one - needed that extra push at 8pm.

Yeah and you know what-that's no excuse really.
I'm trying to balance some strength stuff and CF.

did all ghd situps without feeling an abdominal strain....

as rx'd

17:01

14:55
(20,15)

13:56

10:02

no GHD, over bench with feet anchored

Thanks Coach Glassman!

33/m/160

20 rigged GHD
25 back extension

17:39

Ken C, thanks for that I appreciate it. Every time I do these I creep back a little more on the ROM and feel it ten fold each time.

12:46 (lost count on the rounds so I either did 5 or 6....probably 5)

GHDs were pretty much full ROM except no reaching back. All else as rx'd.

Pfft...only 355 situps today. Maybe that's why I threw up twice!

Did Barbara tonight. Rounds were:

3:34
4:07
4:15
4:32
4:40

Total - 21:08 PR!

Oh, and I had a plank holding competition with another teacher today. Time was 2:27. Once I'm fresh, I'll break 3 minutes.

HAPPY BIRTHDAY MEME!!! Nice to see you posting. Great job!!

11:48 as rx'd

Comment #218 - Posted by: Lisa 40 yof 5'4" 149# at January 26, 2009 11:22 AM

Nope, my sister is though. It was a chiro that got me hooked on CF too! ;)

Just a little more and I will be a Wellness Practitioner though- yay!

Erin

Wow what a workout! Did elbow to knees due to the fact our gym is to cheap to buy the right setups and we did good mornings w/ weight on our back.
25 Good Mornings
30 Elbows to knees
5 rounds of each for a time of 11:08. Not sure how to compare it to the rx d workout but it kicked my a*@.

What up PUKIE!

subbed 45 supermans for 25 back extensions since we dont have the damn machine

15:55

As Rx'd 12:46

F/37/125
Finished my CFT tonight with the squat:
a whopping 160# which, sadly, is a pr. That, with my 90#sp & 235# dl gives me a grand total of 485#. Wish I knew why my squat is so light...always a weakness! It's inspiring to see the big #'s you gals are putting up!

LOVED THIS WORKOUT...TOTAL TIME 9:09

10:14

WOW, I'm PRETTY HAPPY with my workout and time today as pathetic as it may seem to the rest of the community!

5 rounds = 21:30
30 situps on decline bench
25 back ext on weight bench w/ feet hooked under db rack

one day I'm gonna be an rx'er

37M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 3x13.

As Rx: 10:41.

Cool-down: hamstrings stretching; foam roll.

PR by 4:35. Hand-to-floor on GHSU. Fought off Mr. Pukie post-WOD.

#121 Jennifer

That was EXCELLENT!!! thanks for posting that info....
you are good!!!
train hard-be safe!

9:30 as rx'd

1/26/09

1/3 CFWU-10
Day 1 of Armstrong Pull Up Program
51/40/30 Push Ups
5/3/3/3/2 Dead Hang Pull Ups

Crossfit Total
Back Squat 185 / 205 / 225
Shoulder Press 105 / 115f / 115 PR
Dead Lift 295 / 310f / 310

TOTAL 650lbs PR

Then 2nd WOD (8 hours later)

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

TIME: 15:55

NOTES: Used 45 degree angled Back Ex stand for both excercises. Not sure how to count that. Back Ex seemed easier but GHD at that angle required a lot more back contraction to touch the floor. Could have done better on squat and need better back on DL.

Just returned from the Golden, CO Level 1 Certification - It was an awesome weekend. The staff did a great job of communicating a lot of information in a short amount of time - and managed drop three WODs on us. I'd go again in a heartbeat.

cfwux2
burgwux2

5 rds
30 ghd situps
25 back ext

17:03

13:35 as rx'd

As Rx'd

13:37 (First time)

Did this WOD at CrossFit San Jose. GHD was not set up correctly for this WOD---Couldn't get the explosive power from the legs on the GDH Sit-ups.

