July 12, 2009

Sunday 090712

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

Post time to comments.

Compare to 090514.

sandbag-th.jpg

View image


2009 CrossFit Games


2009 CrossFit Games, Event 1 - "The Run from Hell" - video by CrossFit by Overload [wmv] [mov]

Posted by lauren at July 12, 2009 7:28 AM
Comments

now that looks like fun!

Comment #1 - Posted by: Ronnieboy at July 11, 2009 5:07 PM

Sooo much CrossFit excitement. I have been glued to my computer screen all day obsessively hitting refresh on multiple twitter pages.

Comment #2 - Posted by: mkr3 at July 11, 2009 5:07 PM

Those chicks didn't look so good :/

Good luck to the athletes and I hope the spectators enjoy the show!

Comment #3 - Posted by: AllisonNYC CrossFit Obsession at July 11, 2009 5:14 PM

***FRAT***

It's late afternoon at games, still one WOD to go...this is insane...

Beer me.

Comment #4 - Posted by: Playoff Beard at July 11, 2009 5:15 PM

That girl was awesome at doing somersaults!!!

Comment #5 - Posted by: Mark M at July 11, 2009 5:16 PM

Amazing, pure guts

Comment #6 - Posted by: Margaret at July 11, 2009 5:17 PM

wow that video was awesome. I bet the run was fun too lol.

Comment #7 - Posted by: Bryan Miller_P-town, OR at July 11, 2009 5:20 PM

wow!

Comment #8 - Posted by: aurelius at July 11, 2009 5:28 PM

steve willis to kick it tomorrow.

Hope the PBPB is going well

Comment #9 - Posted by: Rookie - Crossfit Gold Coast at July 11, 2009 5:40 PM

That girl at the finish reminds me of Julie Moss at the Hawaii IronMan finish line. Way to gut it out girl.

Big ups to ALL competitors, I've been glued to my computer all day long!

These horrible WODs keep coming up, because I keep putting them off. Pullup bonanza, core destroyer WODs, I'm ready for you....

Comment #10 - Posted by: DC at July 11, 2009 5:46 PM

The girl doing the somersaults reminds me of how I felt and my last attempt at FRAN.

Comment #11 - Posted by: Jesse Yarema at July 11, 2009 5:51 PM

That girl at the end looked like she needed a doctor. You guys rock at the games. Did spealer finish 1st?

Comment #12 - Posted by: MACK at July 11, 2009 5:55 PM

Awesome video! It gave me the chills watching that girl finish the run.

Comment #13 - Posted by: Cesar / Bravo CrossFit at July 11, 2009 5:57 PM

I think Speal won the run WOD. I'll be so sad if he isn't in the final tomorrow.

Really felt for that girl at the end of the vid. Good job finishing!!

Comment #14 - Posted by: Sabs at July 11, 2009 5:59 PM

That Video is Sick!!! Awesome to see the creme de la creme in action!!!

CF4life

Comment #15 - Posted by: Crossfit Cape Cod 4 the Summer at July 11, 2009 6:26 PM

Valerie Mackensie, from Crossfit Culver City is the girl at the end of the video - she is SUCH an inspiration!! She pushed through severe heat exhaustion to finish it out, finishing 7th in the run. AMAZING!!!

Comment #16 - Posted by: Erica at July 11, 2009 6:30 PM

Rolypoly girl deserves a medal.

#2 and others - know of any good CF twitterers? I find it a good way to pick up tips and factoids.

Comment #17 - Posted by: badash at July 11, 2009 6:31 PM

Badash-
"Roadtothegames"

Comment #18 - Posted by: Justin at July 11, 2009 6:38 PM

Badash -
Potomac crossfit

Comment #19 - Posted by: Brett at July 11, 2009 6:52 PM

Wow. That's really all there is to say about that. If I had a hat on I would take it off for these amazing athletes. All I can say is that I want to see more! Keep the videos coming... and thank you!

