nasty pasty. i'm in. post shortly

It's "old skool" week at CF HQ.

oh, it is up and looks like fun!

does anyone know if you have to subscribe to cf journal to hear cf radio?

shouldnt this be for Friday, we all make mistakes and ill be paying for this one

Looking good Tucker and Jason!

Okay, I'll bite. Has anyone thought of a truly effective sub for the back-hip extensions? I have no GHD rack. (Yes, I searched before posting.)

Thanks in advance.

Old school indeed, seems we're sticking with the rep scheme too and then some. I can hear my back crying already. Should be fun!

And the end of Tuckers video...is hilarious. Hahaha, awwkwarrrd!

Ho-lee craaaap

captin, the best two ideas I have are Supermans or Romanian dead lift

#8

No you don't have to, CFR is free. Go to radio.crossfit.com to download podcasts of listen live, or they are posted on the journal site too.

Hey Captain Victory, comment 11,

I would do the sub for back Extensions from the FAQ if I could not do the hip-back extensions:

http://www.crossfit.com/cf-info/faq.html#Substitutions12

Have Fun, Train Hard,

Billy

I know I had questions about he "Hip-Back Extensions".

Please follow the compare to link and watch the video for clarification.

Doesn't seem so easy now...right?

S/F,
Grugly

HOT DAMN! I do love me a good running WOD!!! :) Crossing fingers my box will do this one!!!

Dear Lower back,

You have been bad to me so you are going to be punished. I hate you

Ouch! My aching back!
Love the run tho

M/31/185/6'0"

First to post a time: 14:02

M/23/6'1/185

on the "compare to" link it demos the video than states: Use the snake motion depicted. No momentum

Is this still the way these work or has this exercise evolved like some of the others? These would also obviously be much slower than the ones used in the filthy fifty and some others.

as rx'd

15:41

OUCH

ok so this one looks brutal

wow, nobody's commented yet on the 7 400m's in this workout . . . after 600' of travelling lunges Thursday

should be fun

gonna double up today's and Friday's WOD tomorrow morning...GOOD MORNING! 321go

Tucker,

Brother it looked like you had great time down in Sydney. Kinda jealous! Enjoyed the Cert you put on in Cherry Point back in May 08. So when are you going to put out a LVL II Cert??

Thanks for all you do man.

All the best,
Grugly

P.S. Whoever produced that video did a kickass job. Keep it up.

this one will be brutal especially after all those lunges yester..ughhh..ohhh well itll be good when its over and time for a rest day.

Well this oughta be a blast. I get to pretend I am the man of steel. Those 400s are gonna be more of a bummer than supermans as a sub or the rx'd hip-back extensions for me personally. My legs hate me already, might as well give them something to really cry about. doms here I come!

whaaaaaat ?? this is going to be fun ... already feeling my ass and legs from yesterdays WOD.
Yeaaaaah Buddy!

Alison NYC - what's up with you these days girl!? Where are you... you're the girl I look for on here as a gage! Hope all is well!

Yes, LOVE those 400's!

throwback, I like!

Great. The thing that I horrible at. The transition to run.

Actually...I'm glad it came up. I've been avoiding it. It is gonna suck though

for no reason i was crossing my fongers to see "Nate" on the page but =(

Big hugs and bad english for all (short posts the moderator doesn't like long ones)

so you have to do the hip-back extensions slow? or you can go fast of course without momentum???? sorry about the question

Pete in Decatur- ha ha I did 900' of walking lunges due to laziness and not measuring out distance. Thank god I'm not doing this one and resting instead.

Will talk with ex bout the bambina this weekend. Feel calmer, centered after talking with her tonight. Parenting is so hard. Toughest WOD ever. I know I'm a good mom, just get tripped up sometimes and doubt what I know to be true.

Waiting for nice weather to take my bike out on road. Today it went up to 50. Springs a-coming. That means gardening and riding. Taking off to rest me bones, gonna work me brain. All academic & cultural this weekend, lecturing Friday during the day at work, going to symphony at night- der Rosenkavalier suite- NERD, and reading at my window seat for rest of the weekend, Jen thanks for giving me reading material.

Thanks to all who responded, privately and publicly. Helps more than you know. Will return all mail this weekend. Allie, yours is in progress :)

s'more/pony/eric/herm/jakers/billy - how are you guys going? sorry i have been quiet of late

This is my first week doing crossfit. My butt cheeks are gonna burn after tomorrow. Thats if I can walk after Thursdays WOD. lol

hi Rookie thanks i'm fine just wondering how did your knee with that run???

Hey Rookie,

I've been pretty quiet myself. I have walking pneumonia. Started coughing up some blood. But I can physically talk again. It only hurts when I laugh.

I missed the last series, I'm gonna miss this series and the next one is still questionable.

Thanks for asking. How is the knee? Did you try the gel?

Day 20 post-op:

Upon waking, pain in the left shoulder is the same as yesterday. My right shoulder is still a bit sore in the medial and posterior portion of the humeral head.

10 AM

Shoulder rehab in accordance with Post #344 on Thursday, 2/19/09. Notes:

Walk backs: Increase in ROM of 10 degrees.

Wall crawls in the power cage: 2nd hole from the top on reps 9 and 10.

Scapula squeezes, forward to back rotations, and backward to forward are same as yesterday.

Bicep flex and extension: dull ache is dissipating. No pain during the wrist supination and pronation.

6 PM

Shoulder rehab in accordance with Post #344 on Thursday, 2/19/09. Pain has dissipated some.

Stopped wearing the sling during non-critical moments, and only wearing it during work, workouts, and sleep. It's now more of a protective mechanism from my own stupidity than a necessity. So in that sense, it's a necessity! LOL

9 PM:

Just got done assessing another AWESOME new CF'er :)

Doing it right - healing it up ONCE!

hey is there a reason why there are only a few exercises per wod and it doesn't take much time?

hey guys i'll make a shirt that says

"if you want to date my daughter do "fran" sub 1:40"

that will keep the bastards away haha!!!

Does anybody do more than just the wod for their work out?

i find that if you're doing the wod to your personal maximum capacity, that doing extra usually leave me unable to recover in time to follow the 3/1 split, unless i'm eating quite a bit. but that's just me. part of the crossfit protocol is to be participating in another sport/physical hobby and to learn as many new sports/skills as you can.

knee is coming along really well. gel is working a treat

i miss helen

Rookie, Jakers, Pony...hope you will find healthier days soon!

s'more, LOL! me gusta que tu dices del novio de tu hija! Espanol horrible, muy malo!

Cookie, wassup! ;)

The coach in me must give you all a WOD WARNING!

If you want to go fast and get better power output, substitute Hip Extensions in lieu of Hip and Back Extensions. Keep the lumbar locked in and rotate the hips via glutes and hamstrings. This is not a scale down, rather it is a smart move to get better power output (meaning faster cycle time). The H&B Extension is not meant to be a fast movement. Work the Rx'ed way under full slow movement, and you can still get a crazy METCON effect from it combined with the 400's. Don't compromise your lower back for the stopwatch. Stay healthy, your back is worth it!

why the sudden reversion to 2004?

Oh my GOD!

#39 clayton,

I'm not in a very good shape (crossfit standard) and I have enough free time, so I do some swimming and bicycle almost every day.

I guess for people who can do WODs as requested and have very busy lives, WOD's enough, though I heard people trying to squeeze in other sports on weekends.

However you do it, enjoy!

this looks like the straw that is going break this camel's back!!
AH YEAH!!

33/M/6'00"/195 Kuwait

17:55

M/32/155/5´9"

16.39

m/29/6'1/191

as rx'd

19:09

As Rx'd

23:36

Can I get a HOO-YAH from someone! The Air Force is ALL IN this morning!

CFWU

WOD:
Subbed toe-touch butterfly sit ups

21:07

well i guess you people deserve to hear this story :
i workout at Golds gym (alexandria , egypt) and while doing GHD situps a trainer came to me and told if you keep doing this you will get kicked out i told him and why is that he told me that the movement is dangerous on my spine i told him not if you do it with the right technique and it is not my problem that people here don't know how to train the movement right and then i told him how to do the movement and to bend you knees slightly while goind do and hyper extending them while you are up and all the stuff he needed to know about it still wasn't convinced so i told him that i don't care if he is convinced or not i will do the movement when i need to and then the next time i brought my laptop with me and when to the fitness manager and showed him that video where Coach and nicole demonestrated the movement and the manager told me it is fine to do it also i convinced him to get gymnastic rings - Concept 2 -and install a long pull up bar and a climing rope and he liked it alot and he wanted to know more about crossfit so i gave him a couple of videos and thing are going great , also i was at the american center yesterday and told this representative about getting you guyss over here and givivng people a lecture about crossfit and if we can workout things out more we can have an affiliate there -it seems that i am the only crossfitter in alexandria or even egypt-, if you are intrested contact me and i am sure we can work something out

well i guess you people deserve to hear this story :
i workout at Golds gym (Alexandria , Egypt) and while doing GHD situps a trainer came to me and told if you keep doing this you will get kicked out i told him and why is that he told me that the movement is dangerous on my spine i told him not if you do it with the right technique and it is not my problem that people here don't know how to train the movement right and then i told him how to do the movement and to bend your knees slightly while going do and hyper extending them while you are up and all the stuff he needed to know about it still wasn't convinced so i told him that i don't care if he is convinced or not i will do the movement when i need to and then the next time i brought my laptop with me and when to the fitness manager and showed him that video where Coach and nicole demonstrated the movement and the manager told me it is fine to do it also i convinced him to get gymnastic rings - Concept 2 -and install a long pull up bar and a climbing rope and he liked it a lot and he wanted to know more about crossfit so i gave him a couple of videos and thing are going great , also i was at the American centre yesterday and told this representative about getting you guys over here and giving people a lecture about crossfit and if we can work something out more we can have an affiliate there -it seems that i am the only crossfitter in Alexandria or even Egypt-, if you are interested contact me and i am sure we can work something out

sorry about that :s

CFWUx3 (no pull ups or dips) was able to do OHS with PVC and no pain in right shoulder....progress??

WOD as prescribed: 19:31

I used the treadmill...should have flipped the garage bay and run outside.

HERM: I like your "new" CFWU with the shoulder rehab. Go hard everyone :)

S'more: the countdown is on for you! Labor and delivery is one of the toughest WOD's in my opinion!

