May 14, 2009

Thursday 090514

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

Post time to comments.

Compare to 090331.

BurgKhalipaSnatchDrop-th.jpg

Enlarge image

Skill Transfer Exercises by Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]


Please join us in sponsoring Keith Zeier, a wounded veteran and Reconnaissance Marine, in running the Keys 100, a 100 mile ultramarathon. Keith is running as a fundraiser for the benefit of the Special Operations Warrior Foundation.

Posted by lauren at May 14, 2009 5:00 PM
Comments

East coast loves early posts. Thanks!!!

Comment #1 - Posted by: j at May 13, 2009 5:05 PM

Oh my head!!! It's gonna hurt BIG time....

Hugs to the FRAT you are simply THE BEST rach and everyone of you 3-2-1 GO!!!

Comment #2 - Posted by: s'more at May 13, 2009 5:08 PM

oohrah Keith, doing the U.S. Marines and CFNYC proud!

Comment #3 - Posted by: juan at May 13, 2009 5:10 PM

Does anyone know a good sub for pullups(not jumping/beginner)? Something that has a similar metabolic effect. Have some torn calluses and do not want to slow down recovery.

Comment #4 - Posted by: Brian ES at May 13, 2009 5:10 PM

Holy early post batman...

A WOD I can do while still resting the foot (although I won't be doing GHDs... hate our machine, butterfly abmats will have to be subbed).

Comment #5 - Posted by: Karin (34, 5'3",137) at May 13, 2009 5:12 PM

the fundraiser link is broken
its actually
http://www.firstgiving.com/keys100

Comment #6 - Posted by: juan at May 13, 2009 5:14 PM

Im going out for my 21st b-day the night before this. Might meet pukie.

Comment #7 - Posted by: Cuban at May 13, 2009 5:15 PM

Early posts rock the world of every Virginia Beach mainsite Crossfitter... Eric Gohl - I only have a 45-degree incline bench for the GHD's - will that work?

Comment #8 - Posted by: Stephen M/26/5'9"/136 at May 13, 2009 5:23 PM

I am thinking of buying an abmat. What are the benefits of abmat sit-ups compared to regular sit-ups? Also, does anyone recommend the abmat?

Comment #9 - Posted by: Eduardo Wheelock at May 13, 2009 6:18 PM

Good luck on Saturday Keith!

Comment #10 - Posted by: Aaron Arehart at May 13, 2009 6:23 PM

Thanks again for the early post!!

Comment #11 - Posted by: Camille at May 13, 2009 6:25 PM

Eduardo - i love my abmats. so much better than without and better support for your back. highly recommend them. personal opinion only

Comment #12 - Posted by: Rookie - Crossfit Gold Coast at May 13, 2009 6:34 PM

Ah a core workout. Sounds good for tomorrow.

Comment #13 - Posted by: Kal_USAR at May 13, 2009 6:46 PM

Shouldn't have done those ab workout after Cindy last night... Oh man, this is going to be intense!

3-2-1 GO!

Comment #14 - Posted by: Elijah at May 13, 2009 6:49 PM

**Noob Post**

Short and sweet this one is! It'll make your head spin too!
First off I must say: BEWARE THE GHD SITUP!!! If you do not, you will be crying bloody murder within 2 days, mark my words. If you're not familiar or competent in doing them, now is not the time to do 150.
That said, Brand X is always a dandy source for scaling of course. (Mainpage-Start Here-Brand X Scaled Workouts).
There are also demos of Back Extensions along with GHD situps in the "Exercises and Demos" section. In addition to that, substitution ideas are found in the FAQs section.
If you've noticed i've been doing slightly less hand holding lately and directing you to the proper places to find answers for yourself. Consider it a bit of tough love :) I know you can do it!

**Noob Out**

Stephen-
If you don't have a physioball for the FAQ recommended sub but can figure out a way to rig up that 45 degree thing for GHDs and be safe yet effective, by all means have at 'er. As always just write down and keep record of such subs and changes for the sake of consistent record keeping.

Comment #15 - Posted by: cougar hunter at May 13, 2009 6:55 PM

sorry guys, Noob Post is getting held up by the filter! Also, the poster name will be from "cougar hunter" as i forgot to change it from joking around yesterday lol. My bad :P

Comment #16 - Posted by: Eric Gohl 22/5'10/161 at May 13, 2009 6:56 PM

Eric Gohl,

What do you think of the Midwest Qualifier lineup? I have ZERO experience with those double kettlebell thrusters, those are going to be rough! Hope to get to meet you this weekend, good luck if I don't see you though.

Comment #17 - Posted by: Adam Rogers at May 13, 2009 6:58 PM

Any suggestion on a sub for GH situps? Dont have a station for them. Either a sub, or a way to rig one up without gym staff freaking out would be nice as well. Thanks

Comment #18 - Posted by: Josh at May 13, 2009 7:01 PM

Kill it this weekend Keith. All of us here at CFNYC and The Brooklyn Box are behind you!

Comment #19 - Posted by: Justin "Thor" at May 13, 2009 7:05 PM

As a note to the seriousness of potential injury in GHD exercises, 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!

Comment #20 - Posted by: Herm at May 13, 2009 7:15 PM

Great video. Good luck with the run.

Comment #21 - Posted by: steven@CrossFitAffliction.net at May 13, 2009 7:19 PM

Adam Rogers-
Look for me or shout my name or something! lol, it'd be an honor to meet you! If it was possible i wish i could meet everyone and have a huge gathering after everything is said and done. As for the thrusters...they SUCK. Trust me lol. The first WOD will also be a grip buster! Should be interesting!

Herm-
Thanks for stepping in for warning everyone. I mentioned the GHDs in my post that got held up, but not the back extensions. You're the man!

Comment #22 - Posted by: cougar hunter at May 13, 2009 7:24 PM

Dang it, stupid thing keeps saving my name as "cougar hunter" lollll. Sorry...

Comment #23 - Posted by: Eric Gohl 22/5'10/161 at May 13, 2009 7:26 PM

awesome, mike burgener? i was in bud/s with someone with the last name burgener.. any relation?

Comment #24 - Posted by: poolcomp ownedme at May 13, 2009 7:31 PM

#1 I ride your wave of being on the East Coast and liking the early post!

Thank you Laruen & Coach!

So glad there is nothing shoulder related..left one feels like it keeps slipping in and out of the socket....and I am suppose to be ready for the Northeast Qualifier next week??!!

Comment #25 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at May 13, 2009 7:36 PM

as rx'd

10:39

2 mins quicker - happy days.

next cycle off due to Level 1 Cert this weekend. cant wait for Fran or FGB this weekend....BAH

Go the FRAT and GO THE COUGAR

Comment #26 - Posted by: Rookie - Crossfit Gold Coast at May 13, 2009 7:47 PM

RRG needs 164,000 tomorrow! We're taking about the future of crossfit. If the money is not raised, crossfit probably won't be around much longer.

Let's get off your can and pay up!

Comment #27 - Posted by: Lester at May 13, 2009 7:49 PM

God Bless Keith Zeier. Semper Fi. As a former Recon Marine I wish you strength and honor in your pursuit to make every day count.
Celer, Silens, Mortalis.

Comment #28 - Posted by: Paul G at May 13, 2009 8:00 PM

need a sub for the glute hams, anyone?

Comment #29 - Posted by: Dan-o at May 13, 2009 8:14 PM

"DT" (subbed 115)
18:19
God, what a man.

Comment #30 - Posted by: FoxJr. at May 13, 2009 8:14 PM

Made my first poor-man's rings yesterday, they turned out awesome. Filled 'em w/ kitty litter, duck taped the ends, baked for 10min @ 350F and wrapped around a paint can. Ready to do some muscleups in the garage

Comment #31 - Posted by: Matt 19/m/5'8"/165# at May 13, 2009 8:18 PM

Get some Keith.... good luck and god speed... as a former ground pounder I am very proud to call you a brother in arms.

Comment #32 - Posted by: NewnanJustin/M/30/5'9"/162 at May 13, 2009 8:20 PM

Aw snap. This is going to be incredibly sucky.

Comment #33 - Posted by: Pearse at May 13, 2009 8:25 PM

26/m/178
19:15

Wow my back is killing me!!!

Comment #34 - Posted by: gabriel - montreal at May 13, 2009 8:27 PM

been at this for about three months, off to the Coast Guard in August for Rescue Swimming, BRING IT ON! Thanks Cross Fit. Glad this workout doesn't have anything to do with my hands, they're still smokin' from Mary. One of those love-hate things, ya'll know how it is.

Comment #35 - Posted by: Scott 24/155/5'9" at May 13, 2009 8:31 PM

to: #4 Brian ES
re: pullups with torn calluses

try Eagle Loops from IronMind.com
You could probably make a similar setup with some thin rope or webbing with one loop per finger - no loop for the thumb; hung on a bar. I use this method whenever my calluses are torn or just hurting from too many pullups allowing me to continue beyond normal grip failure.

Comment #36 - Posted by: James N at May 13, 2009 8:31 PM

F/28/148

wod- 12:14, a PR by over a minute.. YEAH!! but what a headache....

Comment #37 - Posted by: Kristin at May 13, 2009 9:00 PM

After the 30x Clean & Jerks this week I experienced something I can only describe as dead-arm. Like I just finished pitching a complete game. My shoulders still feel "dead". Hurts to lift water glass to mouth for drinking. It doesn't feel like an injury pain, it feels like soreness, but I was wondering...

Has anybody experienced something similar to this after clean and jerks. It would help put my mind at ease. Thanks!

Comment #38 - Posted by: Go_Buffs at May 13, 2009 9:24 PM

By the way this was my first attempt at Clean and Jerk so I really have no baseline on recovery, soreness, etc.

M/30/200

Comment #39 - Posted by: Go_Buffs at May 13, 2009 9:31 PM

eh, what the hell....


BONZAI!

Comment #40 - Posted by: Sifu Page at May 13, 2009 9:54 PM

Nice tat in the pic for today.

Comment #41 - Posted by: caveman at May 13, 2009 10:20 PM

#17 and #28,

no GHD machine here at Camp Slayer. I use the roman chair thing (same thing I do the back extensions on) and just flip over. Alternatively, I've seen partners hold each other's feet while going perpendicular to a flat bench, in order to get the full ROM for the situps.

Comment #42 - Posted by: Dave (m/32/5'10"/270lbs) at May 13, 2009 10:22 PM

2nd CrossFit workout completed. This was a real butt-kicker and by the second rotation on the Glute-Ham sit-ups I was feeling it. Did not puke but came close.

We have no GHD machine here on FOB Caldwell either so my partner and I grabbed a flat bench and set it perpendicular to the seat of the calf-raise machine. We just put 135 pounds of counterweight on the machine and had no issues keeping our legs planted.

Comment #43 - Posted by: Greg Galstad at May 13, 2009 10:29 PM

Hey Go_Buffs. This one is for you!

What you were describing reminded me exactly of a similar situation I posted in my CrossFit log. It was at the time when I also was first starting to learn cleans:

Saturday, February 14th, 2009

I really gotta stop practicing cleans

Saturday 090214

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

I didn't really feel like pulling up a 95 pound DB so I did a 95 barbell
the 24 hour fitness doesn't have rings so I had to substitute it with bar dips

My time: 9:12

Not bad. The pain went away from yesterday so I was stupid and tried to do 95 pound cleans again. on the 2nd one, the pain was really bad in my arms. I mean really bad. The kind of pain where I couldn't even move my arms. I was all like forget this and just decided to do cardio after the WOD.

I ran on the treadmill for like 15 minutes and the pain went away, went on the stair master for 5, did some abs, talked to the front desk lady then went home. An average day I'd say...


You should check out my workout log. There is alot of stuff in there about cleans that you can learn from based off of my experience. And I've only been in CrossFit since January! Check it out!

Comment #44 - Posted by: Daniel Krull at May 13, 2009 11:30 PM

Go Jocelyn!

Comment #45 - Posted by: jimmy at May 13, 2009 11:32 PM

2 weeks no CrossFit did something to my ligaments around the glute and hamstring area. If the pain goes away it will be worth it though.

Comment #46 - Posted by: Bryan Rowland at May 14, 2009 12:29 AM

WOW!

What a headache. Awesome workout, but my glutes, back, and abs are screaming right now.

Thanks

Comment #47 - Posted by: Peter at May 14, 2009 12:49 AM

No GHD machine at my gym. Any recommendations for subs? Swiss Ball maybe or a bench with feet anchored under a barbell?

Comment #48 - Posted by: Tommygun at May 14, 2009 1:45 AM

Just got done with this...

First time doing it and I don't see what the average times are, but I did 9:52 as Rx'd.

Hooyah!

Comment #49 - Posted by: Elijah at May 14, 2009 2:03 AM

m/32/165

rx'd

11:50

Comment #50 - Posted by: jim in inverness at May 14, 2009 2:15 AM

as rx'd

17:15

Comment #51 - Posted by: DanD 25m-6'0-180 at May 14, 2009 2:50 AM

Saw the numbers and thought - what the hell, why not do Michael instead?!?! 5 rounds of 30 is 150...as is the 3 rounds of 50 each for Michael. Plus, Coach has said in a couple videos something like 'there is more to gain from attacking that which you do poorly than that which you do well.' Since I suck at running, figured Michael was a great sub!

Michael, as Rx'd, 43:05.

Comment #52 - Posted by: Dave (m/32/5'10"/276lbs) at May 14, 2009 3:03 AM

#34 Scott - might I suggest you compliment your 4-6 CF workouts per week with 2-3 CrossFit Endurance swims? Huge benefits from a minimal cost in terms of time. www.crossfitendurance.com

Comment #53 - Posted by: Dave (m/32/5'10"/276lbs) at May 14, 2009 3:14 AM

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

090313: 16'35"
090514: 11'07"

I'm happy with that.

