This is gonna be ugly

I know that the FAQ says to use a bench or swiss ball to sub for glute-ham sit ups, but how exactly? Do you just not go as deep at the bottom? It seems like there'd be a serious head-hitting-floor problem...

No GHD. I 'll be on the floor for this one!

my lower back is hurting thinking about this

Third week with Crossfit, absolutely love it! Can't wait to do this tomorrow

3,2,1, GO!

crap, not first...i remember this one though. I'm pretty good at this stuff (especially since I have to do the physioball sub). Can't wait till I get a legit GHD. Will definitely be hitting up some CFE tomorrow as well :)

hey guys I have a semi-unrelated question to this workout.

Does anyone have a method for doing a run then exercise WOD, i.e. 400m then max pullups, in a globo gym? I also have really frustrating workouts when these come along.

#3 Again here - whoops - I meant to ask about back extensions.

I like using an 18" jump box, you can combine that with the smith machine's bar and a flat bench turned sideways to make a really effective GHD sit up contraption. Just set the bar one notch above the box, put some 45lb weights on each side, and let the good times roll!

OR-use a Bosu ball (those odd half ball things) at the gym and put your feet under a globo-row machine...it's pretty close to GHD.

http://www.youtube.com/watch?v=0CZ8quKf8IA

Amazing effort, copping a bit of flak from some fools on comments.

HEY #7
yeah globo sucks for almost all wod's but especially using multiple exercise equipment.
I try to go with at least one of my roommates they ar CFr's also so each one of us uses a station just to keep them occupied.
you could also just bring an obnoxious amount of personal belongings and hang them over the treadmill, most people aren't rude enough to throw your stuff on the floor.
if they are just explain you only need equip for 20 min.
I also try to go in the middle of the day, less confrontation, i dont play well with non-CrossFitters.

#3/8

Back extensions on Swiss balls are very effective and follow more of a 45 degree back extension form as oppose to a 90 degree form. you may be using a swiss ball that is too small for your body if you have range of motions problems....

Finished FGB and did all stations as rx'd for women :) First time i did it was 3 weeks into CF and not even CLOSE to that on the weight!!
237
used 14lb med ball, #55 on SDHP and PP, 20" box for jumps.I also managed to avoid hitting myself in the face with the med ball ;) Big hugs to my Herm, Pony, Eric, S'more, FitMom, Lisa, FitMom's Mom, Jennifer and more :)

Woohoo! Only one station today! I can do this quick(ish).

KFlynn

that all depends on how globo your globo gym is. mine is relatively small, so I just run out the front door and dodge cars in the parking lot, if it has one of those big ornate entrances... Treadmill or row if not those, paratroopers, mountain climbers. Creativity is king.

More than my back MY HEAD!!!!! Tomorrow i'll have a really big headache

Strong Lil Pony, Cookie, Eric Gohl thanks guys i was mad because somebody beat my "Elizabeth" time and people kill me at squats i have a balance problem due my legs (birth problem) but the real thing is that i have yo be thankfull for my legs i can walk i can lift i can train...more than a reazon to be thankfull this bad legs and i are ready

3-2-1 go

This is gonna hurt the next day. Nub's be careful on the GHD sit ups, 150 will put you on the slab.

I agree with jakers 100%.

Not looking forward to walking like a crab on weds!

Ripping elbows...this is wonderful brutality!

GLAD TO SEE TONY AGAIN. I'VE MISSED THOSE PANTS

No GHD, but I said I needed to work on Abs/Sit-ups and the Gods have answered. So I am going to go for alternating sets of floor/decline sit-ups, and try not to die doing 150. I'm going to shoot for sub 20min and call that a success.

#13 Cookie Good Job with kickin the fgb

I like tomorrows wod and my mid section could use it right about now after a couple of lazy days

#16 my bad english brother, keep workin those legs. But way to keep it all in perspective!!

sweet 1 station globo assault!
Jrock I am coming to Va. see you next week shooting for a nomad crossfit week. a WOD in a different affiliate each day for a week of vacation time. 21 15 9 crossfit emergency services number.

eric gohl--nice work on nicole. you killed the pullups. i couldn't keep the juice on them. like you said give and take. keep killin' it bro!

Sweet, my butt wasn't already big enough with the amount of squatting I do. Also, I must admit a bit of regret for starting Crossfit again on a girl-name workout.

Sadly, the gym is not accessible right now... I would <3 a no-equipment version of Crossfit that I could do during these low-income times when I can't go to a gym.

wow--nice pic

My question: how did he get up there with those ski boots on?

given the harness, did he really climb that with skis and boots on his back? either way, looks like a wicked run down

as rx'd

12:52

40 secs slower than last time damn it

man that looks hardcore i'll try that tomorrow.

today did my personal cfsb prgram

3-3-3-3-3 deadlift got up to 102kgs

then

"fat midget" fran
12-9-6
50kg thruster
5kg weighted pullups

deadhangs mostly was difficulty to get a kip going with a plat swinging btween my legs

Wat to go Rookie you are a besat bro i'll try yo hit 15 minutes...it's gonna hurt

Nick S (#25)

Check out skievat.com...she has some workouts on there that are bodyweight only...i don't think she posts as much as she used to but there are archived workouts there as well.

Hope this helps.

cheers s'more. hows the sleep and coffee intake going?

#7 KFlynn

I workout with a friend and we have numerous problems doing wod's at our globo gym. Lucky for us the pull-up bar isn't near the mirror :-)

We've found that if we give the globo people their mirror time, we don't have to many problems.

Here's a question: If you take the mirror away from a globo person, can they still do a curl?

Good luck and I feel your pain!

Sorry it's dificult yo post un this phone

The correction...

Way to go Rookie you are a beast bro i'll try to hit a 15 minutes...it's gonna hurt

Now that's better

Hi Rookie the sleep is ayu

Hi Rookie the sleep is still bad bro and the coffee dude TONS and tons that's my gasoline ayu

#20 EB - Haha I was just going to say something about Tony's pants.

oh no. these make me sick everytime, throbbing headache. ive minimized it by always keeping my head up when i go down. maybe it will help for some of you

hotel room tonight

flat crucnhes
supermans

14:56

#28 Tommy

looks like you are doing the crossfit strength bias. How long have you been doing it? I'm 6 days into it and I'm loving it

#39 Captain crunch

yeah about the same, 6 days. Loving it! I've modified it slightly. But uing the same protocols for recovery (ie. stop when you hit a pr) I'm doing six lifts instead of 5 so I can still stay on the3 on 1 off cycle. Doing weighted dips, front squat, shoulder press, back squat, weighted pullups and deadlift in that order. then doing 10-15 minutes of metcons or technique depending on how i feel..

Tommy - that workout was tough from the other day. Are you going to the qualifier?

Rookie

yeah looked it. hoping to get to the qualifiers you coming down?

New one for me!! Looking forward to trying this one!!

6:32
4 sec faster than last time.

I use the preacher curl benc at my gym to do these. First I sit on the seat and hook my legs around whatever I can, then I jump up to the other side and lean on the curl pad with my feet locked somewhere on the bottom. I can get almost full ROM with the BE's and full with the GHD SU's. The only problem is with the SU's you can hardly use your legs and on a real GHD you lock your legs and come flying up. Good luck everyone!

It would be helpful to see this wod in a video as rx'ed. I would be curious as to how strict the back extension is when done in a high velocity environment.

Finally jury-rigged an effective GHD apparatus - the difference between back extensions and Good Mornings is tremendous.

Scaled to four rounds, 20 GHD sit-ups, 15 Back Extensions.

16'35"

F/33/62kg

I had to use the ball on this one. Worked fine and helped work balance at same time. 15:20

Will be scaling this one back a bit.....last time I done it RX'd I had the most horrific DOMS, felt like someone had sneeked in my room at night and set about me with a baseball bat.......was in pain for about a week!

supermans and regular sit ups due to lack of equipment.
9.09
im pretty sure OPT was faster than me doing it as rx'd last time.

WU
10 min
3 rounds of 10 SitU and 20 BE
Time: 2:55
Indoor Bike Ride: 20 min
Total time: 32:55

M/33/155/5´9"

As rx´d: 13.59

Pictures like this never get old.

From the January "pre-answers":

"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!
Comment #17 - Posted by: bingo at January 25, 2009 7:09 PM"

Don't forget the story in Jaker's Rest Day thread about the woman who did too many of these...

13:58 as rx'd

"a nomad crossfit week. a WOD in a different affiliate each day for a week of vacation time. 21 15 9 crossfit emergency services number."

Comment #23 - Posted by: Allie 38/170/M

Allie, I am JEALOUS! Absolutely love doing this type of thing when I travel, especially the Pacific Northwest... so many great CF affiliates out there... Rainier, HEL in Portland, Gravity Jane's, No Limits, Tacoma, Pierce County... too many to name!

I was arriving back home from work last night when I got a call from Cookie. Out of breath and talking a little fast, I could tell she was in the post-WOD drive home. She spilled the WOD reults of her first FGB repeat: More reps than her first try, and at the prescribed 55# bar and 14# ball...

237 RX'ed! Awesome!

Oh Nicole.... lol
As R'xd

Pull ups/round
25
25
20
20
10
15
Total - 115

Felt great...

Today's, well now there's a workout for ya...Might have to add in FGB considering I missed it on Sunday....

Guys congrats on another successful WOD yesterday, and ladies as always keep the post coming, nothing sexier than a crossfit mom'ma ;) haha

As a note to the seriousness of potential injury outlined by Bingo, I have 2 thoughts on this WOD:

1:

Personally, I don't do Back Extensions fast. Quickly rounding your back is probably not a good idea for those of us with sensitive lower backs. I swap them for Hip Extensions, which are done without flexing or extending spine. Hip Extensions can be done faster without worrying about lumbar injury.

2:

If you've been including the GHD Sit-Up consistently in warm-ups, this WOD shouldn't cause you too much grief. For a reference, I would suggest you read the CFJ article "A Better Warm-up" by Coach Glassman, in which he espouses the benefits of a skills-based warm-up.

Stay safe, and know your limits!

As RX'd: 19:30
Probably should have scaled. I'll know tomorrow.

50m/5'10"/220
cfwu x 3
as rx'd 8:04

M/31/5'7"/169#

30 GHD Sit Ups
25 Back Extensions
5 Rounds For Time: 8:05

Man, I feel beat up today. I'm really happy that tomorrow is a rest day. I need it.

31/M/190

not as rx'd - we don't have the machine for the situps so I use the smith machine bar and a flat bench.

10:15 - all rounds unbroken - 20 seconds better than last time

#23 Allie

Cool man! When are you coming? The "roamer wanderdrer nomad vagabond" CrossFit exdpedition is a great time regardless what part of the world you do it in! We will be honored to have you visit us!

We've had LOT of visitors over the last few weeks from other affiliates and other parts of the country! So we are stoked to have you come visit us!