13:40 as Rx'd

Did this one at CF San Jose with Kimberly. I guess I'm used to our GHD at CFEC so I had some difficulty getting a 'snappy' situp today - really painful toward the end of this WOD.

Nice job Kimberly for beating me by :03!!

10:38

25/m/5'11"/175
as rx'd
14:55
Sucked! Hoped for faster.

CMH
Good job for starting over with good form....it takes guts to call yourself on that stuff....pour them out into your next WOD and know that we are pushing with you.

Be well.

F/27/110/5'0"
Warm up = day of skiing
Time as Rx'd = 13:30

11:?
subbed
30 situps
25 50lb straight leg back ext.

14:17

28/M/184

as RX'd...9:08

10:05

29/m/196

11:12

Subbed hip extensions for back extensions.

Jen (# 121) your comment was so insightful. Thank you for the great nutritional information.

8:34

substituted straight leg squat for back extension

30m/156/70"

as rx'd 10:01. unbroken.
GHD's were a b!$ch.

I went to the Level 1 Cert in Toronto and had an amazing time. The trainers were outstanding and deserve a huge THANK YOU!! I learned something new from each and every one of you. Great job to everyone who attended! Nice to meet you!

#166 Welcome aboard!

and #190 glad to see you posting MOM!! And Happy 58 years young birthday!

#208 your perseverance is AWESOME!!! You get extra credit for your efforts!

#264 THANKS for the encouragement for my mom~that's awesome! Big hugs right back at ya!

#368 nicely done :)

around 12 minutes..used smith machine and bench for ghd's...ouchie

m/23/220/6'3''

Xtra Rest Day

Scott m/48
GHD to parallel
12:29

Janet f/50
GHD to just past parallel
15:10

RX'd:

10:57

as rx'd, 45 degree roman chair tho.
7:24

then did barbara, ugh. 350 situps in one day.
ranged from 3:24/rd to 5:57 on last rd. spent.

F/22/5'6"/140

Woops! Did another CF Mississauga WOD!

I'd like to call this one: "Josh Everett"

30 Split Cleans for time @185/115
6:17

M /6' / 175

As rx'd. Time: 10:44. Unbroken through 3, then broke on #21 GHD situps. Abs feelin the love after a 3 hour car drive to NYC this afternoon!

Back in Dubai.

13:26

F/4/130/5'2"

as rx'd, 11:07

Pretty happy that all the back-exts were unbroken.
MAN is my posture really good. Like STUCK in good haha!

wu: 15-dips, 15-pullups, 15-squats, 15-pushups

snatch practice

5 Rounds for Time: 15:10

30 GHD Situps
25 Back extensions

My future looks painful.

Weight 170

This workout wasn't as bad as u guys made it out to be, but I guess I'll know for sure after I wake up tomorrow.
The Glute-Ham/Back Extension machine at my gym wasn't that good, and because of the height and leg adjustment, I couldn't go all the way down on the situps, but went as low as possible. Also had to keep my legs a little bent to keep me locked in.

Round 1
Glute-Ham Situp - 15, 10, 5
Back Extension - 25

Round 2
Glute-Ham Situp - 21, 9
Back Extension - 16, 9

Round 3
Glute-Ham Situp - 15, 10, 5
Back Extension - 15, 10

Round 4
Glute-Ham Situp - 18, 12
Back Extension - 15, 10

Round 5
Glute-Ham Situp - 10, 10, 10
Back Extension - 16, 9

Total Time - 20:08.12
I expect to cut this time by about 25% next time.

CFWU
situps to 30 degrees below horizontal
70# assist on pullups and dips

WOD
3 rounds of:
30 GH situps to 30 degrees below horizontal
25 back extensions

13:51

First a big thanks to Jeff, Mikki, Cindi, and Nicole for a really great Crossfit Kids Cert. this weekend. What a wonderful program! What we learned will be invaluable in training all our clients regardless of age. It was a first class learning experience, and Big Fun too!