F/33/62kg

Comment #54 - Posted by: lelak at May 14, 2009 3:28 AM

M/41/5'11"/185

GHD Situps & GHD back/hip extensions

16:58

Comment #55 - Posted by: nutfam at May 14, 2009 3:43 AM

m/41/5'6"/145
as rx'd
17:50

Comment #56 - Posted by: duane at May 14, 2009 3:43 AM

Hi Gang, Need some help with my diet please. My body fat is currently hovering around 20% and I'm desperate to get it down. I am zoning at 13 blocks, should I be cutting down on the carbs??

Any suggestions greatly appreciated.

Thanx

Soph

Comment #57 - Posted by: soph at May 14, 2009 3:44 AM

28/m/78kg

Half Volume

Subbed:
3 rounds of

30 Knees to Elbow
25 80kg Deadlift

14:10

Comment #58 - Posted by: pz at May 14, 2009 3:47 AM

Cfwu x 3 minus GHD. Practice hspu w/ jump box support

As rx'd. 19:45

Comment #59 - Posted by: SRD at May 14, 2009 3:48 AM

m/41/5'11"/200

WU
60 jacks
10 bench assist pullup
15 pushup
15 squat
10 OH squat
7 dips

5 sets of:
20 roman chair situp
15 back extension
15:53

Increasing numbers each time I do these. My previous max of roman chair situp is 90 in a WOD. This brings me up to 100. I'll get to 150 eventually..

Comment #60 - Posted by: slowweak at May 14, 2009 3:51 AM

m/30

9:35
scaled down to 20 ghsu insread of 30. Used a bench and anchored legs. Got a little bit of headache as usual.

Comment #61 - Posted by: sgunes at May 14, 2009 3:54 AM

10:59 rx

Comment #62 - Posted by: Charbs 23/190/m at May 14, 2009 3:59 AM

Cindy - 20 2/3 rounds + 13 Squats

Comment #63 - Posted by: John-in-Jersey 34/6'0/190 at May 14, 2009 4:15 AM

WOD - no GHD, so: Mary! only 6 + 2 HSPU (ouch--25% less than best)

Comment #64 - Posted by: rebar [50y/m/10st13/70"] at May 14, 2009 4:42 AM

soph #56:

Height? Weight? Gender? CF experience, results?

Comment #65 - Posted by: bingo at May 14, 2009 4:55 AM

12:33 as rx'd

Comment #66 - Posted by: jason_mackensie M/30/5'11"/180# at May 14, 2009 5:00 AM

cfwu x3 (bar dip, no back extension)

14:45 as rxed, do not love that workout

27M 6'5" 215#

Comment #67 - Posted by: jwardman at May 14, 2009 5:09 AM

41/m/176cm/72kg

on swiss ball, feet fixed under couch loaded with kettlebells

13:14 (last time 15:46, PR 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.

CUE: extend hollow of knee violenty against swissball to start explosive upward movement on the sit-ups.

Comment #68 - Posted by: Memuc at May 14, 2009 5:12 AM

Well that Hurt!

Comment #69 - Posted by: Martin Faulks at May 14, 2009 5:21 AM

as rx'd 14:30 (PR)

Comment #70 - Posted by: Tyler Scott at May 14, 2009 5:22 AM

Rx'd 14:41

Comment #71 - Posted by: Gabriel Wright at May 14, 2009 5:26 AM

m/29/6'1/194

8:11 pr

Comment #72 - Posted by: matt b grand cayman at May 14, 2009 5:26 AM

Bingo#64

Sorry,dopey me! I'm 33/5'6"/54kg and have been crossfitting for about 5 months. Normally have 3 block meal for breakfast and lunch, 4 block meal in the evening and 3, 1 block snacks throughout the day. Saturday is bit of a cheat day which normally involves a few alcoholic drinks! Can you help me??

Comment #73 - Posted by: soph at May 14, 2009 5:29 AM

On roman chair: 16:15
Not thrilled with my performance but 3:15 faster than last time.

Comment #74 - Posted by: Dave 36/m/68"/175 at May 14, 2009 5:48 AM

31/m/5'10"/210

Did situps with feet anchored on a decline bench.

9:34(pr)

Comment #75 - Posted by: D Craig at May 14, 2009 5:54 AM

soph #71 Gender? CF experience, level?

Comment #76 - Posted by: bingo at May 14, 2009 5:54 AM

bingo# 74

Female, and have only been crossfitting for about 5 months. I do it on my own in my garage and sometimes do puppie wod but mostly pack, depending on exercise.

Comment #77 - Posted by: soph at May 14, 2009 6:01 AM

m/32/5'9"/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.

7:15 (PR by 51 secs

Comment #78 - Posted by: elliott at May 14, 2009 6:11 AM

So I am running my first ever 5K mud run tomorrow and am wondering if you guys think I should skip or scale down this WOD to feel rested for tomorrow or if I should just suck it up and stay on schedule. I have been doing crossfit for about a month or two now and a light is starting to go off and I dont want to get off schedule but I want to feel good for the run tomorrow. What to do.

Comment #79 - Posted by: kenny at May 14, 2009 6:29 AM

M/38/6'/205

sub'd butterfly abmat situps
sub'd good mornings (w/bar)

18:46

Comment #80 - Posted by: duke at May 14, 2009 6:30 AM

This was my first serious Cross fit WOD "Cindy" will be the one that broke me in. Now I'm hooked. I was able to do 15.

Comment #81 - Posted by: Jazz at May 14, 2009 6:40 AM

yeah! my hands get a chance to heal! Love GHD's! This will be fun...

Comment #82 - Posted by: lysa 43 5'5" 120 lbs at May 14, 2009 6:51 AM

Glute Ham Sit-ups and Back ext. on the swiss ball:

9:42(PR)

Comment #83 - Posted by: Edwin 26/M/68"/170 at May 14, 2009 6:56 AM

10:44

20/m/158/5'9

Comment #84 - Posted by: Clack_Attack at May 14, 2009 6:58 AM

9:05 PR

Comment #85 - Posted by: Hale at May 14, 2009 7:03 AM

Sub'd straight leg sit-ups for the GH's.

Time 10:51

Comment #86 - Posted by: Everett at May 14, 2009 7:13 AM

Did this one sometime last week in an effort to be kind to the legs. Cut over two mins off previous time, so big ol' PR to make me feel better about not standing up straight for a few days. Good times as rx'd: 9:39

Comment #87 - Posted by: Natalie at May 14, 2009 7:13 AM

bw 165

ghsu on stability ball

7:36

Comment #88 - Posted by: paulw at May 14, 2009 7:14 AM

Can anyone give me some coaching points/contraindications for GHD situps please? I want to give them a try for the first time tonight.

I've watched the instructional vid off the main site, but can't get audio at work, and I can't really see any difference between the good and bad versions.

Thanks

Comment #89 - Posted by: MattF at May 14, 2009 7:18 AM

Ab mat sit-ups
back extensions as rx'd

completed 6 rounds
13:23

Comment #90 - Posted by: shortstack at May 14, 2009 7:18 AM

Abmats are great. They help support the lower lumbar while enabling you to do sit-ups without engaging the hip flexors. Be sure to bend knees with soles of feet touching. However, the Abmat cannot replace a good GHD machine. Anyway . . . my two cents.
WOD:
deadlift x 5 (255lb)
burpees x10
for 5 rounds. Time:6.39
Ugly workout. God I hate burpees!
Going to do today's GHD situps/hypers later.

Comment #91 - Posted by: Tim A m/54/6'/200 at May 14, 2009 7:21 AM

M/26/6'1/175

WOD: subbed decline situps for GHD

11.15

Beat previous time of 12.11, and was doing decline rather than regular situps. Have started using my entire body on situps rather than simply crossing my arms across my chest; this method seems to be more in line with the overall CrossFit philosphy of increasing work capacity.

Comment #92 - Posted by: sbvaneria at May 14, 2009 7:32 AM

soph:

5'6", 33yo F, 121 lbs., 20% BW fat. Correct?

What are your goals? What is is about these stats that you want to change? Why?

Comment #93 - Posted by: bingo at May 14, 2009 7:32 AM

M/19/140

13:36

Killed my back. But it hurts so good. I can already feel the soreness creeping in. Good thing tomorrow is a rest day.

Comment #94 - Posted by: josh at May 14, 2009 7:32 AM

F/41/5'4"/142

2nd time with this, still butterfly Abmat sit ups
last time 10:48

this time 10:06
was shooting for sub 10 but forgot to adjust the dang GHD first...so lost some time there unscrewing the knob too far, dropping knob, screwing knob back in, oy! Lesson learned...CHECK equipment FIRST!


Comment #95 - Posted by: Melinda at CrossFit Persevere at May 14, 2009 7:34 AM

Hi Bingo, Yep stats are correct, I really want to get my BW fat down to about 15%. My goals are to get stronger and leaner. I only do crossfit and was wondering if this is enough,should I be incorporating more exercise? Since I've been zoning and crossfitting I have gained about 8lbs, I do feel stronger than when I first started.

Thanks for your comments

Comment #96 - Posted by: soph at May 14, 2009 7:38 AM

We did incline board, touching floor and touching toes:

F/50/5'6"/135

14:18

M/50/5'11"/172

13:24

Comment #97 - Posted by: Kevin C. at May 14, 2009 7:42 AM

Cougar Hunter: Nice work and thanks for the laugh, I needed that :-)

Comment #98 - Posted by: Playoff Beard at May 14, 2009 7:43 AM

m/49/190

13:13

This should prove to be an interesting day with those type of numbers. I wanted to let the stop watch go on even though I was done, but just could not bring myself to do it.

Comment #99 - Posted by: bill_mitch at May 14, 2009 7:48 AM

F/30/5'6"/ 145
15:02 Rx'd
Ooof - that hurt....I am still recovering from that one.

Comment #100 - Posted by: Lauren at May 14, 2009 7:54 AM

F/25/5'0"/122lbs

17:20

3 rounds with GHD sit ups, but then my SI joint really started to hurt, so I switched to regular sit ups for the last two rounds. I'm definitely not doing something right if those things are killing my back so much...

Comment #101 - Posted by: Jocelyn R at May 14, 2009 7:58 AM

29yo, 5'11", 175lbs

Subbed anchored situps and good mornings with a 35lb plate held to chest since I don't have a GHD station.

Time: 10:59

This one was getting me dizzy by the end.

Comment #102 - Posted by: Alton at May 14, 2009 7:59 AM

3 weeks post pectoral rupture surgery. Finally a WOD I can do.
-Straped shoulder/arm in and went at it.

As rx 14:00

Comment #103 - Posted by: falloutshelter at May 14, 2009 8:01 AM

6:55

Comment #104 - Posted by: Jacinto Rodríguez Piedra at May 14, 2009 8:04 AM

11:08 Rx'D

Kill it Keith! The Black Box is rooting for ya!

Comment #105 - Posted by: torch at May 14, 2009 8:09 AM

F/41/5'4"/142

2nd time around, butterfly Abmat sit ups both times

1st time 10:48

today 10:06

wanted to be sub 10 but doh, didn't adjust the GHD prior to starting, so lost some time fumblimg, unscrewing the knob all the way off, adjusting and getting the knob back on, oy. I'll be checking and double checking in the future.

Really want to be able to do GHD sit ups next time, still working on them during warm up.


Comment #106 - Posted by: Melinda at CrossFit Persevere at May 14, 2009 8:11 AM

Rx'd
Full ROM
12:42 PR! Over 2 min. Whoop Whoop!

Comment #107 - Posted by: Momof3 at May 14, 2009 8:21 AM

17:45
previous 21:40

M/39/150

Comment #108 - Posted by: Ticotexas at May 14, 2009 8:22 AM

Subbed Decline situps on a bench.

10:24

Comment #109 - Posted by: Jon 27/M/5'9/160 at May 14, 2009 8:22 AM

Can anyone give me some coaching points/contraindications for GHD situps please? I want to give them a try for the first time tonight.

I've watched the instructional vid off the main site, but can't get audio at work, and I can't really see any difference between the good and bad versions.

Comment #110 - Posted by: MattF at May 14, 2009 8:24 AM

as rx'd
11:37

Comment #111 - Posted by: sean 5'6"/150/28M at May 14, 2009 8:26 AM

#108. watch the leg extension in the video of the ghd situps. The let extends on the 'good' ones activating the psoas I understand.

Comment #112 - Posted by: Roden at May 14, 2009 8:32 AM

as rxd 10.20

jan
172/150 lbs/54 M

Comment #113 - Posted by: jan van delden at May 14, 2009 8:36 AM

9:25 pr
GHSU below parallel, but not full ROM

Comment #114 - Posted by: Jesse Emers 24/m/195 at May 14, 2009 8:37 AM

12:38 Rx'd by setting up a bench with feet hooked under other equipment. A little harder than a real GHD as no foot support going down. Sit ups were very hard towards the end. No metcon today as the muscles were failing before my heart rate was high. I need to do more of these sit ups and back extensions to do them faster without so much rest.

Last time was 11:38.

WU CFWU +2 x1. 250m row. Did about 30-40 GHD sit ups and back extensions also.

Comment #115 - Posted by: Corey Bibolet 39/M/160\1/5'8" at May 14, 2009 8:41 AM

M/48/6'/184

7:48 as Rx'd

Comment #116 - Posted by: Richard at May 14, 2009 8:48 AM

10:34

Frist time doing GHSU other than warm-up. Scaled back to 20 GHSU/15 Extension for 6 rnds.