Mi casa ay su casa! Let us know when you are rolling in! Our schedule is on our website under "schedule" (go figure) and the work number is there as well!

On another note, yours truly is going to be interviewed on CF RADIO on friday, so tune in to see what sort of hilarity will take place! Still don't know what it is going to be about, but I am sure JJ and Neal have something...ahem...interesting lined up! Those of you that know me know that I am sure to add a little spice to whatever is served! Muuuhhhahahahahaha!

~J~

13:01

No GHD, subbed:

Sit ups on Swiss Ball touch hand and shoulders to floor then reach and touch toes for sit ups.

Back extensions forehead to floor to full extension on the ball, heels hooked under the sit up bar.

24m/6'/180

Had to prop a flat bench up against the wall and strap my feet down.

11:38

10:58, as rx'd.

M/41/5'11"/185

22:35

F/38/5'6"/140

21:53

28/6'8"/215

8:16 w/ swissball ghd-like SU

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.

8:06 (PR by 1 min)

ERIC- dude I am flying to michigan (with my bazillion miles) and having you MAKE me do these kips! I am doing something now that resembles a butterfly kip (don't even ask how I skipped regular kipping) but its just really low- I can't get up to the bar... I am opening my chest when I swing forward and then I kinda pull up and "roll forward and up" but there isn't much "up"... this is SO frustrating, I am dancing all around it... I am so close.... argh!(pirate noise)

I started this on Saturday and have been jumping up on the pull up bar and doing this weird rolling wave, I know I am NOT doing a regular kip, I am just all discombobulated over this. I am making a video and posting it on youtube when I finally get this mutha. I am mad!

How do I get higher? Do I just keep chippin away at this and the height will come? SHould I go back to jumping into kips. I am doing these from a dead hang, and then start swing feet back, hips forward...********************************

Today's WOD
as RX'ed- FINALLY something I can do!
18:42- just not very well LOL

'ts ok... ideas with kip, anyone?

Allie I am so JEALOUS! I did that few years ago with Bikram yoga, hit a bunch of yoga studios on way down/up from Jersey to Hilton Head.

Big frontal hugs to all- :)

yummy, the kool-aid never tasted so GOOD

11:58

Did GHSU's on bench with feet anchored and back extensions with swiss ball.

M/25/185

As Rx'd

8:18

Will try this again tonight. My back is super tight from a crash on my mountain bike last Monday. I could use this...

On 1/26/09:

14:18

WoD Log (from that attempt):
http://www.21-15-9.com/users/1/calendar/1/26/2009

didnt do Nicole yesterday cuz these treadmills out here suck and are very slow getting up to speed. and no where to run outside thats not at least 8" of gravel.
Did this WOD instead:
100 OHS, 45#
40 PU
80 OHS, 45#
32 PU
60 OHS, 45#
24 PU
40 OHS, 45#
16 PU
20 OHS, 45#
8 PU
31:55
broke OHS into groups of 20 w/ a quick break inbetween. next time ill try to do as many reps as possible at a time. see what that does for time.

m/63/196
Five rounds for time of:
30 Bench sit-ups
25 Back extensions
10:46

I'm new to CF, but in pretty decent condition... My Q... is this safe for someone with a history of lower back issues?

Q-2... Why is this website so addictive?!lol

Sub'd 60 abmat sit-ups per 30 GHD sit-ups
Sub'd Goodmornings with 45# bar for back extenstions

11:32

F/19/5'5/165

as rx'd
11:06

11:00

3 rounds

30 V-ups
25 back extensions on 35-degree incline (supermans for first round because machine was occupied)

11:08

last time: 13 something

m/29/5'11/168

CFSB
BS 112.5*3

todays WOD
rx 13:06

rx'd w/ BACK ex.
16:43

Hi. I've been doing these crossfit workouts for about a month, and I love it! It seems like the perfect workout program for a firefighter. My question is, I'm not used to doing a butt load of dips, and the times I have, (3 dips for one ring dip), my shoulders are deeply soar for days. Do you think I'm doing something wrong, or is that just part of the toughening process?

bw 165

ghsu on stability ball

6:18

The Porch: - Modified

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

Subbed incline sit ups for Glute hams - did finally set on the floor as regular sit ups.

Time: 10:40

After reading the boards I have developed "the fear" when it comes to GHD as such I scaled down and went pretty slow, and did regular sit ups instead... I know its not the WOD as RX'd but like I said... all the posts and warnings about GHD have given me the fear

m/5'3"/160/29

semi-rxed (used swiss ball and smith machine)

13:54--1:31 improvement over last time.

first time on the swiss, hard to stay afloat! ouch, man, I do love these.

eric gohl, rookie, s'more, onefastbird, herm, lil pony, nice work so far, look forward to some slaying times!

33yom@195
11:01

Rx'd

11:37 (PR) last time was 13:40 at CF San Jose.

Still can't get more than 10 GHDs at a time after the first round before I need a break. Need to work faster transitions too.

Glad it is rest day tomorrow!

Day 9 back on metabolic diet (assessment phase @ 30g carbs/day)

11:05 - GHD situps with hand touching Dynamax ball behind my head and touching foot pads at the top; no momentum extensions.

#83....You’re probably not doing anything wrong. I’ve been CFing since 08 and I just now bought some rings and started doing ring dips and my shoulders and arms had new soreness to deal with. It’s part of the weakness leaving the body.

8:08

29/m/63kg

Dead lift 3x3

107.5kg
117.5kg
127.5kg

15/12/9 reps of:

40kg thrusters
10kg weighted pull ups

# 40 tommy

what met con do you have on tap for today? I was thinking about doing the mainpage wod, but I'm in the mood to move some heavy weights. I was pondering doing the deadlift/burpee workout that they did at the games. any thoughts? thanks

25/m/5'11"
17:07 as rx'd.

Wow, that hurt probably won't be able to walk later.

As Rx'd....... 29 min. Hey I'm new!

hey jakers i remember reading you rest day contest about "stories from the globo gym". at the time i didn't have any good stories out of the ordinary, so i just read and enjoyed. well doing FGB on sunday i experienced my first ever, roll on the floor laughing moment.

the rowing maching broke on me during the 3rd round (10 seconds in), a bolt popped out of the seat, nothing major. so i jumped on an eliptical to go for 2 minutes to make up for it. well, i had all intention of reporting the broken machine, but a vigilant member took care of that for me. an older fellow decked out in racketball gear told the front desk i was "wildly, and irradically rowing on the machine as if i had no clue what i was doing and was endangering myself and others". the GM actually came to me laughing and told me not to worry, the machine had been missing a bolt for awhile.

well i felt the need to approach the guy and tell him i had planned on reporting the machine. he then informs me that i am young and new to rowing, and that i should not go so fast, but smooth even strokes get a better workout and result. i told him i was doing a sprint for cardio and was told "i'll teach you young man how to row. i learned from olympic gold medalist on the proper form". i simply responded "thanks, when i want to row across the ocean i'll call you".

my wife and some friends died laughing in the gym (as did the GM) about this guy, so i felt it was only appropriate to share this with you guys.

I'm always interested in stuff you can do in a hotel. What is a superman?

Hello Everyone!!

I am so grateful to be with you all today. I was at an affiliate this morning and met another "main -pager" and we had a lot of fun doing push jerks!! You guys are amazing, always inspiring and working hard....keep it up!

So, I am doing more research and have another reason to avoid artificial sweeteners:they DECREASE STRENGTH! The first behavioral study performed in the field of kinesiology involved having people eat benign stimuli (ex. vitamins and good nutritional suppplements) and hostile stimulants (aspartame, sorbitol, etc) and then doing muscle strength tests. The universal observation holds true today: artificial ingredients weaken the body! This is a great example of why the Paleo principles are so important: eat food....meat, nuts, vegetables, seeds, natural oils.

Give it a try yourself: next time you do a weight session, chew some gum and see what happens. Or, if you always chew gum, see what happens when you do not.

Feed your body what it needs and it will feed your performance!

Enjoy your day!!

Luv Jen

M/34/6'5"/235#

30 GHD Sit Ups
25 Back Extensions
5 Rounds For Time: 11:25

New to CF and what a workout!

33/F/5'10"/155

Decided to try some deadlift singles before today’s WOD:

286 (match PR from last week)
296 PR
300 new PR

Wow! Up 25 pounds from last month; up 14 pounds from last week…whoo-hoo!

Then, hit the GHD for today’s workout:

9:20

32 seconds over PR, but much better ROM on my hip extensions than last time (I'm not going to change the GHD setting each round to get true back extensions; I figured it makes the most sense to keep the setting the same as the sit-ups). I videotaped this WOD back in January and noticed my hip extensions were only getting a few inches above parallel, which disappointed me. Today, I made a point to get about 40 degrees above parallel on each extension (yes, I'm that much of a dork), in addition to going ALL the way down at the bottom. In watching my video today, I also saw that my sit-ups were faster this time, which made me feel better as well. So all in all, I think I accomplished a lot more work today, even though my time was a bit longer than last time. I highly recommend videotaping workouts for this kind of helpful feedback!

8:58

28/M/140

Did 15 GHD per round last time, 20 this time. Still working up to Rx'd- I'm nervous about rhabdo with these so I'm taking it slow.

9:56

F/39/139/5'7"

CFWU X 2 (w/o SU & BE)

12:52
w/ sit ups over a swiss ball, feet anchored on floor.

Prior time was 12:52, but I just couldn't beat it, my lower back was so spent (had done DLs this weekend).

Oops, meant to say prior time was 12:50, but couldn't beat it (or tie it) today.

32/m/160

3 rounds of 30 ghsu, and 25 back ext.

7:28

last time 7:39

I hate the last workout in a cycle...Now I have to wait all day today and all day tomorrow before getting the next WOD which means I will be randomly checking the site for now reason for the next two days....

I am not a happy camper...

*damn this addiction*

36/m/220/5-11

I read the wod wrong but in the interests of being able to pass solid food over the next 3 days I would have scaled any way.
3X 25 GHD 25 Back Extensions

10:35

I took my time on all the reps and tried to concentrate on form. Although I'm sure if HFTH Billy had been watching there would have been numerous coaching opportunities.
I've started to incorporate GHD into the warm up but not consistently enough to go all out on this.

9:30

15 ghd and 15 abmat situps
21:57

09:07

#22 Jeff - thanks brutha!
#55 - My Herm - awww tks luvie! I was AMPED till midnight! :)
Hittin "Nicole" today!

m/21/6'1/231

15:49 RX'd

Need to work on those GHD

24/m/6'7/225

15:07 as Rx'd

Hip Extensions ILO Back Extensions

16:26

M/25/6'1/175

w/u: Hang-Clean practice

WOD: subbed Regular su for GHD-su

12.11

Needed some straight-up core work. Hopefully this WOD will help tighten me up for front squats and other similar exercises.

scaled down to

7 rounds
15 Glute-ham sit-ups
15 Back extensions

10:46

M/34/6'/199 lbs

Did 5 x 30 swiss ball full ext sit-ups and 50 crunches. Also did 125 ext, but had to make up 40 at the end. Weak back muscles I guess.

whoa .... black spots in front of my eyes :|

first time: as rx'ed
15:40

34/M/185
13:29
6 min better than last time

15:36
Delayed by phone calls

31/m/5'10"/210

Did situps with feet anchored on a decline bench.