58/M/195 subbed; unanchored abmats, 45lb good mornings 9:42

48/F/125 subbed; unanchored abmats, 35lb SLDLs. 10:49

Five rounds for time of:
30 sit-ups (No GHD)
25 Back extensions

9:02

22 / M / 5'9" / 127lb

Scaled to 4 rounds of 20 GHD sit-ups and 15 back extensions. This is the second sit-up WOD I've done with my new GHD rig. It's much more effective than the old Swiss ball one. Uhgg....

13:40

did pack version
20 GHSU
15 back extensions
4 rounds
6:56

14:37

substitute 70 lb standing deadlifts for back extensions

so this work out was murderous. I could barely stand up after the third set of back extensions. Either I should have scaled this work out or I was doing something wrong. I had to stop after the the third time through. at about 13 minutes. Thank Jesus tomorrow is a REST DAY!

44/6'1"/189

as rx'd: 11:21

M 37 5'10" 154#

5 RFT:
30 Pseudo-GHSitups (anchored feet, back across chair)
25 standing back extensions (à la Pavel), 35 lb kettlebell

12:29.08 PR
2008-04-02: 18:24.02 (+5:59.93)

36/m/5-11/220

In the interest of grappling tomorrow I scaled.
Anchored situps knees together
supermans - tweaked knee on back extensions last time. didn't want to risk it.

10:39

Paced my self at first then got faster every round. Yeah me.

23/m/167lbs/70"
sub decline situps
9:11

Rx'd
17:20

warmup with 75 minutes of swimming ;) (taking a swim class)

25min break (driving home) then:

sub:
swiss ball situps
swiss ball back extensions

8:10

m/48/175

CFWU
Burgener WU

not as rx'd

My Sorinex glute-ham developer is brand new and I have only used it a few times. After reading Bingo's warning about "grapefruit-sized cojones resulting from too many GHD sit-ups too fast" I decided to back off on this exercise this time around. I don't mind having "Samson-like power" or "lightning-fast speed" or "never-ending endurance", but being bent over with "grapefruit-sized cojones" is not something I am interested in.....

So here's what I did instead:

Five rounds for time of:
20 Glute-ham sit-ups
25 Back extensions
7:33

I probably could have done the workout as rx'd, but I wanted to be safe. Next time I'll put my grapefruits on the line.

After recovering I did several sets of hang power snatches and power snatches. I need to continue to work on pulling myself under the bar. Getting to the power position is easy - the hard part for me is catching the bar in the full squat position. I need a lot of work on this lift.

Mom and the kids also did scaled versions of the wod:

Becky
f/49/130

Five rounds for time of:
20 Sit-ups, Abmat, Anchored
20 Supermans
7:14

Luke
m/12/115

Five rounds for time of:
30 Glute-ham sit-ups (form was pretty shaky)
25 Back extensions
10:31

Brittany
f/10/65

Five rounds for time of:
20 Sit-ups, Abmat, Anchored
20 Supermans
7:26

Good job Becky, Luke and Brittany! Keep up the good work!

I promised Brittany that if she could pull off 7 unassisted pull-ups I would get her a stuffed animal. She's up to 5 and closing the gap pretty fast! I give her another 3-4 weeks and she'll be there.

"Pack" version--movin' on up from Puppies!

Four rounds for time of:
20 Glute-ham sit-ups (I switched to anchored sit-ups for the last two rounds because my makeshift GHS device was hurting my back)
15 Back extensions

8:31

15:43 as rx'd

As rx'd:

8:48

Performed over a swiss ball pushed against a pull-down machine, hooking my feet under the lap bar for each exercise. Time = 13:25

CFWU, WOD sub'd 60 situps,25 x 65lb good mornings, no GHD...12m25s...

No GHD. Substituted knees to elbows, then hanging leg raises as I progressed. For extensions I did RDLs with a kettlebell.