Comment #117 - Posted by: Chris_d_Smith 26/M/173/5' 11" at May 14, 2009 8:54 AM

Hey Bingo,

check this out

http://books.google.com/books?id=gRrp3yphhC0C&pg=PT159&lpg=PT159&dq=exercise+output&source=bl&ots=En2-d0dW4p&sig=io57B3ym_j6u8EXBLGcNEkcoYYI&hl=en&ei=lzkMSqTABJK4sgOm8OSNAw&sa=X&oi=book_result&ct=result&resnum=9#PPT166,M1

especially pages 140 through 152

long crazy link that scientifically explains that a bigger person has more efficiency and economy with exercise output with a prescribed weight for two different subjects of varying BW


I think a better prescribed weight WOD or competition would be to do some percentage of your body weight to make things more equal and equitable

for example doing cleans with 80% of your body weight

100 lb man does 80 lbs
200 lb man does 160 lbs
300 lb man does 240 lbs

it is still scaled to individuals yet equitable

Comment #118 - Posted by: Michael at May 14, 2009 8:59 AM

CFWU
BWU
snatch skill transfer x 10
clean skill tansfer x10

3 pos clean x 5 @95lb
3 pos snatch x5 @95

WOD:
abmat sits, unanchored, soles together
incline board extensions

14:57

Comment #119 - Posted by: CJP m39/6'/209 at May 14, 2009 8:59 AM

31/M/190

no situp machine so I had to anchor my feet on a bench with a smith machine.

otherwise as rx'd

9:01(PR)

Comment #120 - Posted by: john g at May 14, 2009 9:12 AM

M/43/73kg

As rx´d: 12:35 PR

Comment #121 - Posted by: FredG at May 14, 2009 9:21 AM

I am sore all over and tomorrow should prove to be worse lol. Loving it. Took 1:45 off my previous time! Whoo hoo!

As rx'd: 12:05

Slowed considerably on the GHDSU's on the last three rounds. BE's, no problems. Goal sub 10.

Comment #122 - Posted by: SueAnne/F/48/5'6"/131 at May 14, 2009 9:21 AM

Used smith machine, step platform under legs, and bench

First two rounds as rx'd

Last three used decline bench for glutes, and lowered reps: glutes x 20, extensions x 15.

Lower back was killed, but felt fine an hour later

Comment #123 - Posted by: Demko at May 14, 2009 9:22 AM

M/30/168

Wod done but not as rx'd. Only had 1 ghd machine and had to use a bench for the back extensions. Time of 15:02. Thus we had to take turns on the ghd sets.

Comment #124 - Posted by: gimpy at May 14, 2009 9:22 AM

Rx'd
11:34

Comment #125 - Posted by: gary martins at May 14, 2009 9:25 AM

note to self: won't be doing this today, driving downstate to dad's for halfway point to Quals

Comment #126 - Posted by: Eric Gohl 22/5'10/161 at May 14, 2009 9:26 AM

Had to throw this out. Might be a little hijack, but couldn't wait for the rest day.

Finally finished getting my act together for affiliation. Finished the paperwork, insurance, etc and sent it in. Turned right around and paid up the RRG. Many thanks to the folks who have helped me along with advice and help in the process. (CrossFit Atlanta, CrossFit LA, CrossFit Ocean City and many others) This is a great community.

CrossFit PTC (Peachtree City, GA)..now in my garage, soon in a box.

Cheers,
Ric T

Comment #127 - Posted by: RicT at May 14, 2009 9:26 AM

7:08 matching my pr

3 sets of:
one leg good mornings 50lbs
Iso 1-leg squats 10lbs
incline dumbbell shrugs 55lbs

Comment #128 - Posted by: jc at May 14, 2009 9:27 AM

25/M/155/5'11"

10:54
Subbed ab-mat sit-ups for the GHD in the latter 3 sets. Halved my previous time.

My WOD Log on 21-15-9.com
http://21-15-9.com/users/10/calendar/5/14/2009#workout_520

Comment #129 - Posted by: Drew Stephens at May 14, 2009 9:29 AM

1st round decline situps, 2-5 straight leg to parallel
15:43(PR)
This WOD always makes me feel like I'm hungover.. Dizzy and nauseated lol.

Comment #130 - Posted by: Carrie McG F/20/5'8"/141 at May 14, 2009 9:32 AM

11:59

GHD Sit-ups - All reps alternating hand touch the ground to touching toes.

GHD Hip Extensions ILO Back Extensions - All reps done in a pure 90 degree hip ROM.

Last time was 16:xx with 90 degree ROM on both exercises, no hand touch to the ground on GHD SU.

Comment #131 - Posted by: Herm at May 14, 2009 9:40 AM

M/43/185/5'9"

As Rx'd 15:35

Comment #132 - Posted by: Alan at May 14, 2009 9:40 AM

M/38?6'2"/200

As rx.

11:53

One mile jog after to test knee.

Comment #133 - Posted by: Utey at May 14, 2009 9:42 AM

25/m/5'11'/203ish

15:04 as rx'd...17:07 last time

Comment #134 - Posted by: Nickosaurus at May 14, 2009 9:48 AM

Scaled:
3 sets of 25 GHD situps
2 Set of 25 butterfly situps
5 sets of 25 Back Extension

19:19

Comment #135 - Posted by: Matt Gilson at May 14, 2009 9:50 AM

23/M/166

CFWUx3, only 5 reps on SUs and BEs

I hate this WOD, because I hate glute-ham sit-ups*. However, instead of just doing an entirely different WOD today, I subbed regular, anchored sit-ups.

11 minutes and some quantity of seconds. Didn't even pause the whole way through, which I feel really good about!

Feel great!

*Personally, intellectually, etc.

Comment #136 - Posted by: Jeff A at May 14, 2009 9:54 AM

17:01

5 rds:
30 V-ups (no GHD or Swiss ball, hands to toes every time)
25 back extensions on 35-deg apparatus

Slower than previous times but before I used DB-anchored sit-ups, quite a bit easier and quicker than V-ups.

Comment #137 - Posted by: Joe M. 28/m/5'10"/150# at May 14, 2009 9:57 AM

41/m/155
first time doing this
12:00

Comment #138 - Posted by: mhollis at May 14, 2009 10:02 AM

I shamed Crossfit on my PRT today. 21 yr old female, 47 pushups (i slipped at fell going for the last one, which would have been an outstanding high), 78 curl ups (terrible, just terrible), and 13:06 on the run (honestly, because it was hot, I'm dehydrated). This is what I get for taking a break. I don't know what's more pathetic, my performance or the fact that people were like "that's pretty good, you passed that's all you need to worry about." Heathens. But hell, it gives me something to strive for. Next time I'm going for outstanding high across the board which is 48 pushups, 106 curl ups and like 9:57 mile and a half. I think if I don't take any more breaks I can hit it like that next time. Maybe not the run because I have major problems passing that mental block of "wow, I hate running." Better shot next time Sailor.

Grab the Kool Aid and GET SOME!

Comment #139 - Posted by: Sailor Erin at May 14, 2009 10:07 AM

16:10
Had to rotate on equipment with 2 other folks

Comment #140 - Posted by: handy at May 14, 2009 10:10 AM

M/24/185/6'-2". First time so I decided to sub GHD sit-ups for regular anchored sit ups.
5 rds:
50 sit ups
25 back extensions
18:35

Comment #141 - Posted by: Adam C. at May 14, 2009 10:10 AM

6:05 rxd

Comment #142 - Posted by: crossfitcrazyman at May 14, 2009 10:14 AM

13:59. 3 min slower than last time

Comment #143 - Posted by: jb305 at May 14, 2009 10:18 AM

M/25/6'6 230

as RX 9:28

Comment #144 - Posted by: Brent at May 14, 2009 10:19 AM

as rx'd...13:45

First time doing this WOD.

M/30/73"/220lb

Comment #145 - Posted by: dayton_fire at May 14, 2009 10:32 AM

3 rounds 12:23

1rst time doing this with a GHD so I scaled it.

Comment #146 - Posted by: Boss - M/30/6'/165# at May 14, 2009 10:33 AM

32/m/165

cfwu x2

did reg situps

7:18

Comment #147 - Posted by: karim at May 14, 2009 10:36 AM

Question for those posting...

Are there any Crossfitters out there that do the WOD's in the northeastern metro area of St. Paul/Minneapolis, MN??

I have been doing Crossfit for almost a year now and I have tried to convert some of the people I see daily at the local YMCA with no luck. I am trying to find other people to do the WOD's so that I push myself harder. A little friendly competition always makes you perform better. Coach and others have said so in many Journal articles.

Send me an e-mail or post to let me know.

I am in the best shape of my life and I owe it all to Crossfit and the Crossfit community that post helpful hints and techniques. I thank you all!

Comment #148 - Posted by: Brian_D - M/41/6'8"/255# at May 14, 2009 10:39 AM

14:45. Home roman chair - hip extensions

Comment #149 - Posted by: sbennett at May 14, 2009 10:41 AM

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

time 13:18

Comment #150 - Posted by: Nik Nichols/M/42yo/5f7in/165lbs at May 14, 2009 10:41 AM

made up cindy today...posted on that day...

Comment #151 - Posted by: Sparky/33/M/5'5"/210 at May 14, 2009 10:41 AM

WOD done in 14:10 followed with walking lunges,800 meter run.

Comment #152 - Posted by: gale at May 14, 2009 10:41 AM

22/F/174
14:01
incline sit-ups

Comment #153 - Posted by: Mel at May 14, 2009 10:42 AM

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

As RX’d: 14:59

Used swiss ball and anchored my feet with a chair that I had someone sit on.

Last time I did the pack scaled version (4 rounds of 20/15) except the first round I did 30/25 in 13:41

I checked the watch when I finished the 4th round and it was at 11:43! A PR by almost 2 minutes doing 30/25 instead of 20/15! Woohoo!

Comment #154 - Posted by: Jeff F M/37/5'10"/185 at May 14, 2009 10:43 AM

I adjusted this one because my back is sore and i have never done the glute-ham sit-ups. so I did
five rounds of:
10 G-H sit-ups
10 Back extension
25 push ups
11:43

Comment #155 - Posted by: DennisM M/20/6'0"/155 at May 14, 2009 10:46 AM

#116 Michael

I agree with your idea of setting weights for the WODs, and competitions, as a percentage of body weight.

Comment #156 - Posted by: Kevin C. at May 14, 2009 10:48 AM

#4 Brian ES

Does anyone know a good sub for pullups(not jumping/beginner)? Something that has a similar metabolic effect. Have some torn calluses and do not want to slow down recovery.

If in fact you want something that has the EXACT METABOLIC effect jumping pull-ups are the way to go. Getting yourself from a point under the bar with fully extended arms to a point where your chest is touching the bar takes the same amount of energy no matter how it is accomplished.

If you doubt this try the following:

100 Jumping Chest-to-Bar pull-ups for time. I can just about guarantee it will be the most painful thing you have ever done.

If you mean something besides "metabolic" please clarify.

Comment #157 - Posted by: Maximus @ CF East Bay at May 14, 2009 10:50 AM

12:17 on old Roman chair style GHD machine.(no place to lock in feet) FULL ROM on GHD sit ups. ALL the way down, touching floor all the way up to feet. Hip extension all the way down and all the way up to way past parallel. All unbroken. First three, not so bad, last two I was feeling it! lol Love this one!

Comment #158 - Posted by: lysa 43 5'5" 120 lbs at May 14, 2009 10:50 AM

13:56 rx'd (pr). Back extensions were straight through and broke the situps into 10s. Definitely going to feel this one for the next couple days.

Comment #159 - Posted by: ChadWHall 21/6'1/185 at May 14, 2009 10:52 AM

12:10

5 sec off PR. Legs went first as usual. Day 7. ready for a rest day.

Comment #160 - Posted by: Brett_nyc at May 14, 2009 10:52 AM

M/34/5'6"/198

No GHD here either - sub'd incline situps (eyeball guess - about 30 degrees). The back extension machine is not a parallel to the floor type, but rather at about a 45 degree angle. Use what you got right?

8:54 with subs noted.

Comment #161 - Posted by: weisser at May 14, 2009 10:53 AM

25/m/5'7"/168

6:20 as RX'd

Previous PR was 7:25. Beat it by 1:05! Did 20 victory burpees afterward to celebrate. Then I puked while I was getting in the shower, but was able to swallow it. God, I love CrossFit!

Comment #162 - Posted by: Tino at May 14, 2009 10:54 AM

15:53

Comment #163 - Posted by: Matt at May 14, 2009 10:55 AM

10:07 as rx'd

Did everything on a back extension machine that wasn't totally parallel to the ground. Might have affected times since gravity didn't play as big of a part

Comment #164 - Posted by: Luna at May 14, 2009 10:56 AM

M/19/5'11"/165lbs

Subbed Regular sit ups
7:39

Comment #165 - Posted by: Cory J. Archer at May 14, 2009 10:58 AM

33/m/215/6'5"

Stop watch quit part way through, didn't get time. At the rate I was going I would have had a PR of under 12 min. Next time.

Comment #166 - Posted by: Corey at May 14, 2009 11:01 AM

13:41, new PR at gym.

Comment #167 - Posted by: ScottMacArthur at May 14, 2009 11:01 AM

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

Last Time 3/31/09:
16:34.28

Today-
Rd 1- 1:56.20
Rd 2- 2:27.98
Rd 3- 2:59.74
Rd 4- 3:26.83
Rd 5- 3:30.89

Total Time-
14:21.64

Finally a PR! (by 2+ minutes!)

Comment #168 - Posted by: Smash (CrossFit Unbroken) at May 14, 2009 11:05 AM

M 42, 168

As rx'd 8:51

Comment #169 - Posted by: RCB at May 14, 2009 11:09 AM

sub anchored swissball situps, x-ed arms
and 20kg good mornings = 13:35

Comment #170 - Posted by: Tamas at May 14, 2009 11:09 AM

worked Cindy today due to missing her yesterday with the moving project...

pack scaled, 12min AMRAP of 5/10/15

10 sets, on the beep.

Have a PT Test coming Sunday, so I'm resting now for the weekend, otherwise I would've crammed in today's WOD as well.

Comment #171 - Posted by: footesoldier M/33/6'/190 at May 14, 2009 11:11 AM

I am new to Crossfit (almost 1 month in.) Did Cindy today (our CF does the mainsite WODs one day behind) First time posting on the main site, although I read the comments daily!

5 pullups
10 pushups
15 squats

AMRAP x 20 min
Did 10 rounds with lightest band assistance for pullups. Knee pushups. Great workout.


I am loving CF...it is exactly what I needed to get back on track.