41/m/176cm/71kg

As rx'd

17:44

Today it's raining on the snow and ice we have here. Worst conditions for running.
Hip-back-extensions with partial ROM due to inadequate equipement.

24:13
rain liked a sob

Somewhere between the 1:20min first 400m and the last 2:00min 400m, my very sweet, but little bit oopsy trainer hit the reset button instead of the lap button on the ipod touch stopwatch, oh well better luck next time.

Back hypers on the track (no GHD) walked 10m on the 6th lap (i love running.....;-)

Breathe IG!

Super Smart Folks at CrossFit:
I am in need of some guidance. I have be a CrossFitter for two years now and have learn more and made more improvements than I could have ever
thought possible, but now I want take CrossFit out of my garage and into my unit. So I have struck a deal with my chain of command. They have
given me an opportunity to show the advantages of CrossFit by allowing me to train my squad using CrossFit for our physical fitness training for 60 days. The plan is to give them a physical fitness test, then another after the 60 days. Here is where the guidance from you all comes in. I am wanting to do a CrossFit style physical fitness test instead of the standard Army Physical Fitness Test. I am looking for a way to
test their complete fitness level, both full body muscular strength and cardio endurance. I will take whatever advice you can give me, and thank you for taking the time to address my e-mail.

v/r
SSG Kimball, Bradley S.
4-73 CAV(ABN) 508th PIR
82nd ABN DIV

M/31/78kg/178cm

15:59

The running was on a treadmill.

my legs are still shot from yesterday....this ought to be fun 3..2..1..go

19:55 as rx'd

15:10 as RX'd Felt Great.....

400's outside
17:56

50m/5'10"/228
as rx'd 19:28

Thank the lord, i was really looking for a day of running! 400's all the way baby!!

I love running!

22.50

Tough getting around the glob on this one. Had to sub Good Mornings one round a row 500 two rounds

13:23

Talked one of my buddies over here into doing the WOD with me, I think he's hooked. Awesome workout. Subbed good mornings (45#) for hip-back ext. as the gym here is limited. Thought the 400m was going to kill me for the first couple rounds, until I limbered up.

18:39

As rx'd: 18:09

21:55 - Treadmill at 1% incline at 10.0
This is the second day in a row that I thought I had a decent time and then I checked the posts only to find that you ANIMALS are crushing my time.

Mark: 20:44 rowed 500m vs. run (a foot of snow yesterday)

Theresa: 23:07 (rowed 500m vs. run due to snow)

cfwu x3 (10, sans hip back extensions)

22:24 rowed 500m vs. run

27m 6'5" 230#

My affiliate won't be doing this today - thank goodness!

I don't know about anyone else, but when there is so much back work AND running... well the term "running" goes out the window. It turns into a very slow and debilitated wobble! I would like run the first 400 in 75 second and the last in 3 minutes... Good luck everyone!

22:15

135 deadlifts for hip-back extensions

As Rx'd
18:00 flat
(on treadmill, 1.5% incline, 8.0-9.5 speed getting faster each round)

Mannnnn is my ass sore from yesterday! I didn't expect it at all! Tried to keep POSE form but it was pretty difficult, especially after the first 2 sprints. HB Ext were at moderate speed, not too fast/not too slow.
For next time: Start runs at 8.5 speed

CFWU with 30k OH squats, ring dips, L pull ups, 20kg good mornings, GHD sit ups, 10 of each

Burgener Warm up @30kg

WOD as rx'd 21.48

Post WOD fun- handstand push ups. Practicing nose to the floor HSPUs, and also doing them with my hands on plates to practice full ROM HSPUs (shoulder touching the back of my hand at the bottom)
Deadlifts- Worked up to a single at 155kg which I struggled to hold onto. Sometimes I really miss my lifting straps...

subbed airdyne 1:30 for run

17:10

glad to see my time is under double OPT's time. I'll beat him one day. maybe.

Nice T-shirt:

http://shirt.woot.com/Blog/ViewEntry.aspx?Id=7556

m/48/190
21:30

Added 3 miles run to warm up again.

As Rx'd 16:01

good times...

28/m/192

As rx'd
20:36

1st time doing hip-back extensions

M/41/5'11"/190

23:32

F/385'6"/140

23:30 (beat him ;-)

M/25/190

As Rx'd

17:21

17:04 - my legs are flatlining now .... REST DAY!

151 5'7.5" 33 yom

as rx'd 18:39

pause top and botton of hip and back- controlled rep speed-

did Nate instead as RxD

20 rounds

Herm,

Nice job with the post-op recovery. sounds good at 3 weeks. How's the range of motion in the shoulder?

Love the motto: "Doing it right - healing it up ONCE!"

You should patent it!

16:17

Ext done on homemade swiss ball contraption
Runs outside

48/male/6'/198/week 16 CF

These type of workouts (lower back and running) used to totally trash me and I could barely run my back would be so tight. Now it is really not that bad. CF works!

18:50 as rx'd except...

1) did back exts (not hip/back as the roman chair at the gym hurts otherwise..no GHD available)

2) I missed the last 3 exts and the last run, going on my memory and maybe getting things confused with yesterday. I thought we stopped after 6 and the last run...duh.

16:50

Hip-back extensions, 400 meter apartment hallway runs.

m/31/5'9"/167

as rx'd 27:00

Newbie here, have been following the wods for 3 days now and am definitely feeling the pain :) Coming from almost no exercise other than the occasional tennis match, crossfit is definitely a huge wake up call :)

Question: I subbed supermans for the hip-back extensions since my gym doesn't have a ghd rack, but it somehow seemed too easy. The hardest part of the wod seemed to be the running. Did I do it wrong, or should I have multiplied the number of supermans by 2 maybe?

As Rx'd: 18:17
Not sure about the track distance. Probably about 500m.

Crossfit Newbie here 18:25

m/39/67"/183#

cfwu x 2 (no back ext)

For time:00:22:12

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Finished with 3 sets of 7 kips for practice.

As Rx'd
41/2:17/50/2:19/50/2:16/49/2:23/51/2:27/42/2:28/46/2:29/43/2:23 (165avg/175max)
Spaced and did extra set of 12...
Total Rx'd: 22:04 / Total Spaced: 25:16

m/26/185

subbed 500 m row for runs

20:46

28/6'8"/220

16:25

So the track and the GHD are on different floors of the gym, so I estimate 1/3 mile in between sets instead of 400m, but here it is:

3:35/4:00/3:39/4:01/3:23/3:41/2:03
24:27 total

Um...I obviously don't know this for certain, but I'm thinkin' that Sunday may be "The 3 Bars of Death." It's about time for that anyway, don't you think?

First week to the program. This is pretty tough!!!

WOD time:
30:34

24/m/195
16:18 sub hip extensions

bw 165

sub back ext

16:11

26:30, put an extra 400m at the beginning to make it an even 8.
Treadmill-10, 11, 12 mph

Not sure why my time was so slow. Had to wait some and some transition time b/t HB Ex. and treadmill, but time still slow. NO EXCUSES though. Felt good, pushed hard. Some of you guys are just Beasts at this stuff. Keep it up.

God is Good, All the Time.

21:12 - Did the slow, strict curling up and it was really hard! My hammies were yelling at me the entire time.

Disappointed to wake up and find that our box wont be doing this WOD today :( bummer. Had a nice, cold 4 mile run last night but was amped to get some 400s in today. TGIF everyone!! Happy rest day, Pony :) 1 week Herm!!! (or 6 court days!lol)

45/M/151#

16:05

m/27/5'7"/185

20:00 on the treadmill

Stupid gym was crowded and had to wait for a treadmill to open up after set 1, 2, and 3

m/28/5'11/168

CFSB

"Nate"
Rx 10 rds + 1 hspu
no kipping on hspu, which is good for me. That was def. the limiter

I plan to do todays workout Sunday and yesterdays tomorrow to match the workout length schedule.

As rx'd: 19:58

400's on treadmill, back extensions on ball w/ feet under bench.

16:10
BE's on incline.
400m on treadmill - 8.3-10.6mph (avg 9.3mph), 1%incline.

33/F/5'10"/154

Rainy outside runs
Hip-back extensions on GHD

My back has never burned so bad on a run; those hip-back extensions hurt!

17:46

CrossFit Newbs, come on in the water is warm. JPW had to break his engagement to be here today so pls forgive the stand in act.

If you are truly new to CF, start here http://www.crossfit.com/cf-info/start-how.html and follow the advice regarding consistency before intensity.

A WOD such as today's will elicit a number of questions such as what to sub for GHD hip/back ext, what is a hip/back ext, and ones like this: Comment #96 - Posted by: ss

The best answer is - do the best you can with a substitute, work like a Spealer, and note the time. There's more goodness in picking a sub and doing it well than in obsessing over not being able to perfectly replicate the WOD.

What sub? If you cannot find the (surprisingly useful) FAQs and get this answer for yourself, you may not be up to the challenge of CF. Many members of this board are willing to take personal time and help (they’ve already posted vids and subs above), but realize this board is a free asset given for the community's use and the community owes you exactly what you paid to get here. No one from CFHQ gets paid to give you info in this section.

A note for today's WOD is that you'll experience part of CF's premise of 'constantly varied' even from run to run. As you do back extensions, it will affect your stride. You may never have run with this sort of assault on your posterior chain. That's OK, in fact that's great - it's variation from what you may 'normally' do and it is one of the reasons why you will continue to adapt to these workouts long after you would have plateaued on another program.

If you are in the neighborhood of consistency, time to go hard. Watch a CF Games vid to get yourself fired up and then 3, 2, 1, go...
Paul

Looking to come to the Crossfit certification on May 9 and 10 at the Crossfit in Florida.

I have been heavily into Crossfit for some time. I was looking to come to a certification that was at Malvern Prep in Pennsylvania. Yet, work kept me in Florida for a time period longer than expected and I could not attend.

In order to become a Certified Crossfit trainer does one have to attend the I and II certification seminars? Just checking.

Please reply when able.

Thanks.

Stuart

s'more - did you get my post regarding finding someone (a chiropractor) who does Webster technique to turn your precious little baby. It works 99% of the time and is very very gentle. Don't know if there are any chiro's there??? good luck

As rx'd -- 24:41.