16:23 as Rx'd

12:06 (20 GHD's per round)

Compare to:
070902 - 13:40 rx'd

F/130/5'6"/22

As Rx'd 10:12

added 3 rounds of 70 lb assisted pullups in there

17:31
would have been faster if not waiting for equipment
GH-situps are soo much easier when done right.

13.23

had to sub ghsu for some weird declined situps...

1/26 = 31 years for me. Happy Birthday Andrew (me).

I'll have do this WOD tonight at work.

15.00 (GHSUs only 15 per round and not full extension)

8:26
incline sit ups...
70# good mornings...

Age 53/BW 240# Five rounds for time of:
30 regular sit-ups
25 Back extensions
(13:33).

8:32
sit ups on bench

As Rx'd

12:38

F/117/5'6"/40

12:47

broke some scar tissue (I think) loose in round five...what an odd feeling during the GHSU.

First WOD Ever

As Rx'd

Crossift Warm-up minus the sit-ups and back extensions

Five Rounds = 12:12

Plus Dead Lifts 15-12 @ 115 & 9 @ 95

Rock Steady!!!

13:00

previous time 19:11

today as Rx'd- 13:48 new PR

First time doing real GHSU

5 rds 15 GHSU/20 back ext
9:36

First time doing actual back extensions (rather than hip extensions)on this workout
17:58

29/m/62kg

cf warm up
cf endurance workout
1k run = 3:37
1k run = 3.30

Sit ups with throwing 5kg med ball against wall.
Back extensions on floor.

Time 12:30

m/42/175

Did 1 hr on arc trainer level 5 cardio
Did crossfit endurance rowing 4:37, 4:41
did crossfit as required

9:49

Lifted wieghts for 15 min., nothing heavy, lots of reps
stretched

have a nice day

24/m/250

as rx'd

18:11

Dropped down to 20 ghd situps per round, can't take the rushing of blood to the head. Still ended up getting a small migrane from it all. 16:16.

9:18

As Rx'd

Wife 26/f/155 8:00
Husband 25/m/205 8:15

Posted by Wife. = )

7:20

30 x Sub'd anchor situps
50 x supermans

as rx'd
15:00

First WOD Ever

As Rx'd

Crossift Warm-up minus the sit-ups and back extensions

Five Rounds = 14:39

28/m/5'8"/140
03:25
07:50
11:54
16:26
21:31

4 sets of 15 and 15

11:45 and a killer headache

12:30

22.m.135.65"

as rx'd
12:32(PR)

Snatch and Bench Press then..

2 rounds 5:25

as rx'd 14:00

A day late. Slant Board

10:48

I think I'm ready to start phasing in GHD sit-ups. The only problem, I don't have a GHD.

First day with the GHD machine in our gym. I was using a dirty old truck tire as a GHD before which worked reasonably well for those of you that have flipped tires but missed out on the GHD situps.

Scaled to 20 and 20 under advisement from bingo.

1:53/2:35/3:25/2:32/2:19 Total 12:46

d - 30m/175

13:59 as rx'd

j - 35f/125

16:13 as rx'd

23:56 as rx'd - with a couple of breaks
First time doing this many GHDSU & BE in a row.
Almost met Pukie halfway through. Severe motion sickness like a bad boat ride through a storm.

24/m/182

as rx'd on swiss ball

11:08 (PR by 2:25)

m35/168/5'8"

as rx'd
rd 1=4:31
rd 2=4:56
rd 3=5:06
rd 4=5:43
rd 5=5:26
total=25:42

34/M/185
19:39

12.50

Took Barbara out at 1330hrs
then tackled this WOD at 1700
took 17 mins total
Had to make sure the boys were in their place prior to swinging GHD's

tx coach

Scaled down to 20 GHD's and I did 20 good mornings.
15 min.

rx'd at 8m35s

25/m 210lbs

M 42, 167

7:43

33 yom 220 bwt

wod
25 back ext's
30 unanchored abmat situps
5rds in 9:56 shaved 5:09 off my time from last one.