31yo/f/5'2"/110lb - Philadelphia

Comment #172 - Posted by: Rachel at May 14, 2009 11:18 AM

14m 17sec.

Comment #173 - Posted by: Tommygun at May 14, 2009 11:22 AM

No GHD machine at my gym, so subbed decline sit-ups and incline hip extensions.

Otherwise as rx'd, 10:18. Can you say "mid-line stability"?

Last time this came up, I took it more carefully and finished in ~ 18 minutes. I pushed it today, as these are two exercises I need some work on to improve. Rounds 1 and 2 of sit-ups and rounds 1, 2, and 5 of back extensions were unbroken. Lower back was ON FIRE after this. I need a recliner.

Comment #174 - Posted by: Mel 36/m/5'10"/175 at May 14, 2009 11:27 AM

#116 Posted by: Michael: “for example doing cleans with 80% of your body weight”

I assume you’re trying to go for a “fair scaling”.

There are two problems with your percentage example.
1) Strength is not linear to body weight. Pound for pound of body weight a smaller person is stronger than a heavier person, there are plenty of equations and tables set up from experimental data that displays this phenomena. Therefore the 80% scaling will favor a lighter person beyond the simple percentage change you intend.

2) Sometimes a job is a job.. Sometimes there is a certain amount of work that needs to be done and scaling is impossible.

“You versus you” is auto-scaling and ultimately Crossfit is you versus you.

Comment #175 - Posted by: penty at May 14, 2009 11:29 AM

Seriously. The east coast does appreciate the early post.

Comment #176 - Posted by: Kevin at May 14, 2009 11:30 AM

M/25/140/5'11"

Rx'd 8:57

Comment #177 - Posted by: Jon at May 14, 2009 11:31 AM

Soph.....Those stats are not bad at all. It sounds to me like you are about where you should be. It is completly normal to gain weight once you start zoning and crossfitting on a regular basis, hence the reason you feel stronger. You are gaining muscle. I wouldn't worry too much about getting down to 15% BF and here is why. Being a woman, your body is designed to harbor and grow another human being and biologically speaking, that "extra" fat is necessary. Additionaly, you have less testosterone, obviously, and way more estrogen than a man does so it is naturally more difficult for you to lose those extra few points of BF. If you want to workout more I would suggest continuing with Crossfit 4-6 times per week and adding in Crossfit Endurance maybe 2 times a week to see how you do on that. My girlfriend is your same height, about 135lbs and 18-20% BF and is prescribed 11 blocks. Which just isn't that much food. I would say, stick to the blocks you're eating right now and just give it some time.

Comment #178 - Posted by: piratebob at May 14, 2009 11:32 AM

m/37/76/195

as rx'd

9:45 PR

Previous 11:50

Comment #179 - Posted by: Chas at May 14, 2009 11:33 AM

Did a scaled version:

20 GHSU
15 back extensions

8:35 total time

Warm Up:
10 minute run
5 dips
5 OH squats
5 pull ups

For Sit-ups:
No GHD, so I anchor my feet on a universal machine (using the framework below the weight stack) and then sit on a 45cm stability ball (these are HARD)extending until my shoulders hit the floor. Lock out the knees and away we go. Very similar to a GHD, but add a wobbly stability ball underneath your butt.

For extensions, used the 45 degree bench that we have at the gym.

My torso & upper quads are baked. I'm going to be sore for days. Next time I expect to do the WOD as RX'd - 30 and 25 reps.

Comment #180 - Posted by: jeff at May 14, 2009 11:35 AM

48/m/6'/203/week 27 CF

sore and not super motivated today so backed off a bit
50 ghd situps to parallel
50 back exts
ran 2 miles in 15:30

Comment #181 - Posted by: michaelg at May 14, 2009 11:37 AM

9:11 as rx'd (PR)

* GHD SU's - 1st round unbroken, then broken 10,5,5,5,5 for the rest.
* B.E.'s - all rounds unbroken

Comment #182 - Posted by: MarcusG 5'9" 165 at May 14, 2009 11:43 AM

Did this after Cindy (what was I thinking!!) so serious MOD to ward off pukie.
Mod 15/13 5 rounds
1:00
2:00
2:30 (at this point doing one or two SU at a time)
3:07
3:21
11:58 Total (135/144)
Back extensions fine but SU were brutal.

Comment #183 - Posted by: Phoenix at May 14, 2009 11:45 AM

Bonehead Move of the Year nomintation...

I was home for lunch today and weighed 4 oz of leftover steak on my electronic scale, then put the plate into the microwave to warm it up.

Within a few seconds I smelled something hot...like plastic melting. I immediately looked at the dishwasher, thinking a cup had gotten to close to the coil, but quickly noticed the smell was coming from the microwave. I looked up to see a spark and some smoke. As I opened the door to retrieve the steak, I realized I had not only put the steak and the plate into the microwave, but also my scale...uuuuggh! I think I had my mind on all those GHD situps.

Needless to say, I won't be weighing food until I get to the store to buy another scale.

On a serious note.. there are some seriously awesome times posted for today's WOD - nice work everybody!!

Comment #184 - Posted by: IlliniJason at May 14, 2009 11:54 AM

piratebob....comment 176

Thanks very much for your advice, will keep zoning at 13 but will try endurance twice a week. I really appreciate the feedback.

soph

Comment #185 - Posted by: sophie p at May 14, 2009 11:54 AM

8:17 anchored sit ups & supermans at home vs
9:18 anchored sit-ups & supermans at home 4/1/09.

1st 4 sets of sit ups unbroken.


Comment #186 - Posted by: kevin o at May 14, 2009 11:54 AM

11:29 modified ghd's on bench and power rack, hip extensions

Comment #187 - Posted by: B-Mo 6', m,32,195 at May 14, 2009 11:56 AM

F/27/5'0"/108
As rx'd: 13:08

Comment #188 - Posted by: Kat at May 14, 2009 11:57 AM

subbed anchored SU's

first time
12:40

Comment #189 - Posted by: Rob m/21/5'6"/152lbs at May 14, 2009 12:00 PM

m/30/5'10/205

12:35

Comment #190 - Posted by: Chris W. at May 14, 2009 12:01 PM

#116 Michael, #154 Kevin

Using a percentage of BW for exercises is way too simplistic. It would be easier for lighter people and more difficult for heavier. Lighter people can more easily move around a higher percentage of their BW. You would need some kind of sliding scale and it would just become too complicated and convoluted.

I think the only way to make things "fair" would be for everyone to do the same amount of work, not reps, but actual work. If my body has to go up 3 feet on a pull-up but yours only goes up 2, then I would only do 66% of the pull-ups you do to do the same amount of work. Same would do for squats and other body weight exercises. With weights, the number or reps or weight could change. Although I think this is the only "fair" way to do it because it compares work capacity to work capacity, it is even more complicated and just plain silly.

Therefore, the only practical way to make comparisons is by doing a lot of different exercises. Some being to the advantage of shorter (sometimes lighter) people and some being to the advantage of taller (sometimes heavier). Then having a way to score each of these exercises for a total.

As I see it, the timed workouts (other than running/rowing) favor the shorter Crossfitter while the untimed workouts favor the heavier (usually stronger) Crossfitter. The 400 and 800m runs and rowing favor the taller, thinner Crossfitter.

I just stopped trying to compare myself to others here and I compare to my past workouts. I am good at somethings and terrible at others, overall I do pretty good. Plus I am in great shape so whatever! :)

Comment #191 - Posted by: Corey at May 14, 2009 12:03 PM

Congratulations #125 RicT on the new garage/box. I am signed up for my Level 1 in July. Stoked. Not sure where it will lead...

Comment #192 - Posted by: SueAnne/F/48/5'6"/131 at May 14, 2009 12:06 PM

M/31/6'3"/200

As Rx'd: 15:25

Comment #193 - Posted by: Ben S at May 14, 2009 12:07 PM

Subbed regular sit-ups in:

15:34

23/m/163/5'6"

Comment #194 - Posted by: FKarcha at May 14, 2009 12:13 PM

CFWU

30 sit-ups
25 back ext

5 rounds

10:25

smoked. yeah

Comment #195 - Posted by: terrill at May 14, 2009 12:18 PM

Rx'd
10:47
just beat my last time.

Comment #196 - Posted by: magnus 23/5'8"/150 at May 14, 2009 12:19 PM

On the topic of Cindy? It seems that the pushups are always my weak point, after round 10 I have to break it up into two sets of five.

Since we don't do pushups much, I'm wondering where my weakness is coming from. I've been sort of neglecting my dips during the CFWU, is there a direct correlation there?

Comment #197 - Posted by: kev at May 14, 2009 12:21 PM

subbed anchored SU'
approx. 11 min (no stop watch).

Comment #198 - Posted by: Casey at May 14, 2009 12:32 PM

I've had the same problem as you kev #194, pushups are always my limiting factor. I think I'm going to start bench pressing occasionally. My pushups have not improved at all since starting CF (though dips have greatly, press has been slow and steady), and it seems like it's just a strength deficiency. I did the burpee challenge as well, and that didn't budge my pushup capacity. Any other ideas out there?

Comment #199 - Posted by: Richard at May 14, 2009 12:35 PM

Scaled to 20 reps of each exercise, 5 rounds. 9:19.

Warmup: 4 minutes easy row. Wow, I was tired today.

Comment #200 - Posted by: Kamper M/45/74"/200 at May 14, 2009 12:43 PM

As RX'd, 5 rounds -- 12:05

Comment #201 - Posted by: Kayla B at May 14, 2009 12:47 PM

Unanchored situps and back ext on the 45 degree back ext thingy

7:39

Comment #202 - Posted by: JC Veggie M/32/174/5'10" at May 14, 2009 12:47 PM

9:00

Comment #203 - Posted by: kg at May 14, 2009 12:48 PM

15 ghd and 15 abmat
15:55
last time 21:57

Comment #204 - Posted by: Richard Orpen at May 14, 2009 12:52 PM

7:54

Comment #205 - Posted by: Gudmundur at May 14, 2009 12:54 PM

14:50 as rx'd

Comment #206 - Posted by: monroe/m/52/69"/180 at May 14, 2009 12:54 PM

this is unrelated to todays WOD but i needed to see if anyone can help me out. last week i did HSPU more intense than i usually do. i noticed my right tricep had a burst blood vessel. however on the area around my left tricep the area feels similar to a rugburn. it is not red and there really isnt anything visible. it is sensitive to touch and the muscle feels a little hard. the actual muscle does not hurt as far as movement. any ideas would be greatly appreciated!

Comment #207 - Posted by: amanda at May 14, 2009 12:58 PM

10:48
Sit-ups
Rev hypers

Comment #208 - Posted by: chris l at May 14, 2009 12:59 PM

33 yom 220 bwt

burgener warm up

crossfit football wod
21-15-9
135 power snatch
185 bench press
24 inch box jump

time: 14:25

Comment #209 - Posted by: brian t at May 14, 2009 1:01 PM

8:49 rx'd

Comment #210 - Posted by: rmcc at May 14, 2009 1:03 PM

M39/74"/230

12:30
5rounds 20x20
last round failed on back ext.

back extensions killed more than situps. Had to lay down and stretch out my back a lot just to be able to walk normal again.

Comment #211 - Posted by: rhowk at May 14, 2009 1:12 PM

Keith,

You are a true warrior my friend. I will be keeping you in my prayers during the run.

Respectfully,

Greg Amundson

Comment #212 - Posted by: greg amundson at May 14, 2009 1:14 PM

25/m/5'11"/177
As rx'd
11:54(PR by 1:16)

Comment #213 - Posted by: justaman - liberty sc at May 14, 2009 1:19 PM

34/F/5'10"/155

7th day in a row working out - looking forward to resting tomorrow!

Morning WOD
CrossFit Football
21-15-9
Power snatch
Bench press
Box jump, 24"
88 for the snatch, 110 for the press
16:31

Afternoon WOD
CFHQ
As Rx'd on GHD (floor touch for sit-ups)
8:10 PR (shaved 38 seconds off previous PR)

Comment #214 - Posted by: Laura DeMarco - CrossFit Rx at May 14, 2009 1:21 PM

M/43/6'0"/175
a friend had been talking about Fran all day yesterday so I decided to do Fran today instead of WOD.
9:35 95lbs Thrusters w/Jumping pull ups.
almost 5 minutes faster than last time. 1st time I did Fran almost one year ago it took 25 minutes. Great improvements over this year! Thanks CrossFit!

Comment #215 - Posted by: Allan at May 14, 2009 1:29 PM

M/39/175/6'

As Rx'd 13:11

1:15 slow then last time. ????????? don't know

Comment #216 - Posted by: Judd at May 14, 2009 1:31 PM

As RX'd: 9:50

Comment #217 - Posted by: R.Lee_Seattle at May 14, 2009 1:37 PM

ran 1 mile

brooks--18:16

rowed 12 mins

tired at the end of this cycle

Comment #218 - Posted by: budd-50-5-9 170 CF 06 at May 14, 2009 1:37 PM

M/22/71"/189

11:37 PR by 1:22

Followed with CFE WOD of max distance in 20 min @ 90% RPE.
Run- 2.6 miles

Lets seee if I can stand tomorrow. Last time this was up I couldn't stand up straight for 4 days.

Comment #219 - Posted by: SoxFan at May 14, 2009 1:41 PM

m/31/5"8/228

First time on these exercises.