Karen a minute or two longer. Worked out at the Bodenhammer Senior Center in Gulf Shores.

As Rx'd

21:44

I'm not a runner but since crossfit, my running is definitely getting better. Prior to crossfit I always needed something to run "from" and never found anything. Now I changed my mind...I'm running "to" a better fitness level.

M/31/6'3"/205

As Rx'd

19:14

13:58

16:30 as rx'd

CFWU
situps on steep decline
6 pullups, 6 dips

WOD

As Rxed
24:57

14:45 as RX'd

2 hrs after squat/bench press workout:

22:21

treadmill 2% grade and back extensions to full back arch on a very large swiss ball (under the thighs), heels under the treadmill (no GHD).

Lower back cramps = whaaaaah! Cramps completely jacked up my run. This sucked like "Michael" sucks, or the 5x400m with 50 squats suck, but you have to embrace the suck, so now I'll shut my suck.

28/232/78"

as rx'ed 19:31

Done with hip extensions only,

14'12"

25/m/5'11"/203
17:46 as rx'd. Hip and back extensions unbroken, but runs were damn slow.

M/23/6'1/185

as Rx'd*

22:30

*Did all extensions with strict "snake" form, dead stop at the bottom of each rep, no momentum.

Runs felt alright, probably could have put a little more into them but back was real tight from the extensions and yesterdays GHD's. It was hard to open up my stride.

23:30

I'm SLOWLY getting back into shape after almost dying then spending 2 months in a hospital after a bad accident, then a LONG recovery 1 1/2 years ago. So I've got a lot of weight to lose and a ways to go, but I like what I see so far of CF.

15:15

double WOD'ing to make up for four day layoff, so this morning made up the row/push press wod=
14:27
checking in later with lunge/pullup/situp time

sub'd supermans for hip-back extensions
15:50

m/25/6'1"/185

As Rx'd:
21:10

Did our dreaded "Three Miles of Death" WOD here at CFEC:

For time:
run 1 mile
rest exactly 3 minutes
run 1 mile
rest exactly 3 minutes
run 1 mile

27:21 (7:12 avg pace) with 6# vest.

Not too bad on paper, but there is a huge hill in the first 400m that really adds character to the runs. Starting to feel better in the vest so might up the weight soon...

As Rx'd with 6# weighted vest

18:20

Hey ya'll, first time poster, been lurking in the dark for a while now. Been CFing for about two months now... and yes, I'm an addict. I've gone through 3 partners who have quit on me because it's "too hard". Did yesterday's + todays WOD = major ouch, in about 50 mins. Making the transition from underhand to overhand+kipping pullups, so yesterday's WOD really killed my time (sets of 10's then 5's). I have seen my strict pullups (Hiyuuuuuuuut!) increase exponentially, and lost 8 lbs in the time I have been on the program. I get the "WTF?!" looks all the time at the gym running from set to set, doing what others deem "unconventional" lifts. Anyway, just wanted to throw in my two cents and say thanks to Coach and all the others who provide the best physical fitness asset I have ever seen for FREE, and ask nothing in return. Thanks again! Oh yeah, anyone in Kandahar looking for a partner? I need one that won't quit on me.

ahh i did reg back extensions. when i was done my friend showed me how to do hip back ext.

im so angry!!

24/m/179

12:13

22:20

m/40/6'0"/191

24:04 (includes transit time from weight room to treadmill across the gym & upstairs).

19:23

Hip back ext. machine not flat at the gym - it's 45 degrees. Probably easier than flat.

Running on treadmill

GUYS!!!! My babygirl is comming in 3 days DAMN i'm shaking!!! She comes sooner than all were specting

Can't hit today's wod i'll hit "Diane" or the deadlift/burpee from the 08 games i just have arround 5 minutes to train...BIG HUGS THANKS FOR THE POSTS LOVE MY CROSSFIT FAMILY...

Give it h3ll pony hope you feel better
Ill take one of those shirts S'more
Cant wait to try 400 on our new scarry treadmill. Definately motivated after yesterdays slow time.

Rx'd
14:59
I love to run!!!

lisa 40 thanks so much but i'm a little bit out off time my girl is ready but thanks so much

Herm i saw that you like the sub 1:40 fran requirement to date my daugther haha!! Big hugs bro to Cookie and you

as rx'd

21:54

very hurtful, but love it

GOOD TIMES AS RX'D

Had to go on a Wing run this morning.. 2.5 very slow miles.

So i did HSPUs (1 on 1st min, 2 on 2nd...etc.)
Got through 8 rounds + 2

18 min

WU .25 mi walk on treadmill
WOD
18:40

s'more- I'm so excited for you!!!! Deep breaths, daddy! You and little mama are in my prayers :)

33/m/160

16:38

as rx'd on treadmill

no GHD. Did have an angled ext. so I doubled the amount.

Time 20:04

18:57 as Rx'd

Staying Army Strong in Afghanistan!!!

Mark Nash
Master Sergeant
101st Airborne Division (Air Assault)
Camp Eggers, Kabul, Afghanistan

Since I knew I still shouldn't run, but was tired of always subbing a row, decided to jump rope as a sub. Bad decision. First of all, I wasn't sure how many to sub, but ended up the last three rounds to keeping a 2 minute round, with both the b/h ex and jr. The other rounds were somewhere in that ball park. My end total was 15:09, so a bit longer than 14 if I had done 2 minute rounds.

But mid way through I realized how stupid the jr sub turned out to be. My foot started really hurting. And after I finished, (which I did manage all 7 rounds) I was barely able to walk.

Been rolling my foot on my footballer ever since. It's is feeling better, but now I know NO jumping or running, at least for a while yet.

Missed a round of 400m and 3 BHE because I remembered yesterday's workout:

12:36

Watching the vid for this hip back extension, it seems like a slow methodical movement. What's the advice: do it slow like the vid or go for the metcon effect with speed, possibly losing some of the movements efficacy?

16:11

Good morning exercises instead of hip back ext on machine.

Stress fracture in foot still troublesome or the runs could be faster.

17:34

11:24

Didn't do the last round of 3 hbe or 400m run.

Did this on the beach at Honeymoon Island. Subbed super-mans for hbe. Dad marked the 400 meters and Mom and i hit. The sand was not smooth, it was rocky and tons of shells everywhere, made things interesting.

Oh. Dear. Lord. My glutes are SORE from yesterday's lungefest - but my month-long headache is presently tolerable! Been wanting to try out the POSE method on some 400-meter repeats (last time I strained my calf - let's hope I don't repeat that incident)!

M/36/5'11"/195#

15:39

as Rx'd. Runs were all on a treadmill and took right around 1:30. The last few really smoked me. Then I had to walk back to my CHU in a dust storm.

#61 SSG Kimble,

If you do the Army PT test at the end of your 60 days the vast improvement in all of your soldiers will convince your chain of command that CrossFit works. This coming from a Major who just had his best PT test in years after 3 months of CrossFiting. Then you can talk to them about a functional PT test as you prepare for future operations.

30 yom, 185 lbs

17:44

runs were done on a treadmill, good mornings with a barbell sub'd for hip/back extensions

17:13 as rx'd

Ok - so I know how I can modify at the gym to successfully complete a Hip-Back extension (I usually use either the squat rack or the smith machine and a bench. However, would it be ineffective to use back extension equipment (The slant pad with the foot rest) even making sure that it was low enough to keep the hips off the pad? Is that question clear?

did back ext and push ups in between 400's

20 min on the dot felt good

m/23/6'3''/215

Yesterdays and todays WOD were AWESOME!

Thanks coach! Very dynamic.

18:00 as req, threadmill upstairs.

Wish i could run outside and have a roman chair there too...

19:50 - don't have a GHD so subbed 115lb straight leg deadlifts. Deadlifts were way easier than Hip and back ext would have been...

I tried lying on a bunch of crap and anchoring my feet with some other piled up crap but it was just a pain to get high enough to do the full ROM and be able to get in and out of it. Guess I'll have to splurge and get a GHD.

as rx'd: 16:41

Brutal.

20:48

M/39/175/6'

As Rx'd 15:55

Back was on fire while running the first 3 rounds. Then it loosen up and I was able to run hard.

Did a couple 10th of a mile for time after the WOD
22.09
21.67 it was an inside track that is a 10th of a mile. Hard to run the corners fast when it is that short. Can't wait for some warm weather

just got back from vacation so doing some make up!

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

10:05 as rx'd

16:35 as rx'd

41/m/155
21:52 good one

WU- 3x 15 sit ups,15 squats and 15push ups. supermans

Thought it was misting lightly rain but no, it was raining hard so I ended up doing 210 jump ropes after the first run.
Supermans instead of h/b extensions. lost track of time in all of this.

#118 Apolloswabbie: "What sub? If you cannot find the (surprisingly useful) FAQs and get this answer for yourself, you may not be up to the challenge of CF."

While that may be a fair comment on many WODs, it's unfair with today's. The FAQs don't appear to address hip-back extensions, and don't provide a sub.

Many folks seem to be doing good-mornings or supermans, but to me that seems to capture only half the prescribed exercise. Me? I'm considering doing one hip extension PLUS one good-morning for every hip-back extension in this WOD, but that seems a bit extreme and I don't want to be bedridden tomorrow. Hence I'm interested in other folks' thoughts. Under the circumstances, it's certainly legitimate to ask.

#62 Shane,

Why don't you first start out by just having everyone do the standard PT test before and after the 60 day period? Better yet, have two groups - one does Crossfit, the other does standard training for that time period, and compare the performance on the PT test for both groups at the start and end of the period.

Joe

13:14
w/ 12.5 lb weighted vest

m/38/5'10"/168

33/m/215/6'5"

15:47

m/27/213/5'11"

18:33

Legs still sore from yesturdays workout, but this wasnt that bad at all. I think im going to do regular lifting when there are non timed WODs.

34/M/185
Sub superman for ext.
13:52

15:36
sub'd 45lb bar good mornings for extensions

13.32 easy

As rx'd:

15:05

17:53

Throw in an extra 400 and make it an even 2 miles, you sissies.

(I'm, uh, too busy myself..but if I was going to...)

18:21

Subbed 12 lb. good mornings.

My glutes are roasted after yesterday. I'm walking like a baby deer today.