11:02(pr)

16:22 as rx'd

So I did GHD's yesterday for fun, this is gonna hurt sooo bad.

26/M/170
7:13

Then ran 5k in 24:00

38/m/5'11/165

Porch - 4 rounds of:
30 Glute-ham sit-ups
25 Back extensions
12:37

Butchered. Rigged GHD @ home.

25 GHSU 15 ext
15 GHSU 10 ext
15 GHSU 10 ext
15 GHSU 10 ext
15 decline SU 10 ext
15 reg SU 10 ext

19:11

Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
15 Back extensions

13:41

First round I had delusions of grandeur and did 30,25. The other three were 20,15.

as Rx'd, first time doing the glute-ham situp

7:30 - abs destroyed, could barley do 1 normal situp after

14:30, new PR. At st. 5

M/36/67/246

W/U: CFWU+push-ups 3x10. No core.

WOD: 5 RFT
20 Incline Sit-ups (position 3 of 5)
15 Back-extensions (roman chair)
13:45.

CFE: 2 mile TT. 17:53. First sub-18 this year. Good thing I did this run before the WOD.

f/27/145

supermans instead of back instensions
rx'd GHSU

11:36

MY LOWER BACK IS BURNING OUCH!!!!

what is the best sub for glute ham sit ups?

7:29

last time 7:08

17:01

9:40

Could have done a little better, but was still pleased with my performance. Uzed back ext bench for both, just turned over. Good times. Look forward to resting.

Strong lil Pony~

When are you using your brazillian miles to come see ussssssssssssssssss??

Ahem....we'd like some pony love to! lol!

Sometimes I wish I could buy you all (i think they say "all y'all" here in the semi-south) a ticket to come and play with us for a day or two! "Everyone is invited to Casa chez la roCk for a big (zone) bbq followed by 2 days of smokin hot trainin." "plenty of room at my house for all 9500 of you!" lol!
Wait a second...the games is that sorta party! And it doesn't have to be all 9500 of you crammed into my house! OUTstanding! See ya there....

(Strong Lil Pony, this does not get you off the hook for coming to see us here in VB! Check your appoinment calendar and pencil us in! :) )(no, seriously!)

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

As RX'd 9:46. I was challenged by a friend of mine recently to stop CrossFit and work out with him. It lasted two weeks before I was bored and he was tired of trying to wear me out. No matter how unmotivated I am I can always count on being challenged and intrigued by the WOD.

m/26/201

Rx'd 17:31

*which means I actually did Back Extensions and not hip extensions...there is no way people can do this in 7mins properly*

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
15:04

CFWU- minus extensions

13:50 (less than that, my stop watch didn't stop the first time I hit it.)

M 34/142/5'7"

As rx'd: 12:41

M/39/6'2"/225

15.05 as rx'd

Underestimated this one a little.

13:45 as Rx'd

Cut 30 seconds off my last time.

Staying Army Strong in Afghanistan!!!!

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

As RX 9:16

DUDE WHAT A HEADACHE!!!!! Not feeling good my brain is gonna explode

m/24/6.1/195

rx'd

18:14

Abmat butterflies
Back ext. Rx'd

11:27
Starting to feel better still have a slight cough!

34/F/125

8:16

19:29

10:40

sub goodmornings with 45pd bar

modified GHD with swiss ball and some weights on a bench to keep my feet set.

dtmissoula

14:50 as rx'd

way better than last time!!! lower back still hurts enough to make me walk funny....

Damn i hit 6 rounds my poor poor head need some ice

090331

4 rounds - 20 regular sit-ups and 13 Back extensions - about 14 min

070902

sub legs akimbo style sit-up with abmat - no GHD at my gym

17:35

33/m/215/6'5"

14:22 1:42 slower than PR...not sure why

10:35
Very unmotivated this morning.

regular situps, no GHD

8:10

Used the smith machine/flat bench set up to mimic a GHD and I'm really digging the bruise on my lower back from the 150 situps...

11:44

A little slower than last time, but hand to floor then toes for sit ups and nose to floor and slightly beyond 90 degrees for back extensions. Used a swiss ball/feet hooked under bench and regular back extensions last time, definitely felt more burn from today's setup/effort.

M/43/185/5'9"
As Rx'd 17:50

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

No gym today had to do this in the house,(gym does not have GHD anyway), ambmat for sit-ups and
swiss ball for back extensions.

Time 9min 58sec

One year anniversary of starting cross fit. Wonder what I did before it.

Good Fun.

subbed decline sit ups and 65# good mornings. hate subbing but the gyms out here are...i guess u could say "sub par".
12:02

CFWU x 3 (no sit-ups or back extensions)

WOD: Subbed:

1. Swiss ball with Smith bar
2. Incline Back Extension

14:47

M/39/6'1"/249

Still playing catch up.
24/m/178lbs

20 mins - 800m run and max pu.

As rx'd: 7 rounds & 108 PU!

last time 8 rounds & 74 pu.

Im very pleased with the progress.

43yom / 148

8:23 as rx'd (PR)

More than 2 minute off previous attempt at this one. All BE's Unbroken and GHD Sit-ups only broke in 4th and 5th round for a quick breath (24,6) and (10,5,5,5,5)

So I had a question for yesterday's WOD that didn't get answered due to late posting. Wanted some thoughts on the following (Bingo, Herm, JPW, anyone)

from yesterday:

So I'm not sure if I PR'd on this or not.

Here's last time:
7 Rnds - 24, 20, 15, 14, 13, 13, 12, + 12M
Total: 111
However, I ran on an elliptical so that's easy

Today was as follows:
5 Rnds - 33, 21, 20, 18, 21 + 80M
Total: 113
Subbed 500M Row - much harder.

So I did less rounds but more pullups with a harder "run." Is that a PR? or just my real benchmark?

Thoughts?

24/m/179/6'/2nd week

as Rx'd
13:46

Strong Lil Pony - whether it's the butterfly, regular, or frog-style, the action that creates the force to propel the body up is the kip; a flexion and then violent extension of the hip. watch any video of someone doing a kip-up off of the floor or a power clean. the kipping pull-up uses the same movement.

so... to get more UP: kip bigger. close the hip more before you pop it open. maybe engage your abs more and bring your pelivs up while closing the hip angle. filmin some video of yourself might help u figure out wutz goin on.

41/m/71/165

24:45

Been out of the WOD for a while and it shows. I'll feel it tomorrow. Thanks

m/35/215/5'11

AM
WOD as Rx'd
12:13

PM
Nicole (Yesterday's)
6 rds
10-10-9-9-9-7
+ .1 mi run
19:51

47 / 175

12:40 -- as rx'd

5k :22::30 Slow..
:05 PU Pyramid, :05 rest, :05 Chin-up Pyramid

WOD
:07::35 (Subbed anchored, hands behind head Sit-ups)

5x5x5x5x5 Back Squats

Shared the GHD so opted to just go w/Anchored sit-ups instead of waiting for the machine. Did Back Extensions on it though. I can tell my diet & sleep have been crappy! Need to buckle down on that.

Get some, Go again!

WOD
15:45 as prescribed.

"300" workout
25 pull ups/ 50 deadlift @ 135 lbs/ 50 push ups/ 50 box jumps 2 foot box/ 50 floor sweepers @ 135 lbs/ 50 DB clean & press @ 35 lbs/ 25 pull ups

18 min 38

quite happy with the sub 20 min time

41/m/176cm/72kg

on swiss ball, feet fixed under couch loaded with kettlebells

15:46 (last time 13:03)

Difficulty, ROM, workload and time needed depends a lot on the exact body position on the swiss ball and varies from round to round and from workout to workout. Without a real GHD, the time isn't very meaningful.

So, alot of you know we are due for baby on July 1. Today Sara got the results of her glucose test back, and the doctor said it was a bit high and she needs to go on this diet, repeat the test on friday, blah blah blah. Sara is not a crossfitter....yet....but believes in what we do, why we do it, etc. (baby steps...no pun!)

All emotional she calls me telling me that she doesn't understand this syupid two paragraph outline that the doctor sent to her telling her that she needs x servings of carbs per day, equal servings of protien and fat, and all upset thinking that at 7 months prenant she wil only be allowed a piece or two of bread aday and have to eat egg whites in the meantime. For a CROSSFITTER, an diet similar to this may sound frightening. To a pregnant woman who has found happiness in eating right and healthy since pregnancy...this almost ended the world! I told her it will all be fine, that I will look at what she needs to do, and make it easy for her and i am sure that things will be fine!

Upon looking at it for just a few moments, I got a big smile on my face! ZONE! They didn't call it a zone diet, but "40% of your diet should be carbohydrates, 30% protien and 30% fat.....and needto be taking in roughly 180 grams of carbs a day" lmao! 4 blocks!

She never had a deep interest in why I eat and measure the way i do, but never faulted me or downed me for it. HOWEVER, because she has seem me eat like this for some time now, because she has had exposure to it and been around it...understanding it was very very easy! How cool!

A pregnant woman likes her food. A Crossfitter likes his/her food! You don't have to eat cardboard and starve your self Zoning! And in fact, it is such a good and healthy diet, that a doctor of a patient (Sara) who is a non Crossfitter,who is ALL belly, very thin but healthy, puts her on the Zone to ensure proper health and nutrition for both mama and in utero Jackson!

HOW effing cool is that?!

Just thought I would share that story!

~J~

Accept the Challenge, Train Hard and Push Through "IT"!

as rx'd:

15:00

Last time scaled back, first time as prescribed
15:05

Didnt read about the sub for GHD used the back extension for it and certain i had bad form and think i pulled a muscle in ,y right thigh.

1. 30 GH 25 B
2. 20 17
3. 15 15
4. 12 15
5. 13 16

then ran
800
200@80%
100@80%
100@90%
100@90%
minute rest in between

second WOD next time..
kick ass

M/28/218

19'55

GHDs on declined bench

#100~ Laura, SUPER!! Tell me your deadlift secret!

Sorry to be a sob story, but had a cortisone shot right into the AC joint in right shoulder yesteray and the physical pain from that is unreal....I expected to feel achy, not sidelined for 24-72 hours. For me to say "I don't think I can physically WOD today" means I feel like REAL, LIVE GARBAGE.

Train hard-train with good form everyone! Hope to get the GHD WOD done tomorrow.