Comment #20 - Posted by: Nik - 30/ 6'6" / 210 - Ottawa at July 11, 2009 7:17 PM

Erica #16: "she is SUCH an inspiration!! She pushed through severe heat exhaustion to finish it out"

Impressive as it may be, I found it pretty unsatisfying and, to be quite honest, disconcerting, to watch what looked to be like coaches and other athletic professionals urging someone suffering from "severe heat exhaustion," as you put it, to continue on in that condition.

If she was in as bad shape as she looked, there is nothing professional or safe or competitive about urging her to continue. I'm sure there are medical personnel at the games to keep everyone safe, but pushing through heat exhaustion is one step closer to heat stroke, and playing with heat casualties is nothing inspiring. The competitive spirit is inspiring, but this is just CrossFit. Call that blasphemy if you want, but I've been a loyal CrossFitter for over 2 years and swear by doing it effectively _and_ safely.

I don't claim to be a professional, but as a Marine who has "heat safety" ingrained into his very essence, I hope you can all please stay safe out there.

Other than that, great job to all of the athletes. Hope the vids keep on coming.

Comment #21 - Posted by: xpi at July 11, 2009 7:46 PM

Amazing video! I would love to be there! Hats off to the girl at the end for finishing. I sure hope she is ok!!

*sigh* the subs for GH Sits ups are just not the same....might hit up a different wod.

Erin

Comment #22 - Posted by: in8girl at July 11, 2009 7:49 PM

xpi - Word up. Well said.

Comment #23 - Posted by: AllisonNYC CrossFit Obsession at July 11, 2009 7:51 PM

*****FRAT*****
What's going on, i hope pbpb is on at this time.
are you seen nelson?
please take pictures and send us (carlox and s'more)
hugs family!!!

Comment #24 - Posted by: Carlox at July 11, 2009 8:02 PM

Some guy actually wore a hydration bladder to a 7k race???

Comment #25 - Posted by: Shane S at July 11, 2009 8:04 PM

#21-XPL

I understand your concern and it's hard to argue with the logic, but she was less than 5 feet from the finish line. I've seen incidents like this in triathlons, marathons, endurance races, etc.

I didn't get the sense that the games workers (medical personnel?) were urging her on. And the man who came into frame is her husband. I can assure you that he wasn't there to put her in harms way.

Valerie's guts and spirit to go those last 5 feet is what makes crossfit what it is, in my opinion.

Comment #26 - Posted by: lW at July 11, 2009 8:22 PM

good words, #21. i came here with the same thoughts. keep it safe.

Comment #27 - Posted by: carter at July 11, 2009 8:50 PM

coach must know i'm taking the PAST on thursday as pullups and core are my two weakest areas. while today's pullups have my hands looking like i had a fight with a garbage disposal, i've never done 150 pullups in any way before today. keep em coming.

Comment #28 - Posted by: Eric m/24/6'3"/212 at July 11, 2009 8:50 PM

Water on an hour-long trail run in Aromas, CA, in JULY? Check weather.com for conditions. That dude was a genius.

And that gal at the end- amazing. I hope she's ok- any word on who she is and if she's ok?

Comment #29 - Posted by: Leslie P at July 11, 2009 9:15 PM

#24 Carlox:

Hey brother, the PPB is in full swing! Nelson say's hi and we're drinking beer. We took pictures and we'll send them soon!

Bingo sends side hugs because he has to hold his beer :-)

Go FRAT!

Comment #30 - Posted by: playoff Beard at July 11, 2009 9:31 PM

Who's singing the song in the clip, and whats the song name?

Comment #31 - Posted by: justin at July 11, 2009 9:34 PM

All I can say is, Wow!

Comment #32 - Posted by: Rob - Go Big Red at July 11, 2009 9:43 PM

If my abs are still sore from the last set of GHD sit-ups (to parallel), should I sub in a different WOD? I will be scaling, either way.