Running felt good. I did Burgener warm up and Crossfit endurance warm up.

m/30/5'10/200

I have no good place to do hip-back extensions so I did a bodyweight metcon workout instead.

"Bad Snake"
60 seconds jump rope
21 Knees to elbows
50 push-ups
15 L pull-ups
60 seconds jump rope
15 knees to elbows
35 push-ups
12 L pull-ups
60 second jump rope
12 knees to elbows
20 push-ups
9 L pull-ups

one round for time: 14:41

43yom / 147

13:30 as rx'd

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

as rx's 16:28

No stoping no breaks during reps, my time was in the run.Runs out side

Modified WOD @ local gym: Ran (very) hard for 400M then jogged for 200M x 7 (didn't want to give up treadmill); then multiple sets of reverse Hyper w/swiss ball. Not perfect but still very good.

With Lent here, gave up beer and bad carbs...need to lose about 20 to get back to my playing weight!

M/50/195/5'11"

M 68"/165/40

19:25

Warm-up: 15 min bike, 3 x CFWU

WOD: Subbed Back Extensions/ 450m run otherwise as Rx'd

23:45

M/39/6'1"/258

19:40 subbed supermans for hip-back extensions. then did deadlift ladder from 10 down to 1. working my weight up from 185 to 295.

any other crossfitters at camp Liberty?

s'more - how exciting for you and Mrs. s'more! There truly is no greater joy...

Fit Mom and Herm - I think you both should try one arm handstands!

CFWUx2 + push ups (no pull ups or sit ups)

Did yesterday's walking lunge, pull up, sit up WOD.

All PU's band assisted with broken reps except the last 6. Haven't gotten the hang of kipping yet...
All SU's abmat anchored and unbroken

I was solo at CrossFit Persevere this morning and had to really concentrate on motivating myself...Forgot to start the timer, but from the wall clock I estimate 15 or 16 minutes.

F58/140/5'2"(almost)

31/M/190

as rx'd 18:17

31/M/190

as rx'd 18:17

Worked on form on the hip and back xtensions. First time I've actually done those.

18:52

25/6'2/196

19:58 as rx'd

first week of cross fit

CAN'T GET ENOUGH OF THE SUCK

M/36/183/5'10"

Can't do hip/back extensions in the garage gym yet.

Did a modified FGB instead, 5 rounds:

45# SDHP
20" box jumps
75# push press
35# KB swings
20# med ball squat thruster

Score: 586

14:50

I did 100 meter lunges yesterday instead of the 400 FEET, a mistake I will never make again. Today my legs feel like #45 bumpers.

Rx'ed
20:14

33 yom 220 bwt

wod
hip/back ext on 45 degree back ext
400 runs on treadmill w/ no incline
speeds of 9.5,9.7,9.9,10.1,10.3,10.5,10.7

total time: 19:33

M/49/5'11"/174
15:40

F/50/5'6"/135
17:00

M 34/142/5'7"

As rx'd: 18:31

19:51, running on treadmill set at 7.5MPH. Should have ran at 8.5 or 9MPH.

Hey s'more,

God Bless, I wish you all the best. One word of advice, if you don't feel the urge to cry when your child is born, pretend to cry. Do whatever you gotta do but if your wife doesn't see you cryin, you will hear about for years to come. LOL! I know it's cliche but, it really will change your life. babies are pure love.

M 21/162/5'8"

Subed extensions for 45# good mornings and added a 400m at the start on accident. 16:45

im always a couple WOD's behind so i did the push press/row today subbed sumos for rows and had to sub 75 lbs for 110 because 110 would have been my one rep pathic i know but im getting better 2 weeks ago i could only do 65 for that many reps so definitely an improvement i finish 18:20 then rest a min and ran 3 miles for time 24:00 was not really happy on etheir time body was real tired today dont why well tommorrows rest day so have a good one

also does anyone every have troulbe sleeping i've having this problem where i wake up in the middle of the night then have take some sleep aids to help if anyones ever had this problem an knows wats up let me know dont have insurance right now so cant see a doctor thanks

as rx'ed 19:23

19:47
ran on treadmill due to snow
Chloe was up only 1x last night, so had good energy today
lungs are out of shape!

19:21

21:05

Modifications:

Hip and Back Extensions as Rx'ed, 21, 18, 15 on GHD, 12, 9, 6, and 3 on a back extension bench.

200m walk on 15% inclined treadmill per round.

Time: 24:32.

Since the two modifications were in my regular warm-up, no warmup was done. Tried to maintain a 3.7-4.0 mph pace on the treadmill and unbroken reps on the Hip and Back Extensions.

Holy Hip/Back Ext. Batman! Rock on. Will start out with a 400 to get an even 2 miles out of it.
This is gonna be great!

Am doing the Catalyst Athletics WOD for a while, to help me improve my Oly. I am really enjoying it, and feel like I'm getting stronger on it. My snatch is still weak, need a coach to help with my technique...someday.

Snatch - 70% (89lbs) x 1 x 5
Snatch balance - heavy single (89/111/111/111)

5 rounds for time:
250 m row
8 pull-ups
=8:34

At KMTB.

39/m/190

run as rx'd
sub 45lb good mornings for HBext
14:33

18:08

22:01, treadmill @ 8 to 7:30 min/mile pace. 80' from GHD to treadmill. HBE's unbroken.

Did a double WOD:
Thursdays WOD: 14:37 as Rx'd
3 min rest
Fridays WOD: 21:37 as Rx'd

I am wiped out now...what a great feeling!

Rigged up an awesome back/hip extension set up with a flat bench and smith machine. My low back really digs the roll-up motion
Time: 17:42 h/b extensions slow and deliberate all runs under 1:45

Then rebounded the basketball for a co-worker for 20 mins and hit this beauty:
25-20-15-10-5
Push-ups
Sit-ups
Box Jumps
Time: 6:38

My legs are SHOT, snowboarding should be fun(ny) tomorrow)

As rx'd

17:24

Time on running could have improved

m/37/76/200

gmornings 65#

18:15

As Rx'd 15:04

All sets continuous and unbroken. You guys with the 13 minute times are an inspiration. I ran as hard as I could every time. My legs are completely fried.

M 42, 168

As rx'd 14:48

Finished out with a 15:57 and then dropped to the ground in a pool of sweat.

As rx'd, 16:28. Quarters on treadmill, transitions were definitely an issue.

Warmup: 4 min. easy run, 3 rounds of 1HPS straight into 5 OHS, 65-75-85; 4x5 SP 95-115-125-125.

22:04

Hip & Back Extensions done on a globo back extention machine, not GHD. Runs on TM.

14'33
Hip and back extensions done at globo, runs were on treadmill

my babygirl is loosing some liquid she is having problems...trying not loosing my mind

Day 22

As rx'd

25:56

m/42/164/6'

13:47

19:00. sub 500m row for runs

As rx'd with running on a treadmill

around 20 minutes(forgot to start the timer right away.)

#210 Jon

I too have troubles sleeping. When I first started CFing, I slept like a baby, but now I struggle for anything beyond 4 or 5 hours of consecutive sleep. Mostly, I can't seem to go 8 hours without food, despite what I eat before bed, so I have to get up and eat something. Generally the process of finding a snack, enjoying it and letting the dog out let's me go back to sleep within the hour. A hot cup of tea or milk helps along with some controlled breathing/mediation. But man, there are those nights when nothing helps. Can't say I know why this happens, but I share your pain!

I just wanted to thank Scott at Crossfit 'Cuse for letting me work out with them in their facility. It was great to get destroyed by the WODs while traveling. Really appreciate it. Thanks again!

22:20

Almost as Rxd except started w/ running (too early, insufficient caffeine). HB Ext were probably nothing like the vid.

Doing this on the treadmill with the BE bench at the other side of the gym was interesting. Probably added a couple hundred more m. Got some interesting looks and one guy genuinely interested in the workout.

WOD - 13:20 (on track) [50y/m/11st12/70"]

26:12

had to run up and down 2 flights of stairs between exercises so i'm not that down on my time.

As RX'd

14.35......love being able to run as a Triathlete! with the transisition its just like T2!

Correction did hip extensions crap!! My workout was not as Rx'd!! oh well

m/20/161/5'9"

indoor track at rec center is 1/7 of a mile so i ran about 30 feet short of 2 laps. don't know how long that is probably a little longer than 400m.

20:09

M/25/6'1/175

w/u: jump rope practice

WOD: subbed Supermans for Hip/Back Exts.

16.28

Really wanted to do this WOD outdoors, so a sub was needed for Hip/Back Exts. Held myself accountable by passing for two-count at the top of each Superman. Actually turned out to be quite difficult on the lower back, and made 400's tough.

s'more #231
I did not quite understand what's the issue with the little one, however try to keep your mind on the future.
I had huge problems with my daughter, from 2 weeks on - not terminal ones, but she was in the hospital or sick very often. So I understand your pain and worries. Kids must have their share of sicknesses and troubles, and it is out role to keep our mind streight and give them certainty it will all end well.
You're big dada now. She's (however small) looking at you to assure her all will be well.

Be strong, me and other parents of grownup children send you good vibes and best wishes.

as r'xd 26:09, legs were starting to get tight...

M/28/185

CFWU X 3 (pullups, GHSUs, & Dips)

As Rx'd: 25:38

15:00 as rx'd

m/23/183
w/ a treadmill as rx'd
~18:30

18:30 as rx'd.

m35/170/5'8"

as rx'd, 17:45

#245 jos i don't speak english i'll try to explain....
my baby have not born yet she is loosing (anmiothic sorry i can't spell it) liquid in the utero and she is in high risk that's what the doctor said...

thanks for posting i'm made of iron outside but inside i'm broke right now...trying to look calm and tough

17:56 As Rx'ed

Paced the run at around 8.5 - 9.5 speed on the tredmill

F/25/5'0"/120lbs

26:45

As Rx'd. Ran all the sprints on the treadmill barefoot. Working on that pose form!

warm up: mowed my lawn
subed sit ups for hip,back ext.
15-16ish forgot to stop the clock(tired)

as rx'd 21:40...booo

First time in about 6 months I havent warmed-up my back before the WOD. Back knotted up on the first run and slowed me way down. I'll remember next time!

15:38 as Rx'd.

24:13 Kind of milked it, still kinda out of shape.