11:51

33/M/6’00/182

Morning: 12 x 1 min MMA rounds

Afternoon Warmup: Assemble 3 out of 14 Model E Concept II Rowers (Awesome)

Today's WOD: 12:15 (pr by 26 seconds)

M/34/190/6'2"

11:30 (2:14, 2:04, 2:32, 2:16, 2:24)

Broke up GHD s/u's 30, 20/10, 15/15, 15/15, 15/15. No breakup on BE's.

Fit Mom -

It's the weirdest thing - I have recently found that my lifts are best if I do them cold. Now, I wouldn't recommend that to anyone, and I know it sounds like a terrible idea, but it seems to be working for me. My deadlift was stuck at 275 for a year, my press has been stagnant (hovering between 95 and 100) for almost two years. The past few weeks, I experimented with just picking up a weight to see what happens, and have been shocked at what I have been able to accomplish (the weights go up easy, and I don't get sore or anything). Yesterday I tried it with the shoulder press, and PR'd with 105. I can't explain it.

34/M/6'1"/205

14:14 as rx'd (Touched the floor everytime).

7:43 PR

Anchored Ab-mat situps, GHD BE's. Avg HR 148, peak 164, rec 58. Wk5 CFSB, met-con day.

M/47/6'/185

7:20 as rx'd

11:21 GHD on swiss ball

After 11:21
Front Squats
3x5x225

21:40

M/39/150

As Rx'd
14:46

33 yom 220 bwt
bike 10 miles to gym/work

wod w/ subs
30 unanchored straight leg abmat situps
25 45 degree back exts
time: 9:13 new pr by 43 seconds

bike 10 miles home

As Rx'd

12:05

my gym doesn't have a GHD apparatus so I had to set up a bench sideways in front of a rack and did the back extensions on one of the standard angled back extension machines

5 rounds and rx'd reps

Time: 14:09 previous time: approx 16 minutes

25/m/5'11"/177
As rx'd
13:10(PR)

M/37/187/6'2"/too much caffeine

5 rounds 30 GHSU 25 BE

13:47 first time I've timed this one.

I wasted time resting when I could have been doing whole sets. *sigh* well, there's always next time...

Did deadlifts instead: 315(5)-335(5)-355(3)-375(3)-385(1)-355(3)-335(3). Done on 5 min. centers, 6 GHD situps in btwn sets.

Warmup: 5 min. easy row, 2x10 thrusters w/empty bar, 3x5 shrugs @ 225, some box jumps with dowel practicing the "get tall" part of the oly lifts.

Cooldown/metcon/final insult: Tabata rowing, sprints at 1:33-34, then a few minutes of Kelly Starret hip openers.

bwu 45#

Oly supp trng
5 x [3C + 3J]

13:06, that was a big improvment from last time with a 17:18...I am getting there. the next one will take 7 minutes i hope

26/m/155
had to do on calf-raise machine, so could only bend back to about 75 degrees. also mixed it up and did 25ghsu and 30BE per round
22 minutes

No GHD; subbed incline situps

Scaled back to 20InclineSU/20Back Extensions

23:32

Terribly slow, but still feeling the impact of 9 years of couch potatoitis.

some really good times on here today,i definately did as rx'd good roll on the ext hands back on sit ups.9:08 not ecstatic about time ,but better than most.my thighs and hammies are ready for that off day

at hammerhead in Ft. Myers
5 Rounds
25 Back Ext
25 Incline sits
9:50
Then
21 135# Cleans
21 95# Thrusters
20 Pull-Ups
15 Dips

Easier than Rx'd - on incline situp and incline BE (Pottruck 4th floor). 1st three sets unbroken.

7:57

Then 30 bar muscle-ups: 4:46

M/22/72"/175

14:56 as rx'd

9:11 sub'd anchored sit up (not ready for ghd's)
post: kipping practice

21/M/163

as rx'd: 29:09

Those GHU's made me pretty sick from the up down motion. I also had to spend a lot of time getting the angles and equipment right for the exercise. Im just starting to feel a dull ache in my stomach. yipee.

800M Run
CFWUx2 -su -be +shoulder isolation movements

WOD(not as rx'd): 9:50
Still getting back into it so scaled to 3 rounds.
No GHD so did SUs on decline bench.

Comment #97 - Posted by: Tim: a 'superman' is anyone with a sub 4 minute Fran... for a more technical explaination check youtube for an instructional video...

as rx'd:

11 min.

m/35/6'/165

First time on a proper GHD, but had been on close approximations.

Scaled down to 4 rounds.

12:35

46/m/70 kg
3xCFWU (incl. PU-PR, 13!)
WOD, sub decline sit-ups for GHD-SU
time 16:47

3/31/2009
5 rounds:
30 ghd situps
25 hip extensions

11:12

previous:
1/26/2009
14:14

Herm, congrats to cookie on her FGB PR. I know all about calling or talking to people post WOD. The endorphin high after a workout guarantees me saying stupid crap to random people, I turn off my phone and try not to talk at the gym post WOD just for that reason, LOL most times. Okay rarely but I always think about it after I do talk.

14:06 today 1st 2 rounds strict fingers to floor GHD SU half way through 3rd resorted to breaking parallel on the roman chair with hands at sides.

JRock Ill be beach side Friday the 10th what size shirt do you wear?

5 rounds
subbed situps w/ swiss ball and feet anchored 30reps
subbed good mornings w/ 45# 25reps

10:08

as rx'd

18:12

1xGAWU

"Nicole" from yesterday: 93 pull ups in 6 rounds.

Accidentally did 25 ghd sit ups and 30 back extension instead of the other way around.

time: 17'04

27m/6'6"/227

12:15 rx'd

As Rx'd (almost....didn't touch hand to ground on GHD situps)

15:40 (not a PR, but did legit back extensions this time...OUCH!)

I think I'm going to be feeling this one tomorrow, haven't used to GHD in 2 months!

Ran 1.1 miles to gym (9 mins)
P-S-P 25,25,6 X 5 rounds (roughly 16'30")
WOD as rx'd: 16'08"
Ran 1.1 miles home (10 mins)

12:19(PR)by 1:06!!!

TSW!!!!

7:39

CFWU (3 MUs instead of PUs/dips)

As RX'd: 11:11

Take care!

no GHD - did supine straight leg situps
back extensions - saw Herm's wisdom and did them as fast as technique would permit - hooooly my back
16:14
man, I swear coach is training our vestibular system with this one! i am diz-zay! :)

As Rx'd

9:31

good times...

WOD - 13:10 [50y/m/10st12/70"]

M/49/151/1-1-06

CFSB "b"

Power cleans
5 x 45
3 x 95
5 x 115
5 x 125
5 x 135 (PR)

Kempie's One bar "Linda" 75#
DL/HPC/PP

16:29

14:01, a little tough without a GHD but improvised with the bench and weight rack

As RX'd
13:00 flat....ouch!
f/38/5'5/135

As Rx: 14:24

15:29 as rx'd

m/42/163/6'

9:18 (last time: 11:03)

f/33/134/5'6"

33:10

M 68"/165/40

11:44 (5:02 improvement)

GHDs for three rounds, then horizontal.

Nvm - not as rx'd I did 35 GHS

M 42, 168

As rx'd 7:36 (pr)

Can't believe you are still laughing!

F/37/122
5 rds: 13:59
Had ventral hernia surgery (courtesy of my 2nd pregnancy) in the past and doc stitched my abs up really tight! Up until recently have been very leary of going past parallel with GHDs for fear of 'ripping'. Silly, I know. Did all 30 of first set overhead with touch to ground:). 2nd and 4th sets were @ about parallel, and 3rd and 5th sets were about 10 ground touch, 20 parallel or sl. past. Making progress but taking it slow! One of these days will be able to do this one "as Rx'd"!

today was my second day trying this, i got a 8:18

M/43/6'0"/175
don't have access to GHD so used ab mat for both exercises
5 rounds 30 abmat situps
5 rounds 25 abmat back extensions
15:34

10:30

8:14 as rx'd

New to ghdsu's, Only went all the way down for the first 75(2.5 rds), the rest I went down to parallel, for a time of:

19:56

I have a feeling that my torso is gonna pack up and leave while I'm sleeping tonight.

LAURA~ once the pain..yes-pain of this cortisone shot wears off and it hopefully helps the shoulder I will give your trick a whirl with deads.

Keep PR'n girl...love cheering you on!

M/25/135/5'11"

10:52 Rx'd

m/31/165

no ghd so subbed incline sit ups

6.17

subbed good mornings

12:03

33/F

9:09

My gym sucks! They don't have a glute/ham developer so I did incline sit-ups.

Afterwards, I walked for 20 mins at 1.5% incline and 4.0 with my 2 1/2 month old strapped to me.

14:20

Full ROM on the situps (floor to toes), did 1st-3rd-5th sets of hip-extensions and 2nd-4th back extensions. Time: 14:04.

I was already tired & a bit sore from the SDHPs in FGB yesterday, so tomorrow will feel... interesting ;-)

CynthiaJ in Sunnyvale

Warm-up:
3 Rounds:
20 double-unders
10 push-ups
10 squats
10 sit-ups

WOD:
Rx'd (only went to 180 degrees on G/H Sit-ups)
11:01

Rested about 5 minutes, then:
3 Rounds:
Jump Rope (100 singles)
10 burpees

Crossfit Strength Bias day 6

shoulder press: 3x85#,3x95,3x105,3x115,3x135
10x85,7x95,4x95 all sets unbroken

5 rounds:
15 ghd situps,
25 back extensions
6 mins

16:22 as rx'd

16:22

First time on this one -- finally have access to GHD!

As Rx'd: 22:05

Felt a bit dizzy doing the GHD situps - not used to them - so took it relatively slow to stay controlled and not hurl or hurt lower back too much. I'll feel this one for a while...

M/39/175/6'

as Rx'd 11:56

Fun Stuff!!!

20:51

GHD SU's on swiss ball w/ anchored feet

m/23/5'11"/185
8:36 as Rx

"So I did less rounds but more pullups with a harder "run." Is that a PR? or just my real benchmark?"

Comment #162 - Posted by: Ransom

Wassup Ransom!

Yes to both. Rowing = Running, meter for meter, no matter what anyone else tells me, it's just different, some are better at one, others are better at the other. You did a Real Benchmark = that's your PR :)

5 rounds:
30 anchored AbMat situps
25 good mornings with 45# bar

9:34.

8:01 with regular situps (no GHD at Clemson University)

As it stands this is a 52 sec PR over last time. Today I also had to wait for one of the two back-extension things to be open in my second round so next time I should be able to shave off at least another 20-30 sec without any trouble.

Good workout to cap off two of the hardest back to back cycles in recent memory.

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

As rx’d: 23:50
Attempted to touch floor on each rep of GH situps, probably got it 75% of the time.
Foam roll after
Compared to 090126: 18:42 with glute-ham sit-ups below parallel, arms at sides.