As Rx'd

19:32

Comment #220 - Posted by: Jason at May 14, 2009 1:43 PM

As rx'd
12:07 (PR)

Comment #221 - Posted by: Dryw m/30/5'9/169 at May 14, 2009 1:45 PM

Wife and I 10:47 and 11:00 respectivly
as Rx'd
that is a 6 minute reduction from last time this came up

Comment #222 - Posted by: jp8173 at May 14, 2009 1:46 PM

CrossFit Warm Up

W.O.D. in 7:49

did sit ups on floor anchored with dumbbells

Comment #223 - Posted by: Thomas Baklayan at May 14, 2009 1:48 PM

m/37/6'4"/220

20:20 as rx'd

Comment #224 - Posted by: jeglit at May 14, 2009 1:53 PM

19:56 as rx'd

Comment #225 - Posted by: Travis W at May 14, 2009 1:53 PM

5/14/2009
5 rounds:
30 ghd situps
25 hip extensions

11:31

previous:
11:12 3/31/2009
14:14 1/26/2009

Comment #226 - Posted by: johnathon in seattle 27/5'8/157 at May 14, 2009 1:54 PM

WU: 500 JR's
WOD: 9m 7s
Stretch

Comment #227 - Posted by: Brandon Maddux at May 14, 2009 1:58 PM

subbed swiss ball situps w/ feet pinned under bar and legs straight
subbed good mornings w/ 45#

9:54

Comment #228 - Posted by: Matt at May 14, 2009 2:00 PM

rigged up a flat bench to do the GHD sit-ups and had to use an angled back extension machine. Atleast this is the same setup I've used in the past so I can effectively compare times.

Time - 13:20
03/31/09 - 14:09

Comment #229 - Posted by: mncross m/24/5'9"/150 at May 14, 2009 2:05 PM

no ghd machine so
situps and back extensions 30/25x5
6m14s

then 10s sprints every min for 10m

next time 15s sprints every min for 10m

I am slow as hell though, used the calculator and it just registered as slow.

Comment #230 - Posted by: angelo 38/74"/ Feb'07 at May 14, 2009 2:06 PM

M29/5'11/160
Cfwu x 3

Did modified pack today

5rds

20 and 15

6:12

Comment #231 - Posted by: Ted c at May 14, 2009 2:15 PM

as rx'd
12:32 pr by 61 seconds

Comment #232 - Posted by: Robert W. at May 14, 2009 2:24 PM

Almost rx'd
Read the WOD wrong did
5 rounds
30 back extentions
25 GHD sit ups

WHOOPS!

10:37

Did this one at the Globo gym

Comment #233 - Posted by: biff f/27/5'5/144 at May 14, 2009 2:26 PM

13:48

Comment #234 - Posted by: 218 at May 14, 2009 2:37 PM

46/182

12:50 as Rx'ed.

Comment #235 - Posted by: David Sailor at May 14, 2009 2:38 PM

10:24

Situps on Abmat on top of 20" box, toes under barbell.

45# good mornings for back ext.

All sets unbroken.

Comment #236 - Posted by: Benny1 M/40/74"/220 at May 14, 2009 2:41 PM

30 yom, 185 lbs


9:43 (pr) as rx'd

Comment #237 - Posted by: Jeff Weltmer at May 14, 2009 2:53 PM


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

Comment #238 - Posted by: danny struck at May 14, 2009 2:58 PM

21/m/5'9"/178

as rx'd

16:52

Comment #239 - Posted by: AnthonyG at May 14, 2009 2:58 PM

as rx'ed

9:30

Comment #240 - Posted by: tyler 29/m/200 at May 14, 2009 3:02 PM

m/41/159

13:59

Comment #241 - Posted by: Brian at May 14, 2009 3:02 PM

Well I thought it was 35 situps in stead of 30. Did the first two rounds of back extensions, but had to switch to superman's.
19 min.

Comment #242 - Posted by: schibs at May 14, 2009 3:09 PM

full squat isabel as rx'd:
=8:27

Comment #243 - Posted by: jake rubash 157/71/17yom at May 14, 2009 3:11 PM

CFWU minus situps

and woops i messed up a little, switched the #'s

Pack
5 rounds
20 back extensions
15 situps

6:48

stretched

Comment #244 - Posted by: broderboy at May 14, 2009 3:11 PM

M/30/6'/219

Sub'd Sit ups for GHDs (no ghd machine here)
Sub'd Supermans for BE's

5:14 PR by 42 seconds

Comment #245 - Posted by: Stinkynutts at May 14, 2009 3:12 PM

12:40

I was faster last time, maybe better range of motion today

Comment #246 - Posted by: tooljunky m/28/5'10/173 at May 14, 2009 3:14 PM

38/m/5'11/163

Porch - 4 rounds of:
30 Glute-ham sit-ups
25 Back extensions
10'49

Comment #247 - Posted by: epicurious at May 14, 2009 3:14 PM

M/26/5'11"/158

Sub'd Sit ups for GHDs
Sub'd Supermans for BE's
(no ghd machine here)

7:14

Comment #248 - Posted by: PSB at May 14, 2009 3:19 PM

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

As rx’d: 22:39
Foam roll after
Compared to 090331: 23:50

Comment #249 - Posted by: Sesoku at May 14, 2009 3:22 PM

Started with warm up and 4x2 bench press at 225.

Forgot to check the timer when I finished.

About 15 min, walking up and down stairs to get to both machines slowed me down.

Comment #250 - Posted by: jared 30m/6'/210 at May 14, 2009 3:24 PM

as rx'd 10:53
GHDS/BE
1:08/:35
1:29/:37
1:43/:34
1:48/:34
1:47/:33

Last time
1:04/:38
1:43/:39
1:54/:36
2:03/:37
1:54/:34
Total 11:45

Comment #251 - Posted by: Jim D. 48yom 165# 5'11" at May 14, 2009 3:27 PM

M/19/191/6'4''

8:36

did situps on with feet anchored, and elevated

Comment #252 - Posted by: Captain Crunch at May 14, 2009 3:28 PM

Jump rope 5 min
CFWUx3 (reduce count GHD and hip/back extensions)
BW

As Rx'd
14:21

I made it to my third round in great time, but then hit a freaking brick wall. After spending all day outside and not drinking water, my dehydration nearly kicked my butt. I really struggled the last two rounds.

Comment #253 - Posted by: Michael F. at May 14, 2009 3:30 PM

M/23/190/5'10

Previous PR was 16:33 as RX'd

This time did 14:54 which is a new PR.

Comment #254 - Posted by: ryan u. at May 14, 2009 3:33 PM

F/36/5'2"/108

as Rx:

17:11

Comment #255 - Posted by: belle at May 14, 2009 3:34 PM

CFWUx3

Substituted situps on a decline for the glutes.
About 20 minutes.

Comment #256 - Posted by: Kal_USAR at May 14, 2009 3:37 PM

12.53

subbed regular sit-ups for GHD sit-ups

19/m/165/5'11"

Comment #257 - Posted by: Logan S at May 14, 2009 3:38 PM

12+5,6

Comment #258 - Posted by: ccraft at May 14, 2009 3:51 PM

CFWU x2

10:46 as rx'd
16 second slow down from last time.

Comment #259 - Posted by: Joe Venuti 42/M/5'10/178# at May 14, 2009 3:52 PM

abs are still trying to get into shape! 25:30

Comment #260 - Posted by: bowcy at May 14, 2009 3:53 PM

4 rounds

20 swiss ball full ROM sit-ups (anchored feet)
15 swiss ball back extensions (anchored feet)

8:54

Wasted time trying to keep my feet anchored. Need to work on a better system next time.

Comment #261 - Posted by: MattP (m/47/5'11/175) at May 14, 2009 3:58 PM

38M/5'10"/167#

Warm-up: 17 ROM exercises; 500m erg row (1:34).

As Rx: 15:17.

Hand-to-floor on each GHSU.

Day 3 of my "taking it easy" cycle. For the first time since starting CF, my body is telling me I need a bit of a break. So I've decided to take it easy on this and the next cycle.

Today I decided to do each rep at a leisurely pace and rest between exercises. My PR is 9:51 and my plan was to double that time. I didn't quite do that, but I think my pace and rest were adequate.

Comment #262 - Posted by: rjf (Since 07-20-07. WOD no. 499) at May 14, 2009 3:59 PM

cfwux2
burgwux2

scaled to 25's on gh su.

13:32

Comment #263 - Posted by: marty c 6'/m/245#/46 at May 14, 2009 4:06 PM

first time
12:58

Comment #264 - Posted by: Murillo at May 14, 2009 4:10 PM

10:12

18 seconds faster than last time.

Comment #265 - Posted by: Mark B.- New Orleans at May 14, 2009 4:21 PM

CFWUx2x15 (ex situps and back ext)

anchored situps
20-lb GM's

7:59 (PR) - all sets unbroken

Comment #266 - Posted by: Pete - Decatur, GA at May 14, 2009 4:22 PM

14:56
(14:12 still pr)

Comment #267 - Posted by: Kyle A. at May 14, 2009 4:34 PM

14:18 doing sit ups below parallel across bench with fet hooked under bar. Did good mornings with 45lb barbell instead of back ext

Comment #268 - Posted by: rjg26 M/27/6'/177lb at May 14, 2009 4:36 PM

9:51 as rx'd

Comment #269 - Posted by: IronMike m/26/5'10"/165 at May 14, 2009 4:40 PM

WOD as rx'd,
7.59.
slower again ! went faster at start,but ma legs were really killin me by the 3rd round,at least i know i was doin it right,firing up wi the legs,back ext straight through,1st 2 rounds of ghd sit-ups straight through,then the pain arrived,but that's what we're lookin for !
earlier did snatch practice,but everytime i was ready to go it seemed someone would walk by or over the bar,missed a few,but got back on track and nailed a few !

Comment #270 - Posted by: Pedro Barrera,Scotland at May 14, 2009 4:40 PM

14:34 as rx'd

Comment #271 - Posted by: John Elstad at May 14, 2009 4:43 PM

16:05, first time as rx'd, ghds give me migranes.

Comment #272 - Posted by: jacksbadassgoat at May 14, 2009 4:50 PM

15:38

over a minute slower than last time :-(

Comment #273 - Posted by: jfett at May 14, 2009 4:58 PM

5 rounds:
30 sit-ups
25 back extensions

21:51

F/25/5'5/160

Comment #274 - Posted by: Catherine at May 14, 2009 4:58 PM

as rx'd
14:33

Comment #275 - Posted by: chris r/20m/5'10"/165 at May 14, 2009 5:05 PM

8:17 angled setup, with 12" box under back end. 40 sec faster then last time.
1)1:34
2)1:32
3)1:47
4)1:48
5)1:37
felt good this time, GHD's were killer at the end. lost some time fumbling with watch and writing down rnd times. sub 8 next time.

later,
b
m/32/5'8-1/2"/178
p.s. Our weight loss competition started this week. time to count calories, lol.

Comment #276 - Posted by: brian p at May 14, 2009 5:05 PM

I love this one last time finished 19:56 and though I did great. This time I rocked it in 15:46 new PR!!!

Comment #277 - Posted by: danweezee at May 14, 2009 5:09 PM

Incline situps, angled back extensions, 13:11.

Comment #278 - Posted by: Richard at May 14, 2009 5:10 PM

As prescribed in the GHD for both sit ups and back extensions.

Hand to floor in sit ups. Glad to have this today to give the shoulder a rest...have not had good luck with shoulders over the past 6 months.

TIME: 8:02 (PR by 1:19)

Comment #279 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at May 14, 2009 5:12 PM

m/29/5'8/160

As Rx'd: 14:58

Comment #280 - Posted by: Reagan at May 14, 2009 5:12 PM

as rxd
11:46(PR)by 33 seconds TSW!!

Comment #281 - Posted by: Jonblaze at May 14, 2009 5:18 PM

15:30 as rx'd. Would have been well under 15:00 had I not had to wait for the GHD.

Comment #282 - Posted by: justinrocks M/35/174/6'1" at May 14, 2009 5:22 PM

as rx'd: 14:41

Warm up included standing press behind neck: 45,55,65,75,85,95 (x5) about 1 min rest between sets. Working increasing flexibility in shoulder.

Comment #283 - Posted by: Ronnieboy at May 14, 2009 5:23 PM

34/M/204/6'1"

13:27 as rx'd

Comment #284 - Posted by: Ralphy at May 14, 2009 5:33 PM

13:27
(68,54), (24,20)

Comment #285 - Posted by: Hari at May 14, 2009 5:39 PM

I forgot to record WU then wk 9 of 5x5: BS 3x5reps(325# top set), SP 4x5 (185x3 then PPx2 top set), DL 4x5 (405 top set PR) before the WOD.

Comment #286 - Posted by: brian p at May 14, 2009 5:45 PM

if you have a back extention machine, i just flip around and let my butt hang off and get them like that. may not be the BEST form. but it works... god what a headache.

Comment #287 - Posted by: brandon at May 14, 2009 5:49 PM

34yom / 217lbs

5:15 on Puppy

For the GHSUs, I used a Swiss ball under my rear and the Smith machine bar as my foothold. I used the same config for my back extensions with so-so results. Maybe I'll use a smaller Swiss ball for the back extensions next time.

Comment #288 - Posted by: Bphantom at May 14, 2009 5:50 PM

Subbed unanchored straight-leg situps for the GHD situps.

Last time I had to scale and only got 4 rounds, this time all sets unbroken in 11:38. New PR!

Comment #289 - Posted by: Namir/27/6'2"/198 at May 14, 2009 5:50 PM

As Rx'd

14:47

Comment #290 - Posted by: KSC at May 14, 2009 5:55 PM

m/35/155

situps on ghd
back extentions on bench
had to share ghd
15:51

Comment #291 - Posted by: pebble at May 14, 2009 5:56 PM

12:28

Comment #292 - Posted by: JDisch at May 14, 2009 5:56 PM

As RX'd
14:22

Comment #293 - Posted by: john23/5'7/170# at May 14, 2009 6:00 PM

As Rx'd

31:40.

More than half of the time spent recovering from motion sickness from the GHD situps. Any suggestions on how reduce this?

Comment #294 - Posted by: CFM Simon/M/5'10"/167 at May 14, 2009 6:01 PM

As Rx'd: 12:11

Comment #295 - Posted by: Eric in SD at May 14, 2009 6:05 PM

M/49/151/1-1-06

CFSB "b"

21-15-9
95# overhead anyhow
Pull-ups

14:17

Did Power Clean/Push jerk.
Will do squat clean/push jerk, then squat clean thruster next couple of times.

Comment #296 - Posted by: bingo at May 14, 2009 6:13 PM

soph:

Sorry it's taken so long to get back. I have a day job!