As Rx'd:
18:09

Had fun with this one.

Did this one as RX'd and I'm damn proud of myself, this is like the 4th or 5th one I've done as RX'd.

23:46

My back also started messing with me on the 4th 400 but I kept with it and did it.

Now to fill my tub with ice and sleep in it tonight as I know I will be sore tomorrow.

age 19 bw 170
15:05
done outside in the FREEZING cold. and i was so sore from yesterday. my ass is just screaming at me

16:51

a chick jumped on the back machine on my last set...waited about 3 seconds and started running again

sore from lunges yesterday!

Brutal just brutal. I dont have a timmer yet but I was in and out of the gym in 20 minutes. That included restroom, drink, and weighing before and after workout. I'm excited to get in shape!

30/m/198

19:00 in the snow flurries.

worked my ass off during that last 400 to get done under 19 minutes. almost happened.. just 5 tenths short.

M/49/151/1-1-06

Pretty weak effort today. Couldn’t help remembering how many days it took me to recover from last Friday’s SP/PP/PJ fiasco.

W/U CFWU x 3 (- dips)

WOD (modified from a couple of days go)
Row 500M (1:55)
Push Press 65# 15 Reps
Row 500M (2:03)
Push Press 75# 12 Reps
Row 500M (2:04)
Push Press 85# 9 Reps
Row 500M (2:08
Push Press 95# 6 Reps

13:51

Sooo…where do I start to count the character failures? The goal was <2:00 on each row. Just couldn’t make myself hurt enough. I chose a reps scheme for heavier weights because the 150 reps of shoulder work last Friday left me in pain for 5 full days, and then wimped out and chose (pick a name) weights.

Every now and then it’s just hard to make yourself go hard enough when it’s just you, the clock, the lonely and the pain.

Character flaw.

sub'd 500m row for run

17:40

185lb M

CFWU (MUs instead of PUIs/dips)

Due to foot, had to sub 500m rows per round. Otherwise as RX'd.

20:48

Much time added because of distance from C2 rowers to GHD (all hip/back exts done unbroken, all rows sub-2 min). Man, I wish my foot would have been ok for running today - rowing hard for 3500m total is frickin' awful!

Take care!

m/32/230/69"

as rx'd 19:15

m/28/5'8"/140
25:34

3 rounds:
hip-back extension (21, 18, 15)
500m row

4 rounds:
hip-back extension (12, 9, 6, 3)
.25 mile run, treadmill

20:30

Subbed good mornings and running was done on a treadmill: 21:15

21:00

The run from the back extension machine to the indoor track, 2 laps, and then back was approx. 500m (my workout buddy paced the non track section). So we ran 500m for every 400m section requested.
This one was brutal; my hips, butt, and lower back were smoked from the extensions; the run finished off what was left of my legs.

21:31 as rx'd

tried to stay strict with hip/back ext.

runs on TM @ 1%

working on 3 hours of sleep....

21:09

Back was on fire after the first round.

Ran on the treadmill.

s'more - i had the same issue with my twins. not to worry, my friend. im happy to report they are healthy 8 year olds :) Prayers and HUGE (((HUGS)))
Keep us posted!!

M/5-10/195/38yrs

As RX'd: 21:10

Probably spent 1-2 minutes (total)screwin around with the darn treadmill trying to get up and going each run (errrgh)! Killer workout on the ol'back and glutes!

Semper Fi

15:42

Used treadmill on 13 mph

could have been under 15, but the treadmill takes a bit to accelerate, plus I had to walk 50 ft to the GHD machine

20/m/160/5'9

25:00

38/m/5'11/165

subbed 0.25 mile run on treadmill
23:36

19.00

subbed good mornings for hip-back extensions

m/19/5'11"/161

subbed Back ext

15.33

thanks Cookie i'll keep posting the alarm was the fluid levels GOD i want to hold my daughter!!!!

30/w/m/180 as rx'd
23:45

16:24 runs done on a treadmill. Felt I could have gone a little faster. Next time.

after yesterdays work out i did not think i would be able to do any running, my legs were killing me all day. but it ended up not being to terribly bad on the running, but the back is sore. and smore good luck hope everything works out for the better,

M/33/192/6'

16:00 flat.

(maybe 15:59 if I missed the second to look down at the stopwatch :) )

Amazing how you can crank out that last run to hit a target.

I´m too slow.

M/30/250/6'9

27min

With my most awesome husband there to cheer me on, he went first after measuring to the 'inch' the route from the track, around one lap and back to the GHD machine. It was 500 meters o the nose. The gym at the Navy base doesn't take kindly to moving their machines out, so this was our route.
He booked it and came in with a time of 20:58. OMG, I knew I was toast! Then again, it was a run, so I knew it was his day to 'hand it back to me'. Teeheehee. Love it.
Gave it my best shot. All Hip/back extension done with precision, had to discount one when i was down to 9, I could feel my lower back was too stiff coming up, so put in one more. The running was definitely my slowest here, as all hip/back extensions where unbroken.
Total time 25:14. I'm glad it's a rest day tomorrow! ;-)

This was a fun one although, I enjoyed yesterday's much more!

Completed.
Stopwatch taken and turned in to lost/found.

21:40 as rx'd on treadmill 1% incline

14:10 - Roman Chair for Hip-Back Extensions. I think I'm gonna puke.

Bingo 265:

You are being way too hard on yourself. Your average pace for the rows was 2:02.5/500m. That is very close to your goal. Looks to me like you went at it nice and hard on the first rep (1:55), and then paid the price later. That is hardly a character flaw. Next time, or on a similar WOD, consider coming in around 2:01-02 for the first couple reps, then blast the last two to reach your goal. It also seems sensible to back off on the PP given your experience last time. You'll live to fight another day.

Disclaimer: I am not a coach, and haven't been crossfitting all that long, but I've been rowing a long, long time.

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

Warm Up: Greg A's Warm Up, 10 reps per exercise + Bergener WU, some walking on hands and bar muscle ups + some OH Squats with 95lbs.

WOD: with 500m runs: 20:56

Hip and Back Extensions: having no momentum made these more difficult and the slow cycle time increases the work that my hamstrings do giving them a much harder grilling then usual. These made the first several steps of the run quite interesting :>)

400 meter runs: Subbed 500 meter runs because I have 500 meters mapped out already, yeah me :>)

Cool Down: Bench press, I asked my lady Lysa to ask Coach Rip what I could do to improve my weak @ss press and he said, "do bench press you silly man". It would come as no surprise to Rip that, yup, my bench press s_cks too :>) So Lysa started coaching me on my bench press working on cleaning up my technique, wow what a difference. In one week of focused coaching, my bench press PR went from 195lbs to 225lbs, which I hit today. Awesome! Thanks Lysa and Rip, I am now on my way to making both my bench press and my press less shameful :>)

Have Fun, Train Hard,

Billy

26m/5'10/213.

20:29.

Subbed supermans because I wanted to do the workout outside.

Brand new this week to crossfit. I'm pretty out of shape but it'll hopefully come pretty quickly.

17:33...kept restarting treadmill and waiting for it to build up to a sprint....got real light headed from the hb extensions:P

s'more - thinking of you 3 at this very special time. positive thoughts. everything will be over shortly and you will be able to hold your precious bundle. keep us updated!!!

m/24/6'7" 210#

as rx'd 24:00

ouch
shouldn't have done dead lift burpee WOD two days ago...
19:30
should have been SO much faster.

Treadmill, and had to walk in and out to get to the back extension thingy.

17:18

thanks so much Rookie i apreciate your concenr big hugs

19:59

Could have cut a good 45 seconds off if that damn treadmill didn't take so long to start.

as rx'd (treadmill)
15:48

*^*^*s'more update*^*^

little bit more info re: s'more. Been emailing in spanish to him, I think the stress of impending birth is affecting his english.. so its easier in spanish.

His wife is on bedrest, since she is losing amniotic fluid. The baby's lungs are not mature yet, so she (baby) received an injection (in utero) today to help respiratory function, will get another one tomorrow.

He was kind of freaking out before, feels a bit better. I can see how such a physically strong man could feel so powerless in a situation like this, be humbled by the fear of something happening to either one of his sweet girls. This man is so amazing guys. Whether or not you pray or believe in the man upstairs, just think about him and his family. I know most of you already are. This will all be over soon, and we'll all breathe a sigh of relief.

M/18/165/5'10

As Rx'd
20 48
should have ran a lot faster. I thought that i was going to die out, but i never really came close to hitting the wall.

Kuthe: 22:25? something close to that

f/24/5'6"/155

15:20....would have been a tad faster without the walk between treadmill and back-extensions.

m/38/5'10"/ 174

did the pack for 16:49
1.0 incline on the dread

after one full 3 WOD block (Scaled), I'll welcome the rest day

Hi everyone,

I was wondering..when they say "for time" are you timing just the running - or ...everything?

and is there supposed to be no rest in between?

sorry, I read the FAQ but please bear with me! :)

Thank you for the update, Lil Pony...S'more, we are here and I believe in your ability to find life in every moment and breath you take.

The body has an agend, a schedule that requires perfection and adherence and will defy your pleas...but it will respond to support. Let it know that love is waiting, that the spirit inside that body has a purpose that requires it to be alive and well...accept it as it is now and find solitude and peace in knowing that you are capable to face and persist whatever comes with each moment. Forget the past and bring your gaze back away from the future...just look at the now. What do you see? Your wife? Your baby? Your girls? Your community at Crossfit? This moment, with all of these arms around you and all of these hearts beating together, is just perfect...feel the life that is here and let it bring nourishment to any wounds.

Love is with you...love IS you.

31/m/5'10"/210

subbed 500m row for run while my ankle recovers

25:42

27 yom 6'2" 160#

Pre: Warmup x12 x3 (inverted pushups, ring dips, squats)

WOD with back extensions subbed for ring pushups

17:50

400m runs measured out with my car

#307 Lanz:
Start your timer with the first movement, stop it with the last movement. No rest unless specified, balls to the wall effort from start to finish.

Don't be afraid to ask questions, it's how we learn! If it's not in the FAQ's, it's likely at least one of us can help you out!

37M/5'10"/166#

As Rx: 20:35.

Outside road course. 30F (19F wind chill). Like yesterday, didn't push this too hard on account of my recovering from the flu. Felt good to run though. Should be back full throttle on Sun.