5 rounds of
anchored situps 30 reps
good mornings with 45lb bar 25 reps

4:54 pr

46/182

13:41
Half a minute faster than last time, full ROM on situps (floor touch then forward to peg) and proper back extensions.

m/21/145/5'7

8:27

situps were on an incline bench.

S/f

m/28/170

as rx'd
13:33

10:14

20 glute hams
15 back ext

4 rounds
mult *

Mod-ed equipment

m/22/190/6'0

Finished "Nicole" with 6 rounds

Finished todays WOD at 11:45
Shooting for sub-10....almost

38M/5'10"/167#

Warm-up: 100 SU + 50 DU; CFWU 2x15; 105# bench press, 20 reps.

As Rx: 9:51.

Cool-down: PNF of hamstrings; foam roll.

New PR by 0:50. Hand-to-floor on GHSU.

8min 58sec

16:34
what else can one say? 'cept wouch!

Captain Crunch

yeah I like the dl/burpee workout. haven't got it to rx'd weight yet. first time i did bodyweight (83kg)dl and pullup burpees. second time 90kg and standard burpees. didn't hurt anyless though. been thinking if a repat at 100kg which since you mentioned it I might do tomorrow. I'm on est today so some hspu practice

Almost as Rx'd. No GHD. Mad edue with a Flat bench and an angled back ext. 30 and 30.

11:51.8

16:04

Subbed:
15 GHD situps
15 Knees to Elbows
25 Back Extensions

First time doing GHD situps since I tweaked my back in early February. This WOD was a good test and the back is healing nicely. Personally, I find the K to E as tough as the GDHs.

Thanks Lauren and Coach for another great cycle! (It feels good to be saying that again!)

opted for the US crossfit workout today

4 rounds:

400m run
6 deadlift
6 bent over row
6 hang power clean
6 front squat
6 push press
6 back squat

-if you drop the bar, do 10 burpees and continue

time: 16:45, no bar drops

10:05
Sit-ups
Rev hypers
On stability ball

Rx'd
11:58

m/30/180/5'10

M/35/182

9:31

could only accompolish 3 rounds

M/33/160 "coolbreeze"

10:01

as Rx'd

m/44/6'0/180

Used a preacher bench for both (feet under a bar with hands crossed on chest for situps/reversed over pad for back ext. with hands behind head.)

12:22 (13:25 last time, used bench to bench situps)

13:48

As rx'd
11.19

Ryan M/22/185/5'10

16:33 as RX'd

Josh M/19/178/5'7

18:50 as RX'd, accidentally did 25 more back extensions.

Merry F/19/164/5'0

3 rounds of 10 GHSU and 10 Back extensions

4:47

Jake M/17/105/5'5

2 rounds of 10 GHSU and 10 back extensions

14:55

27/m/5'10"/240

As Rx'd 10:22

13:41

age 19 bw 170

12:08 as rx'd

done at BMW. shouts to Jared again

M/19/5'11"/160

10:22 as rx'd

M/24/160#/5'7"

As Rx'd
13:59 (PR)

Last time I got it in 11:40 but I remember that I didn't go low enough on the GHD. Today I went all the way to the floor (on raised bench using smith machine) so I was way beyond horizontal as opposed to last time when I only went horizontal. In my mind, seeing as I actually did this for real, it's a PR.

Using a big tractor tire for G.H.D. 12:11!

12:24 as Rx'd

7:03 anchored situps

F/45/5'2"/126ish

am

ride bike to work 30:08
followed by today's WOD 13:28 (1:28 slower than last time!). GHSU's a bit rough after bike ride but watching The Burpee Mile puts it into perspective.

pm
bike ride back home ~40:00mins

M/40/185

5 rounds
30 abmat situps
25 back extensions

13:14

More better faster

CFWUx3x15, ex situps/back ext

subbed anchored situps, 20-lb good mornings

8:03 (PR by 2:27 w/same subs)

WOD
as rx'd,
7.44.
1 second slower than p.r. the last time,had an eejit doin bent over rows right where i was coming down to the floor with the ghd's and back ext.had to say to him to move,so he was grumbling in the background.once i'd finished the wod i fixed his position on the d/l and he got the weight up he'd been struggling with for about 15 mins.wusnae grumbling then !
yes i'm still laughing wee mama !
before ,tried d/l's but i forgot about the hole in ma hand fae the p/ups last night,so had to do s/p instead.
hasta luego.

m/20/5'8/158

18:59

14:12 (pr)
1 1/2 min better

No GHD so did decline sit ups at max declination.

5 x 30 sit ups
alt. with
5 x 25 back extension

14:00

29/m/185

9:12

Hand touching floor to hand touching foot pads on the GHD. BEs were legit w/hips locked; full rounding at bottom to full extension at top.

M/41/200/5'11"

Took this one very easily.

1st time I did this on somewhat proper equipment, using a roman chair. Was saving for a GHD, but ended up with this roman chair for free instead...

Back extension
15 15 15 5 5
Situp
10 10 10 5 5

For situp, I went all the way down, 1 arm touching floor, up to vertical (or as close a I could get without falling forward). I think I had plenty more situps in me, but I believe that is how people get into trouble on these. I read about cantaloupes today and decided to take it real easy.

Back extensions were tough, I don't think I was positioned correctly. I think I should have been on the pad with my butt more. Felt them in my hamstrings quite a bit.

f/21/5'6"/120

After hearing so much about CrossFit from my boyfriend, I was recently convinced to try it for myself. I started on Sunday with Fight Gone Bad, I did Nicole yesterday and I just finished today's WOD. As a long distance runner, I thought I was in excellent shape. However, CrossFit has quickly relieved me of that misconception. I think I might be hooked!

Today's WOD (modified)
5 rounds for time of:
30 regular sit-ups
25 back extensions on a Swiss Ball
11:12

F/38/139ish/5'4"

Scaled to BrandX pack:

Four rounds for time of:
20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
15 Back extensions

9:22. Had to break GHDs into 2s.
Did at home sitting on bench, feet anchored with bar on rack.

Started with front squats, 55lbs 3x5.

28/f/130

7:05 rx'd.... pretty damn proud of that one :)

9:44 as rxd
m 21 180 5'9"

5 rounds

30 incline situps (no glute-ham machine)
25 back extensions

time: 8:01 (last time-8:15)

No back extension set, so had to improvise. Also, timed each round individually rather than total time. Approximately 1:00min in between rounds.

30 weighted situps, 35#
25 Good Mornings, 75#

2:27
2:41
2:37
2:41
2:25

approx. 16:51 with 1:00min rest

m/27/171/6'1

16:02 - situps on a decline bench

3 1/2 mile slow run afterward

goody goody gumdrops I am butterfly kipping!(Rhabdo you lost an opportunity for a date with me LOL)

I have an astonishing lack of height(!) but I have the rollin down. I have to work that hip rock.

Cleverhandz, Pedro: THANK YOU :)
Jeff(BxCty): your time was stellar. This was my first time with this 1, I have GHSU'd before, I just missed this WOD. Yeah, I'll get faster :) I had full ROM, fingertips from floor to toes.
Cookie: yeah, games are stupid. :P
Eric: lil bro' I put Angels & Airwaves on my playlist for Spin class tonight and they were like WTF? LOL I thought of you :)
onefastbird21:"and ladies as always keep the post coming, nothing sexier than a crossfit mom'ma ;) haha" don't you know it baby! I feel hot to trot today LOL gettin' my kip on

Annoyingly enough I am STILL ridiculously anemic. I think I dropped Fe intake when zoning, more concerned with portions and balance , than quality. Now Paleo again so hopefully see better results. Also VitD is also still very low. Doc increased supplement....But on the bright side, I'm looking at it like I'm running on 2 cylinders, what with no hemoglobin, dismal hematoctrit, ferritin and barely any VitD in my blood. Just wait til I start cranking on all 6! :)

Somewhere between 10 and 15 min as rx'd. Lost my stopwatch so had to settle for the clock on the wall w/ no second hand. Think it was closer to 10 though..

Warm-up
800m Indian/medicine ball run
Tabata double squat wall ball
Tabata box jumps

Workout: 14:00 as Rx'd

AM - CF Endurance WOD: Tabata sprints for 2 miles

PM - WOD as rx'd on GHD - :12:20

big ups to EMelton #151 for working the phrase "legs akimbo" into your description of abmat situps. awesome...

JroCK- I love VB! Been there/Sandbridge for many vacations, ran RockNRoll Half marathon 3 x! Love that waterpark with the Big Gorilla LOL Had as much fun, maybe more, as my daughter there. I am a big screamer/laugher on rides and roller coasters :) Aquarium, boardwalk bandshell concerts - ska, jazz, classical, rock, loads of fun that last week in August... and now CrossFit- yay!

You're roughly 6 hrs from me- only thing is I have to drive the cheasapeake BBT.. that gives me the willies. I have to chant Sanskrit "om mani padme ohm" the whole time...I am ok with George Washington Bridge, right near my house, the Delaware Memorial, Ben Franklin, but the BBT...

WAIT. I drove that this Labor Day and I wasn't CFing. I just did 5 rounds of Fight Gone Bad with Eric and Allie. Eff that bridge!

Hit "Diane" i knew it couldn't be 100% because the early main WOD but i was curius about that WOD i hit 3:19 i know it's just a relative time....it was TOUGH

3/31/09
CFWU X3

WOD:
30 Sit - ups (On Floor)
25 Back Ext.
5 Rounds

Time = 6:34

JD Roper
Pickens High School
M/16/5'9''/130

#276 Jeff

Good Job Man!!

Mini Me (my son)
Scaled to reg sit ups and back ext as rx'd
11.56

8:53 as rx'd (8:05 previous)

on angled setup w/ 12" box propping it up so its closer to horiz. Better extension on GHD's than previous.

did WOD after 5x5 BS end of wk.5, then did 5x5 Bench and Power Clean/Rows to finish.

now REST!

later,
b
m/32/5'8-1/2"/175.5/11.6%BF

46/M/6'/185

TIME AS RX'D: 9:28

KRAV AND JIU-JITSU TONIGHT

COOL CHANGE

RURAL/METRO FIRE DEPT
TUCSON, AZ.

As rx'd 14:47

12:56
sub: unanchored abmat sit-up, 35-lb. kb swing

Allie- large is great!

Strong lil Pony...

shoot me an email with your email address ... i have a mid atlantic 4 day CF affiliate hop (hit as many as we can in 4 days) with a BIG group of badasses after the qf...sometime in may....that i'd like to invite you to! Some real cool bad asses (and well known) are on this train! Anyone else want in....we are starting in VB...heading to NC, then up to DC and ending back here!

Talk to you all soon!
~J~

15 exactly

I am so far behind so playing catch up did fight gone bad today for the first time loved it like only a crossfitter can.