GHDs to horizontal, otherwise as Rx'd.

18:44

29:18
I did 6-8 GHDs on each round and the rest either on the floor or on a ball.

Me: 42yo/M/5'10"/175lbs/11%BF

Warm Up: Greg A's Warm Up 10 reps per set + CFT (710PR)

WOD: GHD Situps and Back Extensions 12:44

GHD Sit Ups: Used a Roman Chair. All reps from toe touch at the top to hand on the floor at the bottom. All sets unbroken but I did slow down in spots.

Back Extensions: Used a Roman Chair. All sets unbroken. I don't know about anyone else but I am doing hip extensions, my back stays rigid for the entire rep and my hip is not trapped. When I look at videos of people doing back extensions for time, they are doing hip extensions. I know that this has been said before but I think its worth repeating...

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

Cool Down: One Bar Muscle Up

Have Fun, Train Hard,

Billy

Went cross country skiing. 7 k

Jennie: 27 F 165# 5'9"
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Time= 19:16

m/38/191/70"

CFWU x 3
Thrusters 95# x 15

WOD: No GHD - unanchored on floor

5 rounds: 1:24 + 1:25 + 1:27 + 1:26 + 1:27 = 7:11

Thrusters 95# x 10

30 ghd situps
25 back extensions
5 rounds
26:15
Was on a good pace to get under 2o i thought but rounds 4 and 5 really took an long time getting through the ghd's. didn't time each round but i will next time. ouch.

First time doing GH-situps.

GH-situps I kept hands on chest on way down, on way up reached forward.

Back-extensions were a breeze.

Total time - 14:27 (very close estimate)

Got behind due to travel so did Barbara instead.....
That was one hell of a workout
2:17
2:20
2:30
2:52
2:44

Puked twice after I had time to learn how to breath again.

m/41/163/6'

as rx'd:

11:03

do we have to rest betweens rounds?

Rxd: 19:27

Completed 1/27/09

Could push it more next time, completed 48 hours after tough Linda workout

6'/183/36

7:09 rx'd

about 10 min. unbroken.

I'm new to crossfit and I would like to know if we do the five rounds without resting. This will only take about 10 to 12 minutes, correct? Is this all the workout for the day? thanks

rx'd
13:31

32/m/165

did 3 rounds...

7:39

subbed anchored situps and good mornings (usually use 45lb bar but last time we did this had no acces that day so to compare did not use this time)

4:55 (better than last time by 1:17)

next time this comes up will use bar

24/m/196
11:54
GHSUs well below parallel, not full rom

M/36/148

@ work, as rx'd, 9:55

m/31/230/69"

as rx'd 11:30

abs still wrecked and still in Mex
did situps on floor and supermans
7:39

Even with an extra day off, still hurting from Barbara.

CFWUx3
SU: x 30 GHD-style on ball
GM: x 25 w/15lb bar

5 rounds, 8:38

11: 09...bad day

20 min.

Pack:
4 rounds
20 situps
15 good mornings
7:15

Olivia;
First time doing this WOD, had to scale back to be safe on glute ham sit ups
5 rounds
15 GHS
25 BExt
11.58

Rx'D

20:01

lack of heel anchors made this a bit harder I think, but other than that they were good. Lower back is killing me!

14:30

As Rx'd.

8:15

Matt / Karen:
20 glute-ham sit-ups on swiss ball
15 back extensions on swiss ball

Five rounds, 9:30.

F/45/5'2"/126

no back hyperextension on the GHSUs

12:00

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

12:38 (hurtin on the last round)

PLUS:

SDLHP 115×10
HPC 135×10
OHS 135×3
DL 205×5

17:09

16:35
45lb good mornings for back ext
sit ups going below parallel on side of bench- some assisted

CFWUx3x15 (ex situps and back ext)

anchored situps/20# good mornings

10:30

Just made it up after a stomach flu yesterday.

as rx'd: 10:27

Last round was brutal.