16.25

25/m/5'11"/175
As rx'd
15:37

15:56
Did Hip-Back extensions with snake movement no momentum. Felt a lot different than regular back extensions.

21 HBE :31
400m 1:38
18 HBE :35
400m 1:50
15 HBE :31
400m 1:53
12 HBE :30
400m 1:57
9 HBE :23
400M 1:57
6 HBE :19
400m 1:53
3 HBE :13
400m 1:38

20:16

17:50
Did all my 400s in under 90, must have spent a minute on the first couple HBE sets and prob 20 sec transition each way

46/181

20:01, Damn

F/42/5'6/125

As Rxd treadmill

19:16

As rx'd on treadmill.

16:31

M/36/5'8/161

lunge/pullup/situp wod= 22:58
after the row/pp wod in the morning this distroyed my legs, so we'll see if im able to make up todays wod on saturday

19:09 as rx'd on treadmill
w/ 50m (including 16 stairs) between treadmill and GHD

17:29 treadmill

As rx'd - Time: 14:53

Ran outside at dusk in the rain in New England... good thing it was warm!

As Rx'd: 20:06

As Rx'd: 20:06

off day = sick

As Rx'd on treadmill: 17:01

19:50 as rx'ed

could have shaved 3 minutes off if I didn't have to walk down a long hallway between the GHD machine and the track.

M/27/176/6'1

16:57

did this one outside on a grassy field, subbed supermans, runs were at least 400m, maybe a little longer

as a former hs distance runner, I can say this felt very different than the interval workouts I used to do. It's like I was teaching my body how to run all over again.

F/27/5'5"/119lbs

Subbed HBEs for Good Mornings (22.5 lbs)

23:22

as rx'd except ran hills
Real men run hill 400s

hahaha

22:05

M/28/220

24 minutes

Should have been ~19, started cramping on last lap

m/6'/193/27

As Rx: 18:23

The walk from the track to the back extension killed my time.

#236 Thanks at least i know im not the only at first i thought it might be overtraining but i have hit before an its not really the same feeling i just hate because i know taking sleep aids all the time can't be healthy i have one question if anyone could answer me that would be great i train 6/1 instead of 3/1 an usually have one day that i just work on interval running during that i think that i eat enough to support my training does anyone else train 6/1 or am i pushing it thanks to anyone who answers

As Rxed: 25:30

Wow, running was weird. Haven't ran in a while because of the snow.

Used a 45# bar for good mornings.

15:11

16:50 as Rx'd

CFE was rough after this one.

WOD as prescribed, time=15:46.

18:35

Subbed: 2x good mornings

Chose this sub because:

1. would have lost too much time in winter time transition between run and ghd (have to take shoes off!)

2. high rep/ROM good mornings are great for the hamstrings and calves.

16:14. I wish I had run faster early on.

cfwu (did jumping pullup vs. assisted)
as Rx'd
28:35

first full cf workout

Hey Jon, i do what my body tells me to do.
If i can do 6/1 then do it.
Hell last week i felt that i needed know rest so i did a 5k run. Just do what u think is best for your body, be good to it and it will be good to you.

M/32/160 6'1

19:52

F/38/142ish/5'4"
As rx'd 28:25. Little bit of a fight to get the treadmill going on one round.
400s were slow- 5.3-5.7 on treadmill.

13:17

It sucked that the treadmills kept dying. Star Trac treadmills suck, if they can't sustain speed over 11.0 you shouldn't be able to program over that.

2 sets overhead squat/military press combos 27lbs
2 sets one arm barbell curls 21lbs

14:04 with a 100ft distance to the track to start the run.

24:39 tread mill @ work
1st attempt (F) due to call in 2nd round
Started from scratch 30 min later.

24:40. Blah

16:29

This one definitely played to my strengths. Runs on slightly slippery sidewalk at 12f.

16:33 as rx'd since the workout was mostly running i have a good overalltime, unlike yesterday my time was soo bad.

25:34

d - 30m/175

19:17 as rx'd

j - 35f/125

23:30 as rx'd

m/20/5'8/158

19:47 min

1/2 tabata push-ups before and after

WOD with 2xsupermans sub'd for Back EXT.

TT=13:31
wet & wild here in mississippi.

M/24/79kg

As rx´d on treadmill
18:27

ran on treadmill
subbed 20-lb goodmornings

18:25 (treadmill takes forever to warm up to a decent speed every round)

Just started crossfitting 2 months ago, I'm from a D1 football background. Just wondering if I'm anywhere close to the elite crossfitters. I did Christine today (500m row, 12 bw DL, 21 box jumps 24") in 9:05, and Elizabeth (21,15,9 135# squat clean, ring dip) last week in 5:37. Appreciate any feedback. Maybe if I give everyone Big Hugs they will welcome me to the community. ;) Love Crossfit, love the website, and love the community. thanks Coach and fellow crossfitters.
-Tommy 27/m/195/6'1"

As Rx'd

16:58

Jodi (F/30/110)

21 Good Mornings
50 Lunges
18 Good Mornings
50 Lunges
15 Good Mornings
50 Lunges
12 Good Mornings
50 Lunges
9 Good Mornings
50 Lunges
6 Good Mornings
50 Lunges
3 Good Mornings
50 Lunges

Notes: used 20# ball for good mornings

Time: 11:05

M/ 30/ 6'2/ 215
28.45
scaled up and added pushups and leg lifts for abs

"...Just wondering if I'm anywhere close to the elite crossfitters."

-Tommy 27/m/195/6'1"

Comment #358 - Posted by: TommyinBend

Your short metcon power is astounding, Tommy! I would assume that your lifts are all strong since you're a former footballer. How's your longer metcon?

WELCOME TO CF! :)

#148 S'more....my husband and I like your shirt idea as well. We have 3 daughters ages 8, 7, 5.5

Sooner than later a shirt like that will be very handy.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Jog 400M.

As rx’d: 22:24
Foam roll after

#196~I'll get on the 1 arm handstand tomorrow morning! GREAT THOUGHT.

Did 5 pull ups and 5 chin ups tonight from dead hang and pain free...maybe there if I keep my head out of my A$$ and try to be patient this shoulder will heal.

22:09

Subbed 24kg KB windmills, runs were on the street, up and down from the 3rd floor sucked as usual

RJ M/22/170/5'9

18:10

He did runs on the treadmill, and subbed hip-back extensions for good mornings, also adding 4 reps to each round to try and make up for it.

Ryan M/22/185/5'10

15:44 as RX'd

Though I'm sure a couple of my hip-back extensions looked nasty.

F/37/123
Runs outside- warm (about 50) but v. windy!
hip/back extensions on GHD
19:54

did good mornings w/#45 plate to for sub hip/back
12:43

22 / M / 5'9" / 132lb

I'm way off the main WOD because of starting school; I did the row/push-press WOD today, scaled down.

Row 500m
75lb PP x15
Row 500m
75lb PP x12
Row 500m
75lb PP x9
Row 500m
75lb PP x6

20:12

first time for this one:

19:30 as rx'd with angled back ex.

gave blood yesterday so today was rough.

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

M/28/6'1"/197

As Rx'd in 15:53.

Could've pushed it more on the mid 400s, as well as jogging back and forth to the treadmill.

F/45/5'2"/126ish

swapped 2 min indoor cycle for 400m runs

19:30

as rx'd 20:46

I did yesterday's WOD today, but half way through i felt a little weak and was thinking it was probably not the greatest idea after getting a crap load of blood taken at the doctor's office just prior. Completed it anyhoo. Pull-ups were band assisted.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

17:05
Happy weekend everyone! Beautiful post Jen!

Cut back to:
18 Hip-Back Extensions, Run 400 meters
15 Hip-Back Extensions, Run 400 meters
12 Hip-Back Extensions, Run 400 meters
9 Hip-Back Extensions, Run 400 meters
Runs on a Treadmill 14:53.
Followed with some box jumps and jumping pullups.

as rx'd. . ran on treadmill

18:04

WoW! What a supportive, motivating and encouraging group of fine people Cross Fitters are!

I'm astounded every time I read these post! Who would've ever thought there'd be a group of people this enthusiastic gathered in one community. I'm honored to be a part, however small, of this CF family. And to think it's World Wide. That makes it even more special.

Coach, kudos!

To all the people who contribute to this site, thank you.

S'more, I'm sure your baby girl will be just fine. You have an extended family here at CF.com and I'm sure if you ever need anything, there are plenty of us willing to assist in any way we can.

To all the regular posters, thanks. There are too many of you to name, which, goes without saying, how big the CF family is getting.

Newbies, we can't be newbies forever, lol.
Someday we'll be the regulars and taking care of the FAQs. I can only hope I have as much patience as what I've seen here.

Take care, and as S'more would say, BIG HUGS TO ALL!

On treadmills otherwise rx'd:
12:54

Aniz(f)
13:55

L.C.(f)
15:33

Annie D.(f)
16:34

Question: Is the 400m a jog or a sprint? My four 4 averaged under :60, but I was dead to the world and need much more recovery. So this WOD took 3x longer than most of the people on here.

I could easily run :90 400m with out being very tired and finish well under 25min. Is it better to push myself on every run or have a lower over-all time?

thanks

Wow, I am sore now.

15:40
as rx'd

24:53

58/M/195 - front squat warmup
- front squats 3x5; 160, 165, 170
- back squats 15@155lbs
-AMRAP in 10 min.; 10box jumps @ 18", 10 KBS @ 55lbs - 6rounds
- 35 ring dips 22-13

48/F/125 today's Wod, subbs; 500m rows, sldl @ 35lbs, 23:27

M/32/6'2"/185

WU:
10 min: 12 OHS (15lb bar), 6 pushups, 3 pullups

WOD:
As Rx'd on treadmill
20:38

good mornings sub for back extension
in the rain.
21:35

Thanx Herm I appreciate the input. I can run a mile in 5:45 and I'm not sure what a good metcon workout would be but I did 23 rounds cindy and got 30 rounds of chelsea pretty easily w/ chest to bar pullups. 419 FGB The shorter stuff is definitely my strength. You're the one with the shoulder right? Hope the rehab is going well, I did a knee about 8 years ago. I let it get 100% then got to enjoy my last two years of football pain free. Let that thing heal right and it will all be worth the wait.