20lb med ball 65#SDLHP 65#PP scaled because i had no clue how hard it would be, next time will do as Rx'd

score 239

5 rounds
30 physioball "ghd" situps
25 back ext

7:44 (PR by 2 min)

Also did half the CFE WOD today to get my calves accustomed to POSE
1 mile 20/10 intervals in 7:40

AND THEN 200 Double Unders for time
3:35 with a crappy jump rope :)

I feel accomplished today :)

Trying to get my abs back in some kind of shape.

5 rounds
20 Sit-ups
10 Good Mornings with 45# Bar.
10:56

Terrible time I know, but I know I need to start doing sit-ups every damn day now.

***SUPER FRAT***
#56 OneFastBird21
Ya got me on Nicole! I'll be after you next time for doing that! haha :P Way to be!

#62 JroCk
I can't wait to hear ya on CFR man! That's so freakin sweet that you get to do that! I'm sure you'll bring a whole new sense of hilarity to the show knowing you haha.
I wish I could come down and visit you guys over there! If Strong Lil Pony does it I might make myself drive over there too. Otherwise she'll have all these stories with you guys and I'll be sad and jealous lol. Either way I will surely see you at the Games. Playoff Beard Party Bus! Will the newly Zone fed baby be taggin along???

#69 Strong Lil Pony
Yes please come! And then when you leave take me with you lol! The butterfly kip is an exciting thing once you really nail it down, but suuuper hard to master (especially on the timing/rhythm). I know some people have already said really EXPLODE that hip open when your on your kip up. I can agree with that, but I think there's a lot to be said for just having the plain ol' strength to get a deadhang. Whether it be just 1, 2, etc... Having that initial ability to pull yourself as dead weight is crucial in my opinion. If you can nail that down, all the sudden a kipping pull up becomes second nature because all you have to worry about is keeping rhythm and pace. Make sense? Someone correct me if i'm wrong! Either way give it some more time and dedication and I know you'll bang out a kip (no matter what form) no problemo :)
"Secret crowds rise up and gather, hear your voices sing back louder" still love you for that! haha

#86 fat tony
You improved about the same amount as i did! Doesn't that feel freaking awesome? Especially knowing that you don't really do GHD situps unless they're in a WOD? Congrats on the PR :)

#143 s'more
hahaha, bro you crack me up. I know you were dreading this WODs post headache and then you do SIX rounds! Take care of yourself brother and rest well tonight and tomorrow

as rx'd

9:38

WOD as prescribed, time=12:07

25/m/165

as rx'ed - 11:41

really focused on form on BE's. i was sure not to be doing hip extensions, which seems much faster and easier.

22:27

tweaked my back during the 3rd round of Glute-ham situps. struggled through but didn't do the last 2.5 rds. of the situps just back extensions.

crappy!

cfwu x2

10:30 as rx'd
:59 sec improvement over 1/26/09

Rx'd 14:07
F/34/5'/115

As rx'd: 18:00
Who ran me over???
32/M/6'0/215

30/m/198

14:54
ghd's only to parallel.

That burpee mile is a rediculous display of power by a human being even. Duh the mile is a longer time, but that many burpees the body falling totally lateral touching the ground to standing back up that many times. How many burpees total did he end up doing?

I can already feel my abs and lower back swelling up and hating me tomorrow when I wake up!
as rx'd
9:23

13:51 (68,54)

30 yom, 185 lbs

10:26

good mornings sub'd for back extensions, anchored my feet and did situps on a flat bench

Male/27yrs/6'0"/175lbs

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

7:26 Rx'd

M/45/5'11"/193

22:04 as Rx'd

cramps in upper back(between shoulder blades) slowed me down a little on last 3 rounds of sit ups

5 rounds of--
30 GHD - subbed it on a swiss ball with feet on ground for lack of GHD machine
25 back extensions

9:24

f/30/5'6/160

16:55

23/m/75"/210#
had to sub normal sit ups for the GHD because i don't have a GHD to use, and did back extensions on that back ext thing thats at 45 deg to the floor, so not exactly as rx'd, but close enough. also finished over a minute faster than last time, with the same substitutions. time,
6:21

ERIC GOHL--nice time dude!!! tore it up. straight killing it yo!

Did situps from a 20 inch box with feet anchored on the ground, touched floor behind on each rep. Back extensions from same box with feet under my workbench.
Another first workout on this one;
First round 4:43, second round 5:25
only did 2 rounds total: 10:08

First time doing GHD's. Used a bench and anchored feet with smith machine for both. Did the first round as Rx'd but had to scale GH situps to 15 and back extensions to 12 for the remaining 4 rounds. Time: 13:38

fat tony-

Have to take advantage of the things I'm good at while I can! lol, it's a whole new story when you throw in everything else!

Guys somebody knows about the best time on "Diane"? I saw somewhere a 1:50 bit i'm not sure somebody knows????...thanks

Hey Pony, Eric Gohl, fat tony killer times bros and sist

M/23/6'1/180

only 3 rounds

8:45

Pushed myself pretty good but really focused on form and making sure my back held up. About 85% effort. Still a good one.

First time I've encountered GHD situps and, being a swimmer, I assumed I would be pretty decent at them... BOY did they hurt!!! =D Great fun!

As Rx'd

8:30.00

I had to use makeshift equipment to do the GHD situps by setting up a bench that my legs would go on and I set up a bar to hold down my feet so that I was straight legged, yet could still go past the flat horizontal of my body. It was NUTS! haha =P

Definitely gonna make use of the rest day tomorrow! Thanks CF!

Did this one in 13:33 my lower back was and still is on fire! Also had to make up Nicole today Got throuhg 7 rounds with 66 pull ups and was dead. I have to make up fight gone bad tomorrow!

Ok so I hope everyone here has a good laugh at this and I wish I had a picture. For GHDSU I laid on my bed and had my wife who is 100 lbs sit on my legs and started the WOD. After the first few she had to grab a 20lbs Dynamax and hold it so I didn't launch her off of the bed. Then I flipped over and did the same thing for back extensions. hahahaha

14:17 (with a few adjustments between)
2 sets of BED GHDSU and last three using ab-mat
all 5 BE on bed
Have a good laugh at that.

10:16 as rx'd (PR)

* all back ext's unbroken

The good thing is im sure my back wont be sore tomorrow. Right!!!!

M/24/6'3/222

15min 47sec

F/34/120#

TDY to a gym w/out GH sit-up equipment. Modified GH situps using a ball. Interruptions to circuit during back extensions.

14:30

#345 Gabriel Wright
I can honestly say...I thought of that exact same set up but I don't have another person to sit on my legs lol. That's seriously priceless though. Should have taped it!

Last time i did ghds i couldnt walk straight for 2 days.

12:13

Regular sit-ups on floor with 10lb plate.
Back extensions in appropriate apparatus at the gym, again with 10lb plate.

36/M/5'10"/190

As rx'd 12:37 couldn't finish this last time due
to horrible flu bug happy to complete it now

F/22/5'6"/136

Been waiting to do this WOD for a few days now

CF Mississauga WOD:

Four rounds for time of:
15 Cleans @95#
400m run
20 burpees

28:24

Burpees made this absolutely miserable!

m/6'2"/205/31y

13:00 as rx'd

april fools workout tomorrow?

Wet Murph:

300 m swim
100 pull-ups
200 push-ups
300 squats
(partitioned 20x 5-10-15)
300 m swim

46.36

As Rx'ed:

14:33

RX'ed at 11:55

30m/156/70"

CFSB deadlift 3x3
300,310,320(f)

wod as rx'd
8:08.
100 D/U 2:11.

M/39/5'6"/183

21:29

GHDs improvised - Smith rack with weights for the feet, butt off the bench. Could go lower than parallel, but hard to tell just how far. As usual - pretty tough - legs always tense. Broken them after the first set - usually 15/10/5. Back extensions unbroken.

19 min

#254 Herm:

Love the new email link, lol!

Seriously dude, send me an email. We have much to discuss regarding the Playoff Beard Party Bus...and we're burning daylight.

Brian_ES

If there's seriously an April Fools WOD tomorrow, I will do it :)

that sucked..bout 20min as pxd

as rx'd:

17:10

about 7 minutes longer than I hoped for!

17:36

Sucked.

Yo Eric Gohl what do you know about "Diane" best times??? Really curius about that bro

had to use swiss balls as I don't have the glut ham machine

16:10

not a rushed effort balance on the balls was imperative.

s'more-

Hey man i just checked BeyondTheWhiteBoard and it has only a couple of people logged for a 3:00-3:59 Diane. Anything better than that I'm not sure! Either way that's an amazing time! Sorry I don't have a more precise answer for ya

(AM)
CFWU1

As Rx'd (64, 60)
reach-back-and-touch-floor-with-alternating-one-hand-style.

14:45

(PM) Caught up with "Nicole" - results there.

30 glut ham 20 back extensions- got it wrong

16:29

using swiss ball

26:01

30' modified for both. no gh machine for students at UCSD's gym, only for athletes.

M/30/70"/197

14:37.78 = Not as rx'd

Glut-Ham Sit-Ups = 9 month pregnant wife holding ankles on ottoman while doing GHSUs off a yoga ball

Back Extensions = Picking up 15-month old sick daughter (@ 25lbs) to chest height with locked knees and elbows.

Fern Flat 52:00

Avg HR 149, peak 185, w/Thomas Crubagh and Mike Sternbach.

Hey Cookie,

I did FGB today too 20# med ball, 65# SDLHP and PP

Scored 239 definitely room for improvement did a fun workout yesterday that torched my low back so i was brutal on the sdlhp's

Strong Lil Pony - thanks for the scaling advice i scaled a little only because of yesterdays workout next time i will go as rx'd

23/m/172lbs/70"
subed decline situps

8:54 new pr

Third day with crossfit. I'm dying but I love it!

m/24/140

as rx'd 10:56

m/21/6'2"/180lbs

17:03 RX'd

This was ruff. I had a make shift bench and rope to keep my feet down.

greg A warmup

as RX'd: 13:28

first time Rx'd!!!!!! Had to prop-up an angled back extension machine to get it at the proper angle, and by the third set, my a** was falling asleep on the situps, followed by intense cramping on the back extension. so all in all, a good ole time!

9:05

anchored sit ups

10:01

m/29/5'11"/180

situps on a incline bench
back ext on 45deg roman chair

As rx'd 8:38

15:16
Not full range of motion on GHD's. Down to just past parallel and then back up with hands at chest during whole motion. I'll get there...
Back extentions felt good, though.

Dang Lisa #376, that was a great FGB!

s'more, Logsitall.com shows 8 men with Diane times 3:00 or faster, and 10 more under 3:30.. Fastest is Chris Woods at CrossFit BWI in 2:03... hope that helps!

m35/170/5'8"

as rx'd 10:54

39/m/190

sub 75 degree situps for ghsu
sub 45lb good mornings for BE

11:47

15:00 hand to floor on each and every one.