1525

go chief

warm-up then
BS - 4x5
Bench - 4x5
Bent over Row - 4x5
Standing Calf Raise - 3x15

WOD- 30 GHD, 25 Back Ex 5 rnds:
8:05 as rx'd on angled setup

now my whole body is sore. thanks crossfit! *cheesy grin and a thumbs up*

later,
b
m/32/5'8-1/2"/175

21:35

as rx'ed
8:50
3 minute PR

30/m/198

day late this cycle...

took it easy today after no rest for a while..
3 rounds with GHD's only to parallel in 6:29

GHD Situp question: The vids show these done with back hyperextention, and reaching to touch the floor with a hand. I try to do them that way for the warmups, but is this really recommended for the high volume workouts? I have been folding my hands across my chest and only going to horizontal. Is this considered a cheat or "as prescribed"?

As above.

18:00

M/52yr/6'6"/230

Some thoughts on starting strength questions above. My most recent CFT was 740. Back in August was next-to-last and it was 715. Only 25# improvement in 5 months of steady Xfit. I would expect to add more than 25# to my squat alone in two months of SS. So I just started another cycle to boost the main lifts (squat, deadlift, bench, press, and clean). Will continue all the mainsite WODs. Experience tells me this will slow the SS progress some but allow continued progess on the metcons.

m/43/6'2/170

5 rounds for time

30 regular sit ups
25 back extensions

14:00 minutes

18.36min

I then played about an hour of hardcore pickup basketball

GHD situps only to parallel. Abs still screaming in pain from Barbara. Total time: 13:25, prev PR was 14:30

17.50 min.

49/m/143
bent knee situps
9:05

10 GHD full ROM per rd
20 GHD to parallel per rd
25 Back ext per rd
15:57 total

27/m/74kg

7:09

M/37/185/5-10
As Rx'd.
Five rounds for time of:
30 Glute-ham sit-ups- used big ball under thighs
25 Back extensions- used 45-angle machine

11:25
Doing Michael with similiar numbers, I hurt my back trying to go too hard at the end on the back arches. Paced better. First 3 rounds were unbroken.
1- 2:10
2- 2:20
3- 2:22
4- 2:28
5- 2:01 saw the barn door at the end and pushed it. Walking upright at the end and the next day, good!

M/37/185/5-10
As Rx'd.
Five rounds for time of:
30 Glute-ham sit-ups- used big ball under thighs
25 Back extensions- used 45-angle machine

11:25
Doing Michael with similiar numbers, I hurt my back trying to go too hard at the end on the back arches. Paced better. First 3 rounds were unbroken.
1- 2:10
2- 2:20
3- 2:22
4- 2:28
5- 2:01 saw the barn door at the end and pushed it. Walking upright at the end and the next day, good!

9:17 done on 1/26 @ 1930 hrs

7:22

*no ghd-did unanchored sit-ups and supermans

M/37/185/5-10
As Rx'd.
Five rounds for time of:
30 Glute-ham sit-ups- used big ball under thighs
25 Back extensions- used 45-angle machine

11:25
Doing Michael with similiar numbers, I hurt my back trying to go too hard at the end on the back arches. Paced better. First 3 rounds were unbroken.
1- 2:10
2- 2:20
3- 2:22
4- 2:28
5- 2:01 saw the barn door at the end and pushed it. Walking upright at the end and the next day, good!

GHD situps done with arms across chest
As Billy notes the difference between back and hip extensions - I did hip extensions.

14:30

Nicky - Nice work!

M/32/194/6'

As Rx'd: 12:48

ouch.

as rx'd: 11:57

feel all nice and pukey now

I couldn't do most of the stomach exercises, stomach is still SMOKED from the 120 GHD situps the other day! Even negatives hurt. I did do the back extensions and continued to try pulling out some of the situps, usually getting 4-5. No time.

28/m/192

As rx'd
11:59

as rx'd

17:32

25/m/172

As rx'd
11:27

10:46

28 m 177
as rx'ed 11:36
GHD's always tough
PR though by about 3 minutes...