Well...the tredmills in my globo gym were unavailable so I rowed for 250 instead of the run 400 meters, and I meade a mistake, I started with the row then HBE's...I just check that i did it wrong...

For Time:
250 mts row
21 HBE's
250 mts row
18 HBE's
etc etc etc...

Time: 14: 24

thanks Jennifer that was beautyfull, Fitmom yes that would be a very handfull shirt big hugs

TommyinBend wellcome bro

God is wise he makes you clear that you can lift more than 225# overhead if you hit fran sub 3 min when thinks like this happends you realice how WEAK you are...all that strenght is useless in this moment....

big hugs everybody and THANK YOU

thanks so much Cricket thanks for your post

As Rx'ed - 18:20

m/30/5'11"/180 lbs

Did hip ext on a physio ball with feet under a chair.

16:29

14:54 as rx'd

34/M/6'1"/211

13:36

As px'd. 16:24

WEATHER: 23 F, no ice, some wind.

JULIA: F/44y/5'02"/151#
WOD: Subbed HBExt with Good Mornings Touching Toes with 15# Dumbells. Subbed each 400 m Run with 6 rounds of 30 sec Jump Rope, 20 sec rest.
TIME: 30 min

GEORGE: M/40y/5'08"/156#
WOD: Subbed HBExt with Good Mornings Touching Toes with 25# Dumbells. Each of the 400 m Runs were between 1:38 to 1:44.
TIME: 24 min

20:29, runs better, still slow. back seizing up on last 2 rounds. better than michael tho.

20:11 subbed 500m row

4th WOD..As Rx'd (treadmill) 32 minutes
58/M/6'/278

m/31/200
as Rx'd
17:30:01

14:08.

As RX'd w/ GHD hip extensions.

Can go faster.

14:35 Hip back ext done on swiss ball.
1 mile run post
fun!

hip extensions
run on treadmill

14:49
felt geat after extra day off

Scott m/48/6'/210

As Rx'd
19:58

23/M/6'3/210

Supermans for Hip Ext.

14min

18:52

M/38/175/5'8

as rx'd 19:16

Holy shrinking hamstrings Batman!

HB Extensions as Rx'd, but running up the stairs to get to the track was a bit of a pain in the butt - literally. I definately need to push harder on the run, but today the gate didn't want to open without a fight.

23:17

Warm-up 10min row 2300m
3 x CFWU (less Extensions, add barbell hang snatch)

M/38/175/5'8

19:16 as rx'd

Rookie just started. Did the fitness eval last night and was sore from that. LOL I never thought I could get a workout in less then 6 min.
Did the WOD today in 14:51

m/21/6'2"/175lbs

17:59 RX'd

520m run instead of 400m. had to wait a few times for extension machine

34:00

18:46 rx'd

As rx'd: 24:27

Apparently I need to push myself much more on the runs! Thought I wouldn't make it through the WOD though, so not sure I had much more to give!

24/m/168 - last day i can say i'm 24!

as rx'ed - 15:24

Really focused on the form on the hip back extensions. I had never really done them correctly before so I watched a couple vids before I went to the gym, and I felt like I did pretty well as far as holding my form. My lower back and ass were toasted!

M/43/185#/5'9"
Sub'd 500M Rows for 400M Runs
Else as Rx'd 24:00

subbed good mornings with 45# for HBE

19:45

As rx'd

27:18:33

I had to go back and forth between upstairs and downstairs to use the GHD for the first couple sets. Then the one treadmill upstairs finally opened up. I also lost count and did 12 twice and skipped 3..

14:27

3 people including myself did this WOD. This is a croud compaired to what I'm used to lol.

Me: 19:26
Marisa: 26:42
Josh: 30:48

all as rx'd

I'm really proud of everybody, we all went hard tonight. Great job! Good night CF nation!!!

Sub'd 75# goodmornings for the back hip extensions.

Time = 21:51

25:28 w/ runs at 9 mph. 15 min ellip wu 18/18.

M/24/158/5'7"

As Rx'd (had to use elliptical for running - my ankles just can't take the impact. They're put together wrong - probably made my time better then it should have been)

Time: 16:57

M 38 5'10" 151#

:s/Hip-Back Extensions/kettlebell back extensions (35# KB)/
:s/400 meters/440 meters (inside lanes flooded, using the outside of the track)/

20:28.60

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Time: 14:14

As Rx'd:

Set the tredmill at max (6min miles)and jumped off every 400m. Could have gone faster if the TM was faster.

15:30

Gymastics practice:

L-sit 1:30 total time, each hold was btw 15 to 25secs

Handstand practice

wu x 3 x 10: dip, sit, squat, pull, push

For Time: 26:45

Runs were probably 500 m each. Started at GHD and ended at GHD in college.
Lower back cramped. All B&H ext. broken.

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

21:27

19:07

as rx'd 18:32

as rx

13:42

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

As Rx'd 19:44

Lap 1... 1:33 Felt easy
Lap 2... 1:42 Low back felt tight, slight pain
Lap 3... 1:51 Back tighter and a lot more pain
Lap 4... 1:46 Back tight but Pain easing up
Lap 5... 1:46 Tension easing Pain easing
Lap 6... 1:47 No change
Lap 7... 1:40 Tension eased Pain decreased

Overall pretty jazzed with my results considering.

OooRahh CrossFit

17:15

WU 5min row

As Rx'd

24.36 (inc 15sec gap between GHD rack and treadmill)

also ITB showed up for the last two rounds

32m/5'9/180

Sub'd Jumprope for run 200 single-unders. Still can't run.

19:36

18:23

Treadmills suck

Sub'd row for run
15:18

24/m/175

went to regular back extensions after 2nd set. did the run then the back extensions by accident

17:14

25/M/5'11"/165

Good mornings with a 45# bar.
Else as rx'd

15:27

21:20 Long walk between the extensions and treadmill
Going for a run Sat am up Monument Cr. with Mark

22:43 as rx'd
on treadmill at gym. Tough to get organized. Good workout
then
20 K's to E's

Done 2-28-2009

AS RX'd except did back extensions on swiss ball.

Time: 20:28.31
Max HR: 155

Had two issues. During first or second run I accidentally bumped the treadmill safety switch and shut it down. Not sure how far I was into run so started over. Second issue was that laptop battery ran out and I could not remember the rest of workout. Took a few secs to get it plugged in between sets.

f/40/134/5'0

WOD
subbed rowing 500m for running

30:40

was VERY slow on the rowing as I am in quite a bit of pain from yesterday. still can't straighten my left arm the whole way....

As Rx'd:19:09

20:01

20:31

WOD as rx'd,
14.10
could've gone faster on the hip/back ext,but wanted to do them right,so every one looked like
a snake ext.could feel the effect on the 400m's.gym all to maself,ears not sore.

As rx'd.

18:09

lost time between going from back extension station to treadmill, and the treadmill took some time to get up to speed. Would like to try this at a track with superman's instead.

2011 go fire chief

my lower back was shot and so were my calves

sub 20kg good mornings = 20min11sec

cfwu

20:28 (good mornings with 45 lb bar)

19:03

M/28/6'1"/185

Rx'd with 25# vest:

14:39

16:07 425m run

m/30/162

12:08

Subbed 135# dead lifts instead of ghd's. Other than that done as rx'd. Got my a$* kicked by two other crossfitters, but there's always next time.

As rx'd

Slow runner! 23:00

20:22

had to sub back extensions for the back-hip extension, and lost the machine for two rounds (had to do them on the floor). Def. took it easy on the treadmill (coming off an injured leg).

as rx'd

21:41

15:40
goodmornings

M/29/5'9"/190
TIME: 15:15
BUTTERBALL-OUT

Not as Rx'd: 75 75lb snatch for time: 16:20

15
200
13
200
11
200
9
200
7
200
5
200

End periodization, light week. Back tightened significantly.

14:48

16min 19sec as RX'd

24/m/6'1''/185
as rx'd 17:01

20:35 (treadmill)

12:50
on treadmill and did good mornings with 45lb bar instead but i should have used more wieght

13:50 and forgot the lat round of 400m and 3 more good mornings

27m/6'6"/225

16:23 treadmill

as rx'd

16:43

16:17

runs on treadmill 1.5% and VBFFs
B/H Ext.'s with swiss ball and feet anchored.

14:52

subbed good mornings with 45lb bar

scaled rnds: 21, 15, 9, 6, 3
treadmill @ 1.5%

24:39

Treadmill 1/4's at 8mph
15:38

at the ice box:

21:18

22:01 22/m/202

19:17 as Rx'd

angry legs enjoyed the run and the stretch to follow.

HELLLOOOOOOO REST DAY!!!

14:39 as rx'd

time: 19:41

subbed 500m rows for runs. Low back is now fried. Did regular hip extensions on the GHD. Looking forward to a day off.

16:04 as rx'd

Avg HR 178, peak 193, rec. 75 (highest 2 min. recovery ever!). Thanks Coach.

"Warm-up" CFSB day 1, backsquats (full A2A Rip style) 3 x 5, 145, 155, 165. Thanks Jeff & Bingo.

20:17

Subbed 95-lb. stiff-leg deads for hip-back extensions (thanks Mike #10). A bit light -- 135 lbs. would have been ideal. But hey, at least my time still sucked!

17:30 as rx'd.

WU: 800m jog/running drills, squats, push ups, supermans, unanchored sit ups x 2 sets of 10 each

WOD: 13:07 w/ supermans sub'd in (no GHD)

Ten minute break and then....
10-8-6-4-2 225# deadlift/box jumps: 2:20

As Rx'd

14:48

For time:
All Runs:
.25 mi on treadmill 8.0-8.5 mph
21 Hip-Back Extensions
Then lost equipment at Globo, resorted to GM
18/15/12/9/6/3 Good mornings w/25# plate
Total time: 20:13

34:00

M/39/150

20:00
9.0 on treadmill and 1.0 incline

22.m.135.65"

as rx'd
26:50(PR)

F/36/5'2"/108

sub'd: 500m row

23:05

m/175/30/5'10"
hip back ext at a 45 degree angle
hip/backs did 70% of reps in each set
runs a 9.5 to 7mph
16:34

subbed good mornings up against wall to keep legs straight.
~15-16 min.