M 20/6'/152lbs
as rx'd
9:51

first time doing this, going to make sure i dont curl up in a ball while i sleep, cause there will be no un curling in the morning, CROSSFIT FOR THE WIN

As rx'd in 12:11. I can already tell my lower back will be very tight tomorrow.

M 40/5'11"/188lbs/Kandahar

What a great way to end the series! The shoulders and squats in FGB, intervals and pull ups with Nicole and now a set of core! Nice! Time to rest my entire frame...

FGB 254 - tough to keep count isn't it?
Nicole 82 - need a new strategy for her... (8.5 sets, next time slower run and fewer sets and more reps, hoping to break 100).
Today as rx'd 16:45, hip flexors are unhappy now.

sub'd 40# good mornings for the back exts.

time = 15:54

as rx'd
-did GHSU with a bench and a smith machine
-back extensions on a slanted back extension platform
-first time doing this WOD
14:27(PR)

day 2 for me. love this website. i couldn't sit still driving home my back was on fire. love it.

9:04
sit ups on bench

f/25/5'9

subbed straight leg situps for GHD and supermans for back extensions. Same reps as rx'd.

10:39

m27/183/86kg

as rx'd

13:50mins

m/30/160

subbed russian situps & supermans

9:17

13:47

11:52

As Rx

12:36

did fight gone bad this morning so when i went back to gym for this wod my low back was stiff so instead i did
5 rounds:
250 meter row
10 dead hang pull ups
10 ring dips
10 knees to elbos

13:49

6.15

As rx'd

14:45

as r'xd

11:33

m/193/28/5'11"

as rx'd
13.41

Scaled to Pack
4 rds for time
20 GHD
15 Back Ext
6:30

as rx'd

19:01

Slow, but only 3rd week. Crossfit is by far the best fitness program I have ever encountered; incomparable with all other methods. In three weeks, not only do I feel stronger and faster; but my body feels better (shoulders which previously bothered me for a few years seem to be healing). Coach, and everyone else involved, thank you sincerely, long live Crossfit!

Blain - 7:53
m/41/175/68"
Ryan - 10:33
m/30/185/75"
Gunnar - 9:07
m/37/190/73"

WOD #2

21-15-9 w/135#
dead lift
hang power clean
front squat
push jerk

Gunnar 13:06
Blain 17:33

m/215/6'1"/28

16:42

Could have done way better fighting a cold, and just started dying 3rd round... second wind on 5th.

Remember Alien ... while that is what my back felt like after this.

As r'xd

7:38

m/167/35/5'10"

sub situps = 12:04 (prev 13:23)

m/39/67"/186#

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

00:14:23

No GHD, used flat bench with feet wedged under bar of Smith rack.

m/48/178

CFWUx1
BurgenerWUx1

Glute-Ham Sit Ups, 5 rounds, 30 reps, 0:54/1:01/1:33/2:00/1:49
Back Extensions, 5 rounds, 25 reps, 0:42/0:44/0:40/0:41/0:37
10:47
This was the first time I did this workout as rx'd - I'm gonna feel it tomorrow...and the next day.

I also did the following 5 rep sets of front squats:
135/185/230(PR)
Each rep was down to a D-Ball. Wrist flexibility is improving which is allowing me to move more weight.

I also did the following 3 rep sets of overhead squats:
65/95/100(PR)
Each rep was down to a D-Ball. Arms were locked out with active shoulders for all sets. Shoulder flexibility has improved significantly.

Mama and the kids trained before school today:

Mama
f/50/130
Five rounds for time of:
Sit Ups, Anchored, 30 reps
Supermans, 25 reps
9:55

Luke
m/13/120
Five rounds for time of:
Glute-Ham Sit Ups, 20 reps
Back Extensions, 25 reps
12:43

Brittany
f/11/70
Five rounds for time of:
Sit Ups, Anchored, 30 reps
Supermans, 25 reps
12:33

Great job, guys - keep up the good work!

9:25

9:48 GHs on big ball

9:59 as RxD
(PR by 2:30)

30 65cm theraball sit ups
25 45 degree Roman chair back extensions

5 rds = 15:42

wrenched my back last time doing GHSU(probably did them wrong) that they scare me. Plenty of burn on the theraball.

F/34/120#

TDY to Randolph. Ran 2 laps on indoor track and then had to wiggle my way through the free weights to the gravitron machine each round.

5 Rounds total
(6 may have been possible if gravitron was more easily accessible).

Gravitron w/55# assistance.

High reps: 18; Low Reps: 11.

15:17

10.07

48/m/6'/199/week 21 CF
unscheduled rest day...will catch up tommorrow

M/31/5'9"/165

16:21

Used a big exercise ball (my wife's) and attached a 2*4 to my workbench so that it was as close to a GHD machine as possible.

m/30/185/75

10:33

15:34 GH on exercise ball

35/M/150

As Rx'd: 10:34

M/33/192/6'

As rx'd

16:50. much slower than last time. legs were killing me.

Did this yesterday as RX'd.

12:35, PR by over two minutes.
Nice case of DOMS going on right now. I love it.

10:54

had to do sit ups on a medicine ball
used a back extension machine with 50 lbs weight

I turned 50 yesterday and about three months ago I was about two big macs away from being a big fat load for life.
My little brother showed me this site. I cleaned out some space in the garage and rounded up about 400.00 worth of essential equipment.
At first it was very hard but this site kept me motivated. I scaled most of the work outs and exercises and have been getting better every day.
Since that fateful day in January I've lost 15lbs. I am stronger and feel better than I have in 20 years. I know I can't erase 30 years of hard living overnight but thanks to crossfit I truly believe I have a chance at fitness.
Oh, and guess what my smartass little brother got me for my birthday? "RINGS" Oh boy.

2:19/2:40/2:51/3:03/3:19 = 14:13

m/40/6'0"/191

20:01

first time I've had access to the correct bench to do real GH sit ups...

m/37

11:50pr

Last time 14:30

m/27/175

17:00 As rx'd

This was my first time on this exercise. I have what I believe is a GHD machine at my gym, but had some SERIOUS difficulty doing this with proper form.

Is this due to a poor machine or my own lack of strength/endurance?

Everytime I would sit up there was too much space between the foot holds and I would have to bend my knee's to keep from sliding forward. There was no way to tighten the foothold on the machine i was using. Is this just a poor machine or am I missing something.

Aside from this I was reaching forward and grabbing my shorts just to pull myself up for the second half of this workout....that I'm sure was on me and not the equipment!!!!!!

First time doing this one, knew I couldn't handle that many GHD sit ups.

sit ups- butterfly with an Abmat
GHD back extensions

5 rounds

10:48

f/41/5'4"/145

Coulda woulda shoulda...done more...
3 rounds 5 GHSU and 10 Back Extensions 0:3:05
No apparatus at my gym so had my wife sit on my legs and used a regular bench.

Did it today since I couldn't find time yesterday, 8:39.

~20 minutes. Busy machines took my time down slightly.

done on my bench with my feet hooked to a shelf.

13:50

I would really like to try a ghd some day.

13:11 ...accidentally did 35 Glute-ham situps every round instead of 30..

Completed as rxd 13:14

Ow...headache. Probably didn't do something right. Oh well, got about 15 min. GHD's: hand to floor to foot restraint. BE's: head to floor to just above horizontal.

as rx'ed - 12:01 - my lower back was so sore from the back extensions!

M/39/200/5'10"

As rx'd=14:37
Should be named BruteAl! Cardio was fine just couldn't get up on the GHD's on last two sets (killed my time on those).

M/33/70/165

7:46 pr

As rx'd

Total time: 12:23

Glut hams killed me!! Cost me lots of time...

@ alphen ad rijn

24/m/175

subbed for decline situps:
7:34

10:25

Round 1: 30 GHSU (horizontal), 18 BE
Rounds 2-5: 25 GHSU (horizontal), 15 BE

Stopwatch screwed up, but I've estimated the run at 14:30. The last time I did a WOD with GHSUs I hurt myself (I couldn't sit up from lying for a month), so I'm keen to see what hits me tomorrow...

As Rx'd

9:49

Really feeling the leg burn after this one.

F/27/5'0"/108
As Rx'd
14:55

m/20/160/5'9"

subbed anchored sit-ups for ghsu's and 45lb good mornings for back ext's.

9:06

I did the situps on the 45 degree back ext machine
10:54

I also did the situps/back extension on the back extension equipment
14:38

Scaled to 25:20
9.06

As rx'd = 7:08

11:38

14.53,

did 3x5 30kg one leg snatch as part of warm up

Check out my shake recipe at http://www.youtube.com/watch?v=DRiQ7BX91qs
It's what I call the paleo shake

9:21

as rx'd

14:11 (pr)

by 1 second!

ghsu's suck.....they make dizzy & sick!

22.m.135.65"

as rx'd
12:38

Last Time:
12:32(PR)

9:18 for anchored sit-ups & supermans at home. 3.5 mi run w/ wife in 41 mins.

M/47/5'9"/174

done on a Roman Chair

15:51

M/47/5'9"/174

done on a Roman Chair

15:51

M/24/183

as Rx'd
11:58

m/28/170

9:51

Hammies and whatever other muscles on the sit-ups just went dead. Had to recover

cfwux2
burgwux2

scaled to 20 and 20

11m20s

about 13 min

as rx'd
12:52

M/32/5'4"/145lbs
Subbed Glute ham situps with physioball and anchored feet.
6:42

Abmat Situps (Unanchored)

10:56

f31/118/5'0

As Rx'd
9:31

Rowed 5k
24:52

15:28, subbed decline situp

Four rounds of the BrandX Pack
20/15
8:42

49/m/144
RX 11:11

was this because of the SDLHP in FGB?

you sure know how smash lower back muscles :)

as rx'ed 15:46

16:04 as rx'd

14.36

M / 31 / 5'11 / 230

13m25s

Incline Bench & DB Bench after...

10:52
Did my sit ups on an exercise ball, touching the floor behind me on the way down and the wall in front of me at the top.

I forgot my little booklet and made this worse than it already was! I did 5 rds of 30 GHD SU & 45(!!!) GHD BXt. Needless to say, I was doing the old man walk out of the gym!

Approx 32 mins. I was too smoked to remember to stop the timer.

27 yom 6'2" 160#

Pre: Warmup x2 minus ghd situps and back extension

WOD- 5 rounds of:

20 GHD situps with full extension
25 Hip extensions

9:18

Post: 500m cool down 2:15. No strength for heavy Push Jerk skill work 'cause core was mush.

12:34

M/32/6'2"/184

This was my first CF workout.

5 rounds
30 GHSU 25 Back Extension

First 2 rounds unbroken
Last three had increasingly more breaks.