25/m/5'8"/150

Actually did this one yesterday...

As Rx'd: 11:49 PR. Last time was 14:22.

M/33/70/170

10:37

Modified: 15GHD situps+15 straight leg situps on floor each round. Had some issues with people jumping in on back extensions.

26.m.6'4''.225lbs
as modified: 11:12

24.f.5'4''.115lbs
as modified: 11:20

Shortened range of motion for GHD situps to just beyond parallel, per back problems.

12:50

41/m/200
15:05

39/f/120
15:35

M/31/5'9"/165

Used an exercise ball with my feet wedged under a bench. Haven't done many GHD situps before; only recently discovered the ball trick.

17:19

M/30/6'/200

CFwu - 88lb assist

5 rounds:
20 inclined situps (4 stops exposed)
15 back extensions

15:25
116 Ave HR

15 BE
20 SU
~9:00

done at crossfit afterhours

straight walk. 15:50 as rx. Could have been a little quicker.

Done at crossfit

3 very painful rounds only. HUGE sinus headache did not allow anymore past 3rd round. 9 minutes in first three rounds but it was a struggle. Abs really hurt.

7:45

5'8 165

13:27

9:35

as rx'd 14:12

8:38

M/32/5'4"/147lbs
Subbed Glute ham situps with physioball with feet anchored with dumbells.
6:42

8:37
Sit ups on decline bench

Both are first time with this WOD
Bree: 10:05
Ben: 10:20
The little pistol got me!

M/32/160 6'1"

8:31

Did the 1x7 Thruster WOD followed by this WOD as Rx'd:

12:29

Deceivingly brutal.

19:51

as rx'd

34yom/170/6'

16:10

32yof/125/5'6"

16:26

m35/168/5'8"

12:42 as rx'd

14:13

7.28
followed with 3x10 OHS w/ bar and 3x10 HSPU

8:11

31yom, 160#, 5'9''
10:57

14:58 ... did these after 7x1 thrusters and hated every minute of it.
Exertion headache + pre-workout feast making its way back up = most uncomfortable wod ever.

Rx'd

(GHD's w/ sideways bench; squat bar, exercise ball to anchor feet)

17:35

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

No GHD, did sit ups and back extensions on swiss ball.

Time 9min 47sec

Good Fun

As rx'ed

12:46

11:31 as Rxd. Speed made the back extensions hip extensions. For GHDs, focus on steady tempo without breaks instead of sprints for better time/form.

F/41/5'2/122

as rx'd
11:39

M/24/5'10"/150

7:35*

*3 Rounds

The Porch:
Four rounds for time of:
30 Incline sit-ups (subst. for Glute-ham sit-ups)
25 Back extensions

Time 18:43

5 rounds for time
30 GHD sit-ups on a swiss ball with my feet hooked under a bench. Not touching the floor each rep, but going as far past parallel as was comfortable.
25 back extensions.

2:56
3:50
4:18
4:54
4:33

Total: 20:31

15:17

sub'd regular sit-ups, feet anchored
supermans

6:07

No fun the day after Barbara.

16:18

M/23/154 GregAwu

Subbed anchored swiss-ball situps (touched hand to ground) and same for back-ext:

17:24

11:02 as rx'd

m/30/175/5'9"

Did this a few days ago, have since lost my workout notebook at the gym. Think my time was somewhere around 7:00.

28/m/185

as rx'd: 10:18

11:34, as RXed.

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

10:11
-------------------------
Compare to 080402

10:09

GH over swiss ball

As Rx'd

10:04

Pack: 20 GHD SU, 15 BE. Modified GHD w/45degree incline.

8:20

sub'd for regular situps with feet anchored with 6kg medecine ball.

Otherwise as r/x

6 mins 24

DOn't think my range of motion on back ext was 100%

did 3 sets of bar dips after - 20, 12, 12

28/m/155

13:42

15'00" approx.
Sorting out how I was going to do this WOD took 30 mins. Crazy Crossfit.