You've received some good advice above. Are you Zoning pure, 1x fat? If so you are definitely eating enough food. If anything you might go to 12 blocks, or even 11, and double (or triple) your fat. For the moment I'd stay put.

8# weight gain and stronger? Sounds like muscle! 121#'s and 20% BW fat? Sounds splendid unless you have a specifice PERFORMANCE reason to lose fat. I would not do CFE now unless endurance stuff is just your thing. CF Main Page 3 on/1 off and HAVE FUN! You are doing great!

Relax. Enjoy the ride. You are seeing improvement. Take your time.

Hope that helps.

--bingo

Comment #297 - Posted by: bingo at May 14, 2009 6:22 PM

40/m/68"/175

12:55 as rx'd

Comment #298 - Posted by: Miles Adams at May 14, 2009 6:25 PM

Michael #118:

Dude, I see your point. I really do. I just don't agree. At the end of the day there are just too many variables that come into play when "fair" is the goal. Read Apolloswabbie's CFJ article on the "Fairness Doctrine." I agree with Paul.

I think Penty #175 gets it right. Sometimes there's just work that needs to be done. A load that needs to be moved and quickly. Simple. Direct. Measurable. I agree with Penty.

As I said yesterday, in the end I think Coach will find the thought of age groups and age-matched competition irresistible. I don't think we will ever see official CFHQ-sanctioned competitions that are weight-matched.

Coach keeps his own counsel. We'll all see when we see, eh?

Comment #299 - Posted by: bingo at May 14, 2009 6:27 PM

31/m

14:16

Comment #300 - Posted by: Sifu Page at May 14, 2009 6:30 PM

as rx'd:

9:35(PR)... fueled by Zone/Paleo!

wasted 10 seconds or so talking to someone @ the globo asking me about wtf I was doing for a workout

Comment #301 - Posted by: Brian "rhabdo" Soriano at May 14, 2009 6:37 PM

10:32 back extensions weren't quite to crossfit standard, had arms crossed. Also could use a little more flexibility on the GHD

Comment #302 - Posted by: Ian Wheelis at May 14, 2009 6:44 PM

F/38/136ish/5'4"
Scaled to BrandX Porch (1st time at porch):
4 rounds for time
30 GHD situps (used bench and bar in rack at home)
25 back extensions
14:25
Next time I should just go rx'd.

Comment #303 - Posted by: Camille at May 14, 2009 6:46 PM

Whoops forgot I did 14 GHD situps before I hit the start button on the stopwatch.

Comment #304 - Posted by: Camille at May 14, 2009 6:46 PM

8:10 - subbed decline situps (no GHD equipment)

Comment #305 - Posted by: Chris O m/177/28 at May 14, 2009 7:00 PM

C: 12:22
Subbed 30 sec of L-sit on the dip stand for sit ups cuz of the pilonidal. First time doing legit BACK extensions as opposed to hip extensions and they are ROUGH. Also did a snatch warmup:
1 PowerSnatch and 1 Squat Snatch at
95,105,115,125(fail power snatch)

B: 8:55, did both on the craptacular angled GHD at the lil' Bob.

Comment #306 - Posted by: Go Blue Hens at May 14, 2009 7:06 PM

M/33/185

As Rx'd on GHD hands tapping ground each rep on GHD situps
full back extensions on GHD 13:59 PR
Great job today GIGGI you rock Victory @ CrossFit Greer keep up the good work were all proud of u litle jealous but proud ha ha !!!!

Comment #307 - Posted by: Browler!!! at May 14, 2009 7:12 PM

17:30

Massive headache and wanted to puke...felt sort of like the dude from Clockwork Orange when he started to get violent.

Comment #308 - Posted by: Jonathan Showalter at May 14, 2009 7:30 PM

As Rx'd: 13:10

Semper Fi

Comment #309 - Posted by: Walker at May 14, 2009 7:43 PM

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

10:15

Comment #310 - Posted by: Adam at May 14, 2009 7:49 PM

13:35

Comment #311 - Posted by: mcgraw at May 14, 2009 7:58 PM

10:46 as Rx'd (PR) 11:37 last time.

All GHD situps done full ROM (one hand touching the ground each rep.) Gonna be sore from this one...

Comment #312 - Posted by: Mike Mc 31/5'9"/170# at May 14, 2009 8:06 PM

10:46

Comment #313 - Posted by: John LSM at May 14, 2009 8:11 PM

No GHD

5 rds for time of:
25 DL, 105#
30 Sit-ups

9:34

Comment #314 - Posted by: Kim McLeish 27/F/115 at May 14, 2009 8:12 PM

15:00 even. Slightly better than last time, but still...better than last time.

Comment #315 - Posted by: brad/m/36/509/175lbs at May 14, 2009 8:15 PM

This time subbed 30 unanchored sit-ups w/ hands on head for GHDs
13:58

Comment #316 - Posted by: soccerman/23/182/6' at May 14, 2009 8:23 PM

13:25

Comment #317 - Posted by: mdh at May 14, 2009 8:24 PM

18:00 *2

Comment #318 - Posted by: Arlo at May 14, 2009 8:24 PM

Done after coaching.

3 rounds on GHD maching, full hand extension on GHD sit ups.

13:38. Hate these.

Comment #319 - Posted by: dandny at May 14, 2009 8:26 PM

as rx'd
8:08
I do GHDS on my warm up so, I have gotten pretty good at them.

Comment #320 - Posted by: hughes/m/32/230/68" at May 14, 2009 8:33 PM

7:00 anchored situps

Comment #321 - Posted by: ecp2 at May 14, 2009 8:44 PM

I'm stupid. I did 20 GHDS & 25 Back ext. x 5.

Comment #322 - Posted by: hughes/32/230/68" at May 14, 2009 8:45 PM

100 ctb pull-ups 8:28

Comment #323 - Posted by: Mad Max at May 14, 2009 8:46 PM

as rx'd
15 mins
rigged a way to do glute hams with the smith machine..

Comment #324 - Posted by: Rene' m/38/5'10"/182 at May 14, 2009 8:59 PM

Don't have GHD so I did anchored abmats.....
got it in 5:44..
God I can't wait to affiliate and get my own place to work out and make people better.
Then I decided that since my core was activated i would practice OHS... worked out well.. previous max was 160 for 1, tonight I got 175 for 2.... I Love CrossFit!!!

Comment #325 - Posted by: NewnanJustin/M/30/5'9"/160 at May 14, 2009 9:00 PM

13:28

Comment #326 - Posted by: Horica m/21/5'7''/168 at May 14, 2009 9:25 PM

13:28

Comment #327 - Posted by: Horica m/21/5'7''/168 at May 14, 2009 9:26 PM

Subbed decline situps at the steepest angle I could get.

18:00

Did 20 - 25 - 20 - 20 - 20 Situps.

Comment #328 - Posted by: Theophan at May 14, 2009 9:28 PM

M/35/187

about 14 mins even

did buso ball situps and supermans

Comment #329 - Posted by: seans at May 14, 2009 9:30 PM

M/24/160#/5'7"

As Rx'd

13:27 (PR by 32 seconds)

Comment #330 - Posted by: Ransom at May 14, 2009 9:33 PM

Pack Version
4 Rounds
20 situps
15 back extensions

Time: 4:58

Note: Don't have a GHD, so I had to make due with some playground equipment. Not the best of facilities, but it got the job done!

Comment #331 - Posted by: Sean K. [21/M/5'8"/180(chubby)] at May 14, 2009 9:42 PM

The Porch Version: Time = 14:01

Don't have proper back extension equipment, so I had to do hip-back extensions on an incline.

Situps were on an incline because I find it easier to keep all stomach muscles activated that way.

Comment #332 - Posted by: BobO (m/23/6'5"/190) at May 14, 2009 9:49 PM

I suck at GHD sit ups. Took me like 20 min. My Oly Coach walked in around 13:00

Comment #333 - Posted by: MikeySFV at May 14, 2009 9:59 PM

8:57

One that I was actually good at...

Comment #334 - Posted by: Maverick at May 14, 2009 10:54 PM

CFWU -pu's, -su's, -be's, +push ups

Used 45degree back extension machine

14:34

Comment #335 - Posted by: Darren 37m/5'10"/220lbs at May 14, 2009 11:02 PM

I'm somewhat new to this. I have a bad lumbar curve. I did this on a back extension looking like thing at the gym. I was hoping to do this at the playground but unfortunately I couldn't find a good place to do back extensions. Plenty of places to do Glute-Ham Sit-ups though. Monkey bars anyone?

My time: 17:25.72

My back is wasted and I feel dizzy.

Comment #336 - Posted by: Daniel Krull at May 14, 2009 11:08 PM


As RX'd 7:15

Comment #337 - Posted by: Will M. 21/5'10''/165lbs at May 14, 2009 11:11 PM

Sub'd:
A warmup of single jump ropes, push press, pushups, jumping pullups, and samson stretches.

Main Set: (2 minute rest in between workouts)


10-7-6 reps for time:

Handstand Pushups

KB Swings

Time=2:37


3 Rounds for time:

25 Pushups

25 Situps

Time=3:50

21-18-15-12-9 for time:

one arm snatch

Pullups

Time=23:04

Comment #338 - Posted by: Julio V 5'6/198lbs/31yrs/m at May 15, 2009 12:13 AM

GHDs to just below horizontal
13.05

Comment #339 - Posted by: RecOnifer at May 15, 2009 12:21 AM

Rx'd 00:13:59

Comment #340 - Posted by: JLP 5'10"/184 lbs at May 15, 2009 12:37 AM

First time doing these these so went for puppy scaling. Did situps lying across bench with feet anchored under the weighted crunch machine. Extensions on back extension bench, approx 30-40 degrees.

3 rounds of 10 for each
3:21

Too easy, so finished off with some more situps and handstand pressups

Comment #341 - Posted by: MattF at May 15, 2009 1:05 AM

19:something

Comment #342 - Posted by: JD at May 15, 2009 2:30 AM

subbed reg situps

13:50

Comment #343 - Posted by: Anne at May 15, 2009 2:43 AM

m26/183/86kg

as rx'd 12:35mins

Comment #344 - Posted by: Tim at May 15, 2009 2:58 AM

14:57

Comment #345 - Posted by: MJ @ Practice CF at May 15, 2009 3:36 AM

M34/83.5kg=184lbs/189.25cm=6'2.5"
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

As RX’d 13:25

Time after
1. 30 Glute-ham sit-ups (1:28)
1. 25 Back extensions (2:15 at start of 2. round)
2. 30 Glute-ham sit-ups
2. 25 Back extensions (4:57 at start of 3. round)
3. 30 Glute-ham sit-ups
3. 25 Back extensions (7:42 at start of 4. round)
4. 30 Glute-ham sit-ups (9:58)
4. 25 Back extensions (10:37 ?)
5. 30 Glute-ham sit-ups
5. 25 Back extensions (13:25)

All Back extensions unbroken.
Transition between abs and back about 5 secs
Transition between back and abs 10 + sec
Breaks when taken in abs about 7-10 secs in duration
Abs with alternating arm touching floor / toes.
Abs in sets of:
20+5+5
?
10+7+7+6
12+7+6+5
12+10+8

Comment #346 - Posted by: Lehti at May 15, 2009 4:01 AM

Sub'd incline sit-ups for GHDs

13:26

Working back into WoDs slowly with rotator cuff (not a problem today)

Comment #347 - Posted by: XAF at May 15, 2009 4:06 AM

out last week and a half due to finals

as RX'd
15:55:51

Comment #348 - Posted by: branderson at May 15, 2009 4:15 AM

8:20
decline sit ups
stability ball back extensions

Comment #349 - Posted by: steele_man 25/6'3/215 at May 15, 2009 4:20 AM

Last Time:
round 1 & 2 as rx'd
3, 4, 5 anchored situps
17:17

This Time:
as rx'd
15:09

Comment #350 - Posted by: ferb44 at May 15, 2009 4:46 AM

Rx'd

8:35 pr

Comment #351 - Posted by: amped 34/M/190/6' at May 15, 2009 4:57 AM

as rxd 12.58

Comment #352 - Posted by: Smartie at May 15, 2009 5:37 AM

It must be Iraq day....I also used the Roman Chair at FOB Shield. 10:40

Comment #353 - Posted by: BLB428 at May 15, 2009 5:46 AM

28/6'8"/218

11:16

Comment #354 - Posted by: Stretch at May 15, 2009 5:50 AM

M/35/187

bosu ball situps
supermans

14:00

Comment #355 - Posted by: seans at May 15, 2009 5:50 AM

First timer - 17.5mins

Comment #356 - Posted by: Butter Chugs at May 15, 2009 6:08 AM

8:29

Comment #357 - Posted by: Rosser at May 15, 2009 6:14 AM

m/63/197
Five rounds for time of:
30 Bench sit-ups (No GHD)
25 Back extensions

plus:
15 OHS
5-1-2-3-4 pullups & ring dips

Comment #358 - Posted by: peejay2 at May 15, 2009 6:19 AM

Forgot the time: 10:07

Comment #359 - Posted by: peejay2 at May 15, 2009 6:21 AM

23/M/5'9/155

subbed incline situps for GH situps

8:02

Comment #360 - Posted by: Leviticus at May 15, 2009 6:22 AM

As rx'd:

10:03

Comment #361 - Posted by: Arthur M/34/5'11"/172 at May 15, 2009 6:26 AM

just posting here i was reading towards the top helping out with dieting. i was wondering the same thing. I am 22, male 220 pounds and nothing i do really seems to help me lose weight. Experienced crossfit. done nearly all WOD, hero workouts and benchmark girls, run and swim. 5'10, 220 - scored 24 rounds on cindy the other day, also ran a 4 mile in 29 minutes, swam a 1000m in 16:10. Not really sure what else to do, i workout hard all the time and i get stronger but i dont lose weight, prob from the many many years of bad diet and drinking too much. only supplement i take is endurox after my workouts

Comment #362 - Posted by: poolcomp ownedme at May 15, 2009 7:05 AM

Had to sub

Abmat for Sit-up and ball for Back extensions

Time 8min 49sec

Had just finished Cindy and then started on this.