19:34

I love it...!

male/41/5'8/175

7:53 as rx'd new p/r

female/24/5'6"/150

7:57 as rx'd...two minutes faster than last attempt

as rx'd, full ROM: 11:00

M/28/73"/183

14th WOD
I forgot to read the FAQ on subbing GH situps, thinking that, among all of the ridiculous machines in the Bally's where I work there would be a roman chair. Of course not, I subbed leg raises in a captain's chair.

15 rep rounds
18:35

12.04
subbed feet anchored but on bench SU's, swiss ball BE's. wu=30 min elliptical.

C-
3 X
30 GHDSU
25 BE
2 X
30 Abmat SU
25 HE
8:45

9:04 in Union III. 45 degree bench is not a good GHD substitute.

m/29/6'1/193

as rx'd

8:36

24/m/6'1''/185
as rx'd
10:19

19:27

16:55

as rx'd

subbed abmat sit ups and back ext:

13.01

Did 10 rounds of:

10 reps x 135 good mornings
10 reps knees to elbows.

time approx 35 min.

Pack
20 GHSU
15 EXT
7:43

45 Degree Bench was the best I could find for GHD, but they fortunately did a the proper bench for back extensions. That being said I completed at 9:09 the GHD being much harder on me than the back extensions. I didn't really feel anything until I sat down to actually type this comment, but now...ugh

as rxd

15.46 shaved about 3 min off from my previous time!!!

11:59
That is a killer.

Shaved about 20 seconds off my last time.

Subbed

Unanchored straight leg situps with reach to sky
and #45 Good mornings

9:15

14:22
PR was 12:30. I went farther down on the sit-ups this time.

20/m/6'2"/195 lbs

As Rx'd:
9:25

14:45 as rx'd

~12:00

As Rx'd

15:37

Ran a mile afterwards (7:

workk out!
**30 sit ups!
****25 back extensions..
5 rounds :)

time was 7:47

CFWUx1
15:25

as rx'd: 17:08

well off my best time, cramped up a bit in the fist round...

First Crossfit workout ever. 16 mins flat. That was hard.

As Rx'd 9:12

24/m/250

as rx'd

15:20

Age 53/BW 240#
GHD Situps x 30/back extensions (both on Sability Ball) 5 rounds = 15:01

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.

2:41
4:06
4:07
4:05
3:57

Total - 18:56

17:02

10:32

10:09

as Rx'd
9:27

14, after a big break

F/27/110

18:47

21:09

Scaled to 30-30-20-20-20 for GHDs. Sit-ups are not my strong suit. But I'm working on it...

situps 30-30-13-13-13
back ext. 25-25-13-13-13

11:39

Dumbell press incline and flat
lat raises

19:35 as rx'd

m/13:37 as rx'd

- glute-ham 30 total (10-5-5-5-5), rest reg situps
- back ext un-broken

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

16 minutes

just did 200 crunches (50 50 50 50)
and 100 supermans (25 25 25 25)

9:04

32/m/#232
rx'd 14:03

9:43 as rx'd

then some practice w/double unders. able to get alternating du's pretty consistently, but i am not very efficient yet. lots of room for improvement.

28/m/77kg

15:28 (-1:00 for equipment adjustment)

About 50-70% effort after sparring

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

9:55
-------------------------
Compare to 090126

10:11

8:49 (PR by 10 seconds)

Mark = 12:15 (as rx'd)

Theresa = 12:25 (as rx'd)

11:20

12:58

CFWUx3
As Rx'd: 14' 02"

Sat on a flat bench with feet under a Smith machine.

WOD: 8:36

32/m/6'2"/204

Not as Rx'd.

For GHD sub, used Swiss ball with legs bent at 90 degrees and feet anchored. Went back until back of hand touched the floor.

For back extensions, really did hip extensions on 45 degree apparatus.

8:43

Everything unbroken except 4th round of hip extensions (15+10).

Phil 4:13

15.03

13.25 last time. Nuts.

as rx'd

21:07

total 23:22
21:31 last time :(

Decline Ab Machine (steepest angle)
Back Ext. Maching (lowest setting)

Rd 1- 2:58.66 (had to wait for machine for a bit)
Rd 2- 2:30.26
Rd 3- 3:07.52
Rd 4- 3:35.49
Rd 5- 4:22.35

Total Time-
16:34.28

(abs and hip flexors still sore 3 days later as I post this!)

Decline Ab Machine (steepest setting)
Back Extension Machine (lowest height)

Rd 1- 2:58.66 (had to wait for back machine)
Rd 2- 2:30.26
Rd 3- 3:07.52
Rd 4- 3:35.49
Rd 5- 4:22.35

Total Time:
16:34.28

Abs and hip flexors are still really sore 3 days later as I write this!

15 mins flat with substitution of a decline bench for the situps and an incline back extension for the back. had to assist slightly on the situps towards the end.

switched sit ups and ext

8:37

26/m/170/5'9"

5 rounds
floor sit ups
back extensions

10:35

This w.o.d. took about 20 minutes, and now, 3 days later, my abs are still very sore. At least I know i did the workout right. This was the first time I did full range of motion GHD sit ups.

15:02 as rx'd

WUx1
14:01 as rx'd
CFE: 14:44 as rx'd

1st day back after dual hand surgery.

cfwu x 3 (minus situps & back extensions)

18:33 as rx'd

I hope this workout doesn't ruin my abs for a week like it did last time.

14:12 as rx'd

as rx'd 15.22 def doing the old man walk now.....

f/23/131/5'4"

15:38 hungover...

28/m/155

12:53

CFWUx3
GHD: x 30
BE: x 25
5 rnds 10:33

180/m/39

12:01

used the roman chair

New round of CrossFit at the Y.

Modified FGB:

Wallballs
KB Swings
Box Jump
DB Push Press
Squats

Score 365

M/23/153 GregAwu

As rx'd - 14:02 PR

Wow this made my abs sore like I haven't felt in... ever.

7:22

unanchored situps and supermans

14:49 did 3 rounds as rx'd then got a migraine and did sit-ups on the floor, be all unbroken

@thesweatbox

18:04

still don't think my GHSU's are quite right...

9:28

round 1 & 2 as rx'd
3, 4, 5 anchored situps

17:17

15:08

M/31/190

14.50

increase of about 2 minutes and 50 sec. Not good.

18:06 as Rx'd

no GHD so modified with swiss ball situps with feet hooked low under a flat bench and 45lb bar good mornings

10 rounds of 20 each in 11:25

Subbed tabata something else.

pullups/pushups/situps/squats

Don't remember my score but my squats are coming back. Situps were between 12 and 14 set. Squats were all greater than 20/ Pushups were 30-16/ and pullups were deadhangs on a thick bar (smith machine)with plastic coating, couldn't keep my grip

15:23

As RX'd in 8:00, following the completion of "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

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

Time= 15:47

Decided not too - back still sore from soccer

28YOM
5'10''
195#

WOD (sub anchored sit-ups for GHSU):

Either 7:48 or 9:46. Think I may have done an extra round.

9:15

unanchored ab-mat situps

WU
19:22 first time with a real GH Device.
080409 - 18:14
M/48/185#/72"

11:56

m/48/175

5X 30 incline sit-ups/ 25 goodmornings w/ 45# bar

7:23

as rx'd

13:23 (14:49 prev.)

5 rds

30 ab mat situps (last 2 anchored)
25 back extensions
100 jump rope jumps

~17:30

Last Time:
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.

This Time:
Had to break up the sets...did all reps 26 minutes

Rxd - 13:46

M/30/6'/220

sub'd situps for GHD situps not GHD Machine here
sub'd supermans for BEs

5:56

M/29/6'3/175

sub'd situps for GHD situps not GHD Machine here
sub'd supermans for BEs

7:14

CFWU followed by WOD as Rx'd

8:35

Rx'd: 8:57

full ROM touch floor each rep. Huge PR by 44 secs.

m/35/5'9/176

CFWU - 2. Shortcut due to load at work. Reg 1st set. 4 HSPU 2nd. Superman. Burgener.

19:58
First time w/actual GHD bench
Hamstrings on fire.
Soreness in abs started at top, worked to bottom
Back felt good on back ext.

1/26: 18:03

CFWU x 3, Rings added

NOT as Rx'd, no GHD bench, used punk Physio/swiss ball--not the same.

5 x 30
5 x 25

11:17

Finished w/ lite OHS, Jumprope

25/m/150/5'8"

CFWU x 3

as Rx'd: 12:59

24/m/155

as Rx'd 11:34

did a 6th round and capped at 14:00

17:00

Slant board & Swiss ball

11:48 with a decline bench and 35lbs weight sub for the GHSU

15:51 as rx'd / sit-ups done at elevation setting 1

Taylor - 10:30
Ryan - 10:42
AL - 10:39

Reverend: M/31/200

11:59

First day back to CF after a year off. Subbed inclince sit-ups and Supermans. Could only do sets of 10 and 12. Only 2 sets, too. Wow. Welcome back.

regular sit ups

11:55.10

rx'd sta 7
9:30

subbed physio ball situps and back extensions - held 12 lb medicine ball between feet to help anchor
good mornings with 12 lb med ball behind neck

about 12 minutes

did a few sets of hanging leg raises and hspu to finish

Sub GHD sit ups with decline bench situps

30 mins.

*Those declines were brutal for me...

m/46/195
sub GHD sit ups with slant board situps second rung
16:22 tougher than it reads

18:22

Had to switch to Ab Mat sit ups after first round. Also had to do 65lb Good Mornings in place of back extensions. Did this one in my garage and had to attempt a makeshift GHD, it did not work so well.

34 yom 204 lbs.

No ghd. Did straight leg situps. 9:13

as rx'd
took about 30 sec to get back and forth to equip. halved that and subtracted (-1:15 from overall time)

TIME - 18:45

30-m-170

18:06

20min.

As rx'd, about 15 mins

subbed ghsu for knee raises, stght leg su, leg raises with back n handles support

20 min

completed 4/1

11:39

meyer- 17:47 @ home on sit ups machine
Pr 18:40 @ school

18 min. Subbed reg. situps.

M/33/6'/175

Subbed: Sit ups instead of GHSU & 45lb bar good mornings for back ext.

7:17

No breaks. Had a really good warm up. Practiced handstands on parallettes. I love those things!

As rx'ed

13:30 (30 sec PR)

NSDQ

m/193/69"

scaled 20/15 5 rounds 7:46

Subbed inclined situps for GHSUs

20:25

22:41

10:20
Did regular sit ups feet unanchored.

D
@HOME

TABATA SIT-UPS INSTEAD

34 yom 203 lbs.

Did 3 rounds with Swiss ball and 2 straight leg sit ups.

9:22

subbed knees-to-elbows for sit-ups

29:30

7 rounds +400m+1 pull up
20-20-17-17-15-14-1
5 min rest
2 rounds of 30 GHD sit ups 25 back extensions