Forgot my watch, so I had to use some kinda gay timer that the gym had.

approx. 17min as rx'd

Pack version.

4 Rounds
20 GH Sit Ups
15 Back Extensions

7:43

M/36/5'8/159

11:43

4 rounds for time
20 glute ham sit ups (done with ball)
15 back extensions

6:20

Made this up today

CFWU (MUs instead of PUs/dips, GHD SUs)

As RX'd: 14:19

Take care!

5 Rounds for time:
30 Abmat Situps
25 Good Mornings

11.04

m/36/6'4"/97kg

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

9:01

did this morning

straight leg situps & supermans

10:23

Used back-extension machine with someone holding my feet to do GHD sit-ups.

7:55

17:55

dang that sucks!

4 rds. open legged situps

11:19 mins

M/49/185

As Rx'd 8:36

CFWU and workout as rx'd

9:30 (I think! it was either this or 8:30 or 10:30. I erased my watch!)

14:49

11:43

Modified GHD - lay back to slightly below horizontal and then up

Had an absolute blast at this Cert in Crossfit Lexington. Very impressed with the facilities and the instructors. All in all its an experience that will not soon be forgotten!

As Rx'd: 17:19

Worked on form more than speed.

14:32 - did 20 GHS and 10 regular sit ups.

As Rx'd:

GHD sit-ups were on bench set crosswise, feet hooked/went to horizontal position. Reversed position on bench for back extensions:

10:13

11:43 as Rx'd, good one!

As Rx'd, 14:00. Loved this workout. One of my favorites in just over 2 months of Crossfit. For all you brand new rookies out there, stick with it! You've started the most effective workout program imaginable. My results have been more than I could have hoped for so far, and I know I still have so far to go.

20/m/6'2"/195 lbs

As Rx'd:
11:37

M/31/190

12.06

m/35/5'9/176

CFWU - 1. At home. No upper body. Letting shoulder rest/heal.
Kristin held feet on steps. GHDs good range. Back extension range not real good. Lower steps get in the way. Still good burn in back & hamstrings though.
18:03

30-m-170

I cant do the situps. i used a bar and bench
i will be sore tomorrow, maybe a fever...

18:00

10:00 as Rx'd

cant touch hands to ground behind me, but definitely went below parallel.

made this up today, time was 11:20.

35/M/78kg

15:50

17 min
did thruster 1st

13.25

Marine situps.

17:09

Anchored feet and used swiss ball

CFWU course 0.5 miles + CFWU modifié
WOD modifié pour 10 GH situps et 15 back ext.
Fait en 8:08. slow pas mal.

1x no rest
1x got water
1x got water
1x stretched, got water
1x stretched, got water
1x

6x Done. No GHD, so used incline situps thing. My lower back is toast.

11:25

24 minutes

cfwu x 1
wod
both situps and be's on swiss ball w/ feet anchored
19:07

M/31/6'/174

14'54" @rx

Row 2k (7:56)
CFWUx3 (64# assist)

5 rounds for time: 15 inclined situps (2 stops exposed), 15 back ext.

14'

whatr you guys doing to warmup the hammies before this workout

31/m/175/5'8"

Time: 10:21

K I don't have access to glute ham, so I tired this on bsuo with weights holding my legs. My guess is its more difficult on glute ham bench.

Based on some of the times ya looks like thie might have been easier. Ah well see if I can't find a better sub.

CFWO
5x rnds 10:30
Then 5km run

Living in a remote area. Nice to see there are alternate exercises as facilities/equipment are limited. 15:18. 39/m/6'7"/280

16:51
normal situps for glute ham situps

M/34/5'9"/172
as Rx'd 9:55
April 09

13 min

Does anybody else's head feel like it's going to explode from this?

35m185

20 mins.

subbed knees-to-elbows for sit-ups

30:07

D
@ home
22:48