Was told my back extensions were terrible (thanks) and they looked too easy. Will have to try this again, obviously not enough pain. No GGGrrrrrs from Pedro tonight think he was too busy hitting his head off the floor doing the Sit-ups.

Good Fun

Comment #363 - Posted by: Elaine in Scotland at May 15, 2009 7:19 AM

Subbed glute-ham for a similar version w/ plyo ball.
Time: 7:10

Comment #364 - Posted by: Matty in E.WA. at May 15, 2009 7:40 AM

9:57 as RX'd

Comment #365 - Posted by: luke at May 15, 2009 8:11 AM

m/39/158
12:35 as rx'd

Comment #366 - Posted by: Seth H. at May 15, 2009 8:49 AM

M/26/170
9:02

Minute sloer then last time...not sure why.

Comment #367 - Posted by: Mark Perrault at May 15, 2009 9:06 AM

M/34/185
15:56
3 minutes slower than last time, still crushed from cindy

Comment #368 - Posted by: Paul K at May 15, 2009 9:19 AM

10:45 (full decline situps,no ghd machine)

Comment #369 - Posted by: gs at May 15, 2009 9:22 AM

M/34/6'/202#

Few equipment issues. In order to do good back extensions, the equipment at the gym digs into your crotch (not a nice feeling) so I had to do back extensions on the floor. Also have only done GHR one other time, so I scaled back to 15 reps. so it was 15 GHR and 25 extensions for a time of 10:25. A little slower due to jacking around with equipment to try and make it tolerable to do the Rx'ed exercises. Would have been under 10 min no problem.

Comment #370 - Posted by: EREK at May 15, 2009 9:23 AM

9:39 with decline situps as substitute

m/19/160lbs.

Comment #371 - Posted by: andrew at May 15, 2009 10:07 AM

4 Rounds
13:48

Comment #372 - Posted by: Kyle at May 15, 2009 10:26 AM

As rx'd 12:22.

Comment #373 - Posted by: Jeremy M/27/6'3''/207 at May 15, 2009 10:33 AM

warm up
4x2 bench
wod as rx'd
forgot to stop the time when I finished about 15 min.

Comment #374 - Posted by: jared 30/m/6'/210 at May 15, 2009 10:41 AM

Mark: 11:44 s rx'd

Theresa: 10:42 as rx'd

Comment #375 - Posted by: Mark & Theresa at May 15, 2009 10:54 AM

8:31 - LOVE
14:44 - HATE

Comment #376 - Posted by: josh golden at May 15, 2009 10:56 AM

as rx'd:
14:44

Comment #377 - Posted by: steeiekid M 40 175 67" at May 15, 2009 11:02 AM

145lbs/32yoa

Subbed unanchored AbMat sit-ups for the GHD's. (no GHD)

11:21

Comment #378 - Posted by: BrianG at May 15, 2009 11:05 AM

Nice, a workout that doesn't bother my shoulder.

w/u:
1000m row on C2, setting #7 -- 4:06
CFWU x 3

WOD as Rx'd on GHD:
20:27

Situps of any type have never been my strong suit...

Comment #379 - Posted by: Chris M_39/M/175 at May 15, 2009 11:07 AM

CFWUx2
14:55
w/ Matt, alternating on the bench.

Comment #380 - Posted by: Doug at May 15, 2009 11:15 AM

M/34/190/6'2"

9:30 (11:30 last time)

Amazing what having someone waiting to use the GHD can do for a new PR.

Comment #381 - Posted by: Chad Bakken at May 15, 2009 11:25 AM

M/48/5'9"/175

No GHD so used a Roman Chair.

15:18

Comment #382 - Posted by: Mike in RSM at May 15, 2009 11:52 AM

145lbs/32yoa

I thought I already posted this, but oh well...

Subbed unanchored AbMat sit-ups for GHD (no GHD)

11:21

Comment #383 - Posted by: BrianG at May 15, 2009 12:13 PM

30 ghd situps torso parrallel to floor
25 back ext. 9:35

Comment #384 - Posted by: Troy at May 15, 2009 12:19 PM

Rx 14:15

Comment #385 - Posted by: Nate M/43/190/5'8' at May 15, 2009 12:25 PM

m/42/163/6'

9:30 (last time: 9:18)

Comment #386 - Posted by: patrick at May 15, 2009 12:40 PM

as rx'd 9:02

Comment #387 - Posted by: emac at May 15, 2009 12:58 PM

CFWU x 3; still favoring sore elbow; lite pullups

As Rx'd on rds/numbers but Swiss Ball

11:30, 13 seconds slower than last time.

Comment #388 - Posted by: F15E_WSO_M/46/6'/175 at May 15, 2009 1:07 PM

m/28/6'1"/215

14:31

Pr by 2 mins

wow I really dislike this WOD... maybe cause I lie on the floor for 10mins and have to take a freezing cold shower for another ten... just so I can feel my lower back again.

Comment #389 - Posted by: TheDeuce at May 15, 2009 1:08 PM

GHD until horizontal, apart from that as RX'd.

back exntensions were a killer, had to break theme up.

going by the clock on the wall, time : 21-22 mins

Comment #390 - Posted by: Joe K M/22/6'0"/180 at May 15, 2009 1:17 PM

9:34

Comment #391 - Posted by: FBC at May 15, 2009 1:36 PM

18:59 as rx'd

Comment #392 - Posted by: amateur hour m/20/160/5'10" at May 15, 2009 2:18 PM

Pack (Butchered):

4 rds 4 time
20 GHD Swiss Ball, hook feet on DB rack
20 BE

1 - 20 GHD / 20 BE
2 - 10 GHD, 10 SU / 20 BE
3 - 4 GHD, 16 SU / 20 BE
4 - 20 SU / 20 BE

9:52

Back still sore, really limited speed on GHHD & SU.

Comment #393 - Posted by: KOA2 at May 15, 2009 2:27 PM

13:39

I managed to mess up a WOD this simple :)
the numbers got switched in my head and I did 25 situps and 30 BE in a round.

my abs are killing me today

m/25/74kg/1.80m

Comment #394 - Posted by: Lupek at May 15, 2009 2:46 PM


6:27

Didn't have GH setup, so I did decline bench situps.

Pretty 'easy' workout I guess.

Comment #395 - Posted by: Drew D M/23/6'/175# at May 15, 2009 3:19 PM

25/m/5'8"/150

cfwu x 3

as Rx'd: 11:50 PR

Comment #396 - Posted by: Matt Laney at May 15, 2009 3:26 PM

M/39/200/5'10"

as rx'd=11:23

practiced double unders after.

Comment #397 - Posted by: jeffdpoll at May 15, 2009 3:40 PM

As Rx'd
11:02

Comment #398 - Posted by: Julie D F32/118/5'0 at May 15, 2009 3:51 PM

No GHD in the crappy apartment gym. Did situps off the back extension machine. Otherwise as RX'd

6:37

Comment #399 - Posted by: Jamie at May 15, 2009 4:19 PM

12:38 (25 GHD per round)

Compare to:
090126 - 12:06 (20 GHD's per round)
070902 - 13:40 rx'd

Comment #400 - Posted by: B. Rhaly at May 15, 2009 5:00 PM


5 rounds of

30 ghd situps using bench
25 good mornings using 45 lb

8:25

all sets unbroken

Comment #401 - Posted by: Kevin McClellan 47/M/195 at May 15, 2009 5:02 PM

as rx'd 14:14

Comment #402 - Posted by: jgebbie M/36/5'11"/210 at May 15, 2009 5:27 PM

m/30/225
as rx'd
11:57

Comment #403 - Posted by: rstrang at May 15, 2009 5:40 PM

28/m/6'4/210

30 ghsu
25 back ext

17:13 better than last time 19:01

Comment #404 - Posted by: cheeto14 at May 15, 2009 5:48 PM

M/49/151/1-1-06

Unanchored/anchored/l+r
hip ext

13:46

>2:00 over PR after a mini-Cindy

Comment #405 - Posted by: bingo at May 15, 2009 5:57 PM

20:59
Don't have a GHD machine so I slid a bench under a rack and put a barbell with 225 lbs on in to hook my feet under. Touched my head and hands to the floor and hands to my feet on the situps. Back extensions from floor up as high as I could go (above the bench for sure).
First time doing this one.

Comment #406 - Posted by: Joe m/50/70"/215 at May 15, 2009 6:00 PM

16.05

Comment #407 - Posted by: Wade at May 15, 2009 6:13 PM

8:45
sub'd anchored sit ups

Comment #408 - Posted by: OPT Mommy at May 15, 2009 7:27 PM

In mex, no rack.
subbed various: knee-2-elbows, anchored, v, etc.
and supermans
~11:20

Comment #409 - Posted by: Chris J (m/38/5'11/172) at May 15, 2009 7:32 PM

M/19/5'11"/160

11:34 as rx'd

Comment #410 - Posted by: Daniel Susskind at May 15, 2009 7:46 PM

m/40/5'4"/140

15:36

Round end times as follows:
1) 02:14
2) 05:06
3) 08:33
4) 12:23
5) 15:36

Comment #411 - Posted by: FnTX at May 15, 2009 7:58 PM

Subbed due to lack of equipment:

5rnd for time-
30 ab-mat sit-ups
25 supermans

Time- 10:20

Comment #412 - Posted by: Tsue at May 15, 2009 8:01 PM

9:11 (PR).

Comment #413 - Posted by: Thompson m/28/5'8"/135 at May 15, 2009 8:14 PM

m/24/6'1''/180
as rx'd 9:41 PR

Comment #414 - Posted by: Dusty at May 15, 2009 8:39 PM

3 rounds was all I could manage. 13:25

Used a plyo box and the Smith machine as my GHD.

Comment #415 - Posted by: PatS at May 16, 2009 2:33 AM

2 mile run..
then
4 rounds 25 Backs, 30 Sits
8:25

Comment #416 - Posted by: dyagg at May 16, 2009 6:30 AM

as rx'd
time: 12'45

Comment #417 - Posted by: ccfeldt at May 16, 2009 7:03 AM

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

Warm Up: 1/2 Run to the Gym.

WOD: 5 Rounds of Hip Extensions and Anchored Sit Ups 8:38

30 GHD Sit Ups: Subbed Anchored Sit Ups. Hands by my side butt on the floor complete, full, range of motion. No breaks in any of the sets. I anchored my feet behind the Back Extension machine.

30 Back Extensions: Hip Extensions. Did them on a BE chair that is at a 45 to the floor making the exercise very easy. First set I did 25, second set I did 35 the rest of the sets I did 30. I did full range of motion hip extensions without any breaks of any kind.

Cool Down: 1/2 run back to the casa.

I did this sub for two reasons, first I did not have the proper equipment, I am not at my home gym this week.

Second, I view the Workout that I did as very similar to "Virtual Fran". I believe that the time that it took me to do 5 Rounds of 30 Hip Extensions and 30 Anchored Sit Ups is pretty close to the max speed that it could be done with full range of motion reps. Let's say that the WOD as perscribed can actually be done 25 percent faster than my time for "Virtual BE and GHD's" if it were to be done by the quickest Back Extension/GHD King or Queen in Crossfit. That would be 6:30 seconds.

Ok, that said, if your time as prescribed is less than 6:30, I believe you. I would like to see the performance. Please submit it to Crossfit and/or post it on YouTube with the link here. Your ability should be rewarded with accolades.

Have Fun, Train Hard,

Billy

Comment #418 - Posted by: Billy Olympic Crossfit at May 16, 2009 9:33 AM

Bingo, comment 298

....Weight gain plus an increase in strength, sounds like muscle.....

That's funny :-)

Thanks for the chuckle :-)

Have Fun, Train Hard,

Billy

Comment #419 - Posted by: Billy Olympic Crossfit at May 16, 2009 9:36 AM

7.24

Comment #420 - Posted by: Rosie in Atl at May 16, 2009 10:38 AM

forgot my watch no matter felt better than the last time i know the progress is there...

Comment #421 - Posted by: jeremy griffethtalley at May 16, 2009 10:49 AM

10:54 regular sit-ups and lower back extenstions as rx'd

Comment #422 - Posted by: EdC at May 16, 2009 11:08 AM

Sub'd Glute situps for decline situps and the last set of back ext I used 10 lbs for a greater challenge!
TIME 13:50

Comment #423 - Posted by: brandon at May 16, 2009 11:42 AM

modified

9:20

Comment #424 - Posted by: TMart m/20/5'10"/180 at May 16, 2009 2:53 PM

25:00

Decline situps, all the way down

Comment #425 - Posted by: I_M_Sam at May 16, 2009 5:56 PM

28/m/65"/156lbs.

Did 3 Rounds of:

30 Inclined sit-ups
25 Back Extensions

Very sore

Comment #426 - Posted by: STrump at May 16, 2009 6:42 PM

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

8:44
------------------------------
Compare to 090331

9:55

Comment #427 - Posted by: Louis Herrera Jr at May 16, 2009 8:51 PM

M/30/6'3/178

Sub'd Sit ups for GHDs (no ghd machine here)
Sub'd Supermans for BE's

6:16

Comment #428 - Posted by: RayP at May 16, 2009 9:13 PM

M/38/5'8/80 kgs

hey fellow crossfitters my first ever post life in Australia in Adelaide luv the WODs posted on this site been following them for 5 months now making awesome progress crossfit is by far the best fitness regiment i have ever come across

11:58

Comment #429 - Posted by: Sot at May 17, 2009 6:36 AM

12:48

First time touching the floor with alternate hands. Did good mornings for back ext.

Comment #430 - Posted by: bearcat m/41/208 at May 17, 2009 8:11 AM

Modified sitting across flat bench with feet hooked under weighted smith bar.