Dry roads!
Cycle 22.65 Kms ~ 45 minutes. Avg speed 29.6 kmH.
CFWU1 round only
400m jog for WU

As Rx'd with slow snake-style HBE's
Runs on the road
20:24

as rx'd

19:53

First time on the backext rack . 22:00.8

M/33/188

14:26
Subbed 135lb deadlifts for hip back extensions
no GHD fun wod though!

15:39

subbed 50 double unders for running because my left knee has been bothering me
9:45

M/35/170
17:45 ON TREADMILL AND 45 DEGREE BACKEXTN 6 OUT OF 7 RUNS DONE AT ABOVE 10.0 SPEED

missed this and previous day, made up on rest day with JT hero workout. Upper body busted.

did the whole thing with a 20 lb vest:

20:27

m/31/5'11/177

Kinda threw together today's and yesterday's wods:

Per rd:

Run 400 m
then 21-18-15-12-9-6-3
pullups
ghd situps
hip-back extensions

35:29

good to be back!!

m/30/5'9/165

As rx'd 14:54

M/205/6'3"

Row 500m substitution

20 minutes

Sub 500m Row for 400 Run

21:30 minutes

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

teach Saturday a.m. class @ CFNoHo, then
work work; then

back to big box at nite for

WOD:
400m run (treadmill)
21 Hip-Back Extensions (controlled, no momentum)
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

time = 18:15

the rx'd 1.75 miles of run seemed... wierd; so decided to even it out. i know i can hit this faster if i do the runs outside.

post: sauna

Subbed good mornings for HBE
20:12

Our loop is about 450m
Bree: 22:11 as Rxed
Ben: I missed the PJ workout a few days ago so tried to make up for it with adding 115# PP as a couplet with hip/back extensions. 24:08

M/39/5'6"/193

Thought I already posted... hmm.

27:34

Average 7.5 MPH for the runs. Tried 8. Liked 6 better. :)

m/23/170/58"

rx'd

18:42

19:13

subbed straightleg deadlifts with 50kgs. Ran to college gate and back.

as rx'd...21:35

400 meter not exact.
Time:21:32

Wintry mix precipitating outside, so no running.

Subs:
40 #45 SDHP
Good mornings with "roll" of spine

13:49

18:29
as rx'd (treadmill)
26/m/225/6'2

as rx'd

TOTAL TIME: 13:11

Round 1: 1:48
Round 2: 1:47
Round 3: 1:58
Round 4: 1:54
Round 5: 2:03
Round 6: 1:55
Round 7: 1:44

21:45

Forgot my watch. As rx'd- about 22 minutes

28/f/175#/5'11

15:59
subbed supermans

m/24/6.1/200

rx'd, w/ "snaking movement"

17:58

The GHD is a ways from the track, so the transitions were hurting me towards the end.

Did this suck or is it just me? Made this WOD up after Helen. Subbed superman's for Hip-Back extensions.

20:43

Aloha,

Jordan

Subbed 25 DU to keep working on form: I can do them consistently now! I should increase this a bunch if I do it again
Supermans held to a 3 count instead of Hip-Back Extensions

11:40

M/53/143/5'8"

As Rxd 22:02

@theicebox..

19:57

12:26

Extensions on a ball

m/60/180

26:30

set of 21 done w/ standard Good Mornings. Remaining done alternating sets of "superman" and G.M.s w/ 45# bar.
Running done on treadmill.

18:54

M/49/151/1-1-06

As Rx'd

20:32

16:31. supermans w/ ab mat instead of rx'd

16:08

No hip/back machine. Sub'd supermans.

m/48/177

Felt pretty beat up from training this past rotation. Skipped the wod but did the following 5 rep sets of front squats:

45/135/185/225(3)/215(PR)

Previous PR was 210 lbs on 090109. Form was good - got well below parallel on squats. Limiting factor was posture (keeping upright on higher reps) and loss of grip due to loss of posture.

Mom and the kids took the day off as well.

18:12

18:12

M/36/145

@ home, runs outside, 15:28

M/36/145

Immediately did 100 pull-ups for time: 4:14

Sub Day 1 of CrossFit NYC Kettlebell Cert (44,34)

Sub Day 1 of CrossFit NYC Kettlebell Cert (44,34)

sick today so cut intensity right back.

extended cfwup

21,18,15,12,9,6 reps hip- back ext
rested 1 min between each.

2x600m runs @ 80%

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

21:45

C-
16:37

19:13

sub- 50kg straight leg deadlifts
ran to college gat

20:39

with one 500m row subbed in because all treadmills were taken

13:53

16:54

20:39 made this one up right after a deadlift total workout subbed with good mornings and accidentally skipped the last 400 meter run

Done in the park, with back extensions on a swiss ball with legs under a bench. 19:28.5.

M/25/5'11''/190

M/29/6'3/175

13:27

Sub'd 2:1 Supermans

M/23/5'6"/175

19:33

Sub'd 2:1 Supermans

19'59" as rx'd.

Jennie: 27 F 165# 5'9"
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Time= 22:24

M/29/161

17:21

-D.

M/30/6'/215

17:47

Sub'd 2:1 Supermans

M/29/6'3/175

13:27

Sub'd 2:1 Supermans
and forgot to run the last 400m. Idiot.. add 2min.

as Rx'd 20:18...so it begins.

M/24/5'10/175

did as rx'd
17:32

M/6'5"/250lbs/25
as rx'd
20:38

15:45

15:49

20/m/6'2"/195 lbs

As Rx'd:
17:50

28/m/6'4/210lbs

As Rx'd
19:38

Rx'd
375m run at cfc front door to front door
13:07

m/22/217

22:05

male/41/5'8/174

14:27

15:12

had to use treadmill

As rxd with a treadmill for the runs.

27:58

17:29

17:25

subbed 115# RDL (Romainian or Straight-leg Deadlift for HBE)

400's were done on treadmill at 1.0 incline

subbed supermans (they seemed to easy-are they a good sub???)

24:14

as rx'd

23:34

Did this one at home. Subbed a straight leg deadlift/good mornings with a 60 kettle bell.

18:28

19.57
18,15,12,9,6,3

m/51/5'11/185

sub'd with supermans; ran on track

20:12

Had to sub KB RDLs. No GHD. 19:17

As Rx'd

sub'd supermans, no GHD

16:00

as rx'd

Performed at local communist party rec center at the apartment block.

no track but just ran 100 back and forth to accomplish the 400m

No ghd (we don't partake in a bourgeoisie indulgence such as this) used a raised parallel bar for extensions

m/23/5'11"/85kg

hahahh forgot to mention:

25 minutes

subbed supermans
Adam 20:30

Lizzie 27:30

27/02/09
M/33/181/76
16:44

mixed it up a little.

450m runs. subbed for just back extensions but added situps as well

Time: 21:42

m/48/175

16:59

good mornings w/ 45# bar

22:22

m/36/6'4"/97kg

18:14

(May have included 400mtr warmup run)

For time:
21 Back Extensions
Run 400 meters
18 Back Extensions
Run 400 meters
15 Back Extensions
Run 400 meters
12 Back Extensions
Run 400 meters
9 Back Extensions
Run 400 meters
6 Back Extensions
Run 400 meters
3 Back Extensions
Run 400 meters

16:23 on tradmill

Next time: run outdoors

W/30# vest:

00:29:21

25/m/5'8"/150

CFWUx3

as Rx'd: 18:46

Crossfit warmup

I subbed 800 stationary bike at gear 12 for the 400 m runs. They are roughly equivalent timewise and I can up the ante with the gears. I realize that this would alter my metrics so I will record both the gear and the time.

15:08

20:36

somewhere between 15-20 minutes. I didn't watch the clock too closely! Need to do better next time.

CFWU
18:07
M/48/182#/72"

did all of this one!

m/35/5'9'178

CFWU - 3. Reg except no back ext 2nd & 3rd. Superman. Burgener.

19:05

Hip-Back ext hurt.
Make sure to start motion with lower back, not chin

as rx'd
17:48

23:43

Did 10 MAR 09. Afraid of hurting back. Did 7 x 400M all level 8 Lifefitness treadmill. 10 Min warm-up = 36:15 mins, 2.8M, 172 hightest HR, 1/4 to 1/2 lap rest run

47/M/184
23:00

as rxd 39 min
subbed 500m row 3x when tredmill was busy

35M183
as rx'd 17mins
- run faster.

tom
25# good mornings, then ghd be.
21 mins

eric
25# good mornings
23 mins

m/28/170
as rx'd
21.27

Did yesterday AM.
Did 16kg KB Good Mornings. Double checked my 400s and turns out they're only ~360m.
12:29

18.37 - zone maybe helping??

As Rxd

16.23mins

On a treadmill.

17:00 rxd on treadmill

16:25 replaced run with bike for 1:30 due to sore knees. was a fun wod.

28/m/185

as rx'd (paced off 400m): 15:38

estimated 27 or 22

left my watch: used wall clock, now forgot time
Used upstairs main gym

33 yom 203 lbs

Finished 6 back extensions 17:31

cam 27 min. added sets of situps with each round
Terri 25min. added situps as well
sit up sets 21,18,15,12,9,6,3

CFWU x 3 Std.

As Rx'd

23 mins*

*Apprx 25-30 sec navigating people, equipment from back ext machine to track; cost me about 1 min round.

20:53

Meyer- 23:40 @ home

Edler- 31:00

Stocker- 35:00

Godfrey- no time

cfwu x 1
wod (on treadmill and roman chair)
26:07

M/31/6'/174

17'34"

09.02.27
19:15

48 / 176

as rx'd with runs on tm at 1%

18:48

26/m/5'7/210#

Start: 0:30
HBE
21 + 20 Burpees 2:15
18 + 20 Burpees 4:38
18 + 20 Burpees 6:45
16 + 20 Burpees 8:54
16 + 20 Burpees 11:03
16 + 20 Burpees 13:24
15 + 20 Burpees 15:49

Total: 15:19
Great workout! Thanks Crossfit!

As Rx'd with 500 m runs instead of 400 m runs...
Josiah 25:05
Julie 26:10
Tried not to use momentum, but it probably snuck in there.

Subbed 500 m rows

Time: 23:07. My row times were OK for me, 2:00-2:03 each, and hbe'S were unbroken, so I'm leaking time in transition.

as rx'd
26:58