WOD: 7:26

Comment #431 - Posted by: Mike Honcho M/30/5'10"/180 at May 17, 2009 8:25 AM

m/27/200/72

15:26

Comment #432 - Posted by: nick smith at May 17, 2009 9:03 AM

Warm-up:

10 x HSPU
10 x Pull-up
10 x Sit up
10 x Back Extension
20 second L-sit

Did Mary, 17 rounds.

WOD as Rx'd (using dip bars instead of GHD):

14:50

Huge weakness of mine.

Comment #433 - Posted by: Steve Smith 28YOM/5'10''/190# at May 17, 2009 9:08 AM

24/m/175

subbed for decline situps
7:27 pr

Comment #434 - Posted by: NickR at May 17, 2009 9:29 AM

3 rds only (made up after Cindy wod, ran out of gas)

10:12

Comment #435 - Posted by: controlfreak at May 17, 2009 11:19 AM

M/33/70/170

OK. I just found out I've gained 5 lbs. in the past month. But since January I've done from 11% to 9% body fat. So... an increase of 10 lbs of LBM.


11:05

Comment #436 - Posted by: MJ_SDG at May 17, 2009 11:32 AM

22.m.137.65"

as rx'd
11:38(PR)

Last Time:
12:38

Last PR:
12:32

Comment #437 - Posted by: Francis Vu Nguyen at May 17, 2009 11:54 AM

Power cleans -- 135,155,165,165,175,155,155

Mary -- 9 rounds

30 GHD situps/25 Back extensions x 5 -- 10:30

Comment #438 - Posted by: kunkle at May 17, 2009 12:47 PM

Warmup: 5 Rounds of: 5 pullups, 20 Air Squats wearing heavy vest

WOD:
5 rounds for Time of:
30 Anchored ABMAT Sit-ups
25 Good Mornings with 12# bar
Time : 8.23

Warm down : Handstand holds

Comment #439 - Posted by: CRAthens 37/M/603/187 at May 17, 2009 1:33 PM

Subbed 5K row for time

19:36

m/39/5'10"/168

Comment #440 - Posted by: mwunderle at May 17, 2009 4:31 PM

30-m-167

15:13

Comment #441 - Posted by: skichiiwa at May 17, 2009 4:41 PM

scaled down 20 of each in 10:46- too easy do real workout next time

Comment #442 - Posted by: MonkeyBoy at May 17, 2009 4:59 PM

as rx'd

14:48

14:11 pr

Comment #443 - Posted by: al deezy (32m-155) at May 17, 2009 6:15 PM

@thesweatbox

16:30 (new PR!)

Comment #444 - Posted by: stinker [27/m/165#] at May 17, 2009 7:12 PM

As Rx'd (for real this time)

17'34"

This time, I had a bona-fide GHD. Whoo-hoo! ...Ow...hurts, can't celebrate too much.

Comment #445 - Posted by: A_Martinez at May 17, 2009 7:35 PM

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

8:05

(slower by 10 seconds but I used a different back-extension machine)

Comment #446 - Posted by: AndrewE at May 17, 2009 10:03 PM

reg situps

9:44

Comment #447 - Posted by: Anne at May 18, 2009 1:08 AM

subbed the GHD with toes to bar
time : 22.35

Comment #448 - Posted by: patrick l at May 18, 2009 2:53 AM

8:40 (pr by 27 sec)

Comment #449 - Posted by: gunnar m/37/190/73" at May 18, 2009 5:27 AM

As Rx'd
13:10

Comment #450 - Posted by: nick M/25/202/6' at May 18, 2009 6:18 AM

16 minutes, but did regular sit-ups.

Comment #451 - Posted by: Rob / 33 / 70 / 170 at May 18, 2009 7:57 AM

m/22/165/6'

incline sit-ups/ back extensions on a raised up flat bench

15:58

Comment #452 - Posted by: bill b at May 18, 2009 10:21 AM

M/39/5'6"/193

~18:00

Kludged up a bar for last two sets for GHD - first 3 were incline situps.

Comment #453 - Posted by: Mike C. at May 18, 2009 11:18 AM

9:21 as rx'd.

Don't have roman chair. Used back ext. machine for both. Tried to do real back ext's, but would like a 2nd opinion. Think I was doing them right this time b/c my back was killing me by the end. Ab's are fine, swore, but fine.

Comment #454 - Posted by: Ben (71", 189#) at May 18, 2009 12:39 PM

As Rx'd

9:41

m/26/177/5'10''

Comment #455 - Posted by: TSOB Dave B. at May 18, 2009 3:04 PM

m/40/6'0"/186

13:30-ish I nuked the time on my stopwatch before recording it

Comment #456 - Posted by: Jeff H at May 18, 2009 5:00 PM

16:15

Comment #457 - Posted by: Miyagi 29/m/168# at May 18, 2009 6:13 PM

5 rounds of 30 GHD/25 Back ext.

9:19 - Better ROM this time

Comment #458 - Posted by: RLPack M/5'9/173# 28 y/o at May 18, 2009 6:17 PM

12:58

Comment #459 - Posted by: jk-M/37/66"/165# at May 18, 2009 6:25 PM

13:27.

Comment #460 - Posted by: morisong at May 18, 2009 11:02 PM

13:27

Comment #461 - Posted by: morisong at May 18, 2009 11:03 PM

13:27

Comment #462 - Posted by: morisong at May 18, 2009 11:04 PM

unanchored situps on floor - 9:46

Comment #463 - Posted by: David Winsinger at May 19, 2009 5:14 AM

m/24/5'6"/155

14:10

Comment #464 - Posted by: TheTimmy at May 19, 2009 11:43 AM

As rx'd:

14:57

Comment #465 - Posted by: Richie D. at May 19, 2009 5:49 PM

m/31/159

subbed russian situps & supermans

7:45

last time 9:17

Comment #466 - Posted by: rowcoach at May 20, 2009 3:35 AM

no time
performed all sets
150, 125
in sets of 10

Comment #467 - Posted by: footdoc at May 20, 2009 7:02 AM

m/25/6.1/200

rx'd 16:14

2 minutes faster than last time.

Comment #468 - Posted by: AaronV at May 20, 2009 9:15 AM

11:31.

Had to assist myself on the glute situps. Still get that strange "popping" and stinging in my left outside quad area. anyone who knows what that is I would appreciate a response on how to fix it. Kinda hurts, but is more alarming than anything. I've tried to stretch it out and position my legs differently, but during the contraction point of glute situps when I try to go up it kinda pops and stings a little.

Comment #469 - Posted by: Thorn at May 20, 2009 11:16 AM

5 rds. Open legged sitps. Feet anchored.

11:58mins

Comment #470 - Posted by: BarryT at May 20, 2009 3:00 PM

15:40
PR by 1:22

Comment #471 - Posted by: JoeP at May 20, 2009 4:29 PM

sub'd softball game
2 wins 3 losses

Comment #472 - Posted by: Lance 26/M/69in/186.5lbs at May 20, 2009 6:29 PM

14:36 as rx'd

Pretty big PR, but I still feel like I could have went harder. Think I should have warmed up a little better.

Comment #473 - Posted by: john20_arkansas at May 20, 2009 9:22 PM

1st two rounds GHD on swiss ball w/ anchored feet. Had to wait a little bit for the roman chair (maybe about 30 seconds total).

19 minutes as rx'd

Comment #474 - Posted by: Melody F/28/5'7"/180 at May 20, 2009 10:40 PM

f/25/5'9/134.5

5 rounds:
30 straight leg sit-ups
25 supermans

9:39 (last time 10:39)

Comment #475 - Posted by: heazza at May 21, 2009 2:17 PM

WU
CFE first
then wod as rx'd
17:05
090407 - 19:22 (1st time w/real GHD)
080409 - 18:14
M/48/188#/72"

Comment #476 - Posted by: RB at May 21, 2009 5:30 PM

m/35/5'9/174

CFWU-2. Shortcut so I wouldn't hold Bob up on GHD bench. Superman. Burgener.
16:23-PR
Both GHD & back ext felt much better. Got a little further back on most GHD reps. Hamstrings not burning as bad today as last time.
3/31: 19:58

Endurance:
Run between 10m cones. 1 round first min, 2 2nd, 3 3rd, etc. 16 rounds.

Comment #477 - Posted by: jrm at May 21, 2009 7:23 PM

as rx'd:

11:44

13:23 previous

Comment #478 - Posted by: MikeyPaul / m / 27 / 5'8" / 175 lbs at May 22, 2009 7:51 AM

41/m/156
13:49

Comment #479 - Posted by: Rusty at May 22, 2009 1:47 PM

31/f/148
12:37

Comment #480 - Posted by: Nicole Ashman at May 22, 2009 2:07 PM

5:57
supermans and unanchored situps

Comment #481 - Posted by: dcyn at May 22, 2009 2:56 PM

11:29 regular unanchored situps ( no proper bench to do g.h.s.u)

Comment #482 - Posted by: COURTICE DP M/30/150 at May 22, 2009 4:06 PM

Warmup with bike ride home from work.
End of round times:
03:05
06:33
10:23
14:16
17:41
All sets broken.

Last time only did two rounds in 10:08, so big improvement!

Comment #483 - Posted by: Strohs M/47/6'/182 at May 22, 2009 8:19 PM

Scaled to 15 GHD

took around 6 min

Comment #484 - Posted by: Yelvi at May 23, 2009 12:18 PM

@ CrossFit All In

12:28

Comment #485 - Posted by: Mad Max at May 25, 2009 2:57 PM

F/22/5'6"/142

rx'd (hands touching floor)
10:50. Pr by 1:22

Comment #486 - Posted by: Melissa Cvjeticanin CF Mississauga at May 25, 2009 8:18 PM

16:45

M/27/175/6'

Comment #487 - Posted by: Baker at May 26, 2009 8:43 AM

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

Time= 17:08

Comment #488 - Posted by: JennieLee at May 26, 2009 12:10 PM

rx'd: 8:41

pr by :16.

Comment #489 - Posted by: Joel B. at May 26, 2009 3:29 PM

warmup

situps on a decline bench
back extensions on a sort of angled glute-ham thing

21:30

Why do so few gyms have real GHDs!?! I used to see more of them

Comment #490 - Posted by: Gundy at May 26, 2009 7:20 PM

28/m/190

subbed abmat SU and good mornings: 8:14

Comment #491 - Posted by: MoGreene at May 27, 2009 3:56 AM

as RX'd 15:46

Comment #492 - Posted by: JTeets at May 27, 2009 10:20 AM

did 4 sets of back extension - 25
did 3 sets of glute-ham - 20
14.00

Comment #493 - Posted by: spatterson at May 27, 2009 1:45 PM

I actually did the opposite.

25 situps
30 back ext.

10:25

Comment #494 - Posted by: ej at May 27, 2009 1:58 PM

as rx'd
14:39

Comment #495 - Posted by: JENNY O. 38F/132# at May 28, 2009 9:12 AM

30 incline sit-ups
25 back extensions

1 set in 3:56. Big improvement from March. Learned I need to keep my legs straight on the incline sit-up.

Comment #496 - Posted by: David L at May 28, 2009 10:46 AM

43 yom 206 lbs.

1 mile jog wu

glutehams were on a ball x 3 rounds then 2 rounds straight leg situps.

20 situps
15 back extensions x 5 rounds:

7:24

Comment #497 - Posted by: Speedster at May 28, 2009 3:21 PM

5 sets of:
25 incline situps
20 back extensions

7:02

Back was definitely a little sore after this. Don't have access to GHD situp machine.

30/m/6'1/210

Comment #498 - Posted by: Brandon at May 29, 2009 7:40 AM

M/31/202

feeling a little beat up today .. time for a rest


3 rounds
30 lbs KBS
20 Burpees
20 Reg Sit up

16:30 terrible

Comment #499 - Posted by: Q at May 29, 2009 9:44 AM

As rx'd @ hitters: 12:01 (last time 12:06)

Comment #500 - Posted by: EM at June 1, 2009 11:51 AM

M/31/201

4 rounds
20 / 15

13:20

Comment #501 - Posted by: Q at June 5, 2009 9:07 AM

11:30

Comment #502 - Posted by: jonfaiella at June 8, 2009 12:50 PM

30/m/165/5'6"
18:52 as RX'D

Comment #503 - Posted by: ac at June 17, 2009 11:26 AM

Stocker @ 26:00

Meyer- 23:57

we both alternated between GHD Machine and homeade rig on smith machine

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

Comment #504 - Posted by: Meyer at June 19, 2009 1:21 PM

16:36

Comment #505 - Posted by: DT Caywood M/48/6'/185 at June 28, 2009 12:13 PM

M/33/170

19:37

5 rounds of:
20 GHD Sit up
15 Back Ext.

Comment #506 - Posted by: CJ at July 12, 2009 9:04 PM

Scaled to 3 rounds
4:10/4:56/5:19
3-round total 14:25

rigged a ghd by sliding a padded sleeve over a cross bar in a squat cage to secure my feet. Slid a bench next to the cage for my hips. Not a bad substitute for the real thing.

Comment #507 - Posted by: Travis K. at July 12, 2009 9:24 PM

M/24/192/5'9"

5 Rnds of 30 GHD and 25 Back ext.

subbed decline bench situps extend all the way and on 45# bumber plate.

TIME: 17:23 about 2 mins faster than last time. Not great but better and if the scale is right I have lost 12 pounds since I sarted CF on April 30.

DO WORK!!!

Comment #508 - Posted by: BlackCatX-Fit at July 13, 2009 3:33 AM

34yom / 208lbs

Puppy...three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions

4:21

Still need to refine the GH sit ups on the Smith machine. Back extensions were better this time...I moved the ball father to the rear so less of my torso was supported.

Comment #509 - Posted by: Bphantom at July 13, 2009 4:35 PM

subbed knees-to-elbows for sit-ups

28:15

Comment #510 - Posted by: Manchild at July 28, 2009 10:03 AM

at rx 9:49

Comment #511 - Posted by: mark m/24/74"/198# at August 29, 2009 8:14 AM

15:20

Comment #512 - Posted by: bell at May 1, 2010 9:00 AM
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