Comment #33 - Posted by: Ben Moskowitz at July 11, 2009 9:44 PM

#30 playoff Beard
O my friend i want to be there, i'm stick all day at my pc following the games.
we do the 2 first wods: a very bad trail run and the dl at the same time.
ok i hope you're now seriusly talking about FRAT IN ECUADOR your all invited, please, hughs for every single FRAT MEMBER
BAD ENGLISH!!!

Comment #34 - Posted by: Carlox at July 11, 2009 9:49 PM

Barber said, "jizztastic".

Comment #35 - Posted by: Mark L. at July 11, 2009 9:56 PM

"JIZZtastic" EPIC

The video is awsome. Anywhere I can get the names of the athletes that made top 16. WHO R THEY.

Comment #36 - Posted by: Omar Omar at July 11, 2009 10:00 PM

OMG!!! Such props to the girl at the end....OMFG. Whatever it takes right??

Comment #37 - Posted by: Chris at July 11, 2009 10:14 PM

Great video!

Comment #38 - Posted by: Taylor at July 11, 2009 10:18 PM

21 - XPI,

Couldn't agree more. In "Every Second Counts", there is a bit where someone asks Dave Castro what happens if someone dies. His response is quick and firm stating, that you just don't continue on. The girl in that video seems to be toeing the line.


The guy with the bladder is Commando Steve (from Sydney, Aus). I'm sure he's spent enough time in the heat and sun to know when he wants water.


Also, the CF Games are jizztastic!

Comment #39 - Posted by: Matt_in_Oz at July 11, 2009 10:23 PM

#21 xpi,

I didn't get the impression that the medical people were urging her on at all. It looked like they were there to help her away if they needed to. And that when they saw her stand up the last time, they were clapping at her effort, not urging her on.

Comment #40 - Posted by: MB at July 11, 2009 11:01 PM

Here's to everyone who complains about running when it comes up on the site. To the people who think they can row, bike, or swim or do something else to get out of the WOD's with runs incorporated.

As the saying goes, "You don't have to like it, you just have to do it!"

Coach and Lauren may not be all knowing but they know what they are doing when they program and what Crossfit is at its core. Do not doubt the knowledge and understanding of those who truly know what they are trying to provide within their area of expertise. Especially when they know what they are trying to produce and the end result they are attempting to achieve.

Comment #41 - Posted by: Josh at July 11, 2009 11:17 PM

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

090313: 16'35"
090514: 11'07"
090712: 10'07"

Next time I'll go for 5 rounds.

F/33/62kg

Comment #42 - Posted by: lelak at July 11, 2009 11:29 PM

Sunday musings (from the Games)...

1) My face hurts from smiling so much. This is a special place and the folks here are special people.

2) Twitter. Props to ALL of the people tweeting from the Games. There are a couple of folks with an IPhone and some real talent on the hill, and the HQ guys have really stepped it up over the last 24 hours (you just can't believe all the stuff those guys have to do in addition to tweeting). How cool is it that there is so much real time info this year?

3) Goodwill. When asked for his assessment of the day around 1700 Tony Budding said simply: "They're wrecked." And yet, the worse if has become for the athletes physically the better they have shown themselves as people. One woman slips and falls on the downhill of the run taking out another athlete, all the while apologizing again and again. The athlete who got "run down"? She helped the first woman to get up and urged her on, urged her to get going faster. Many men rolled off the rowers, got to there knees and cheered on neighbors who were still rowing. Good stuff.

We are all a little part of a very good whole. Every time I meet or re-meet Crossfitters I am reminded of that. Today I met and re-met more very special people, mostly Crossfit women today but that was just random I think (thanks especially for chatting to Michelle Benedict, Laura DeMarco, and Sarah Dunsmore). I visited the PBPB and hooked up with Jakers, PB, Herm, Cookie, FitMom...you get the idea.

And that, Brothers and Sisters, is why I couldn't stop smiling all day long! Thanks.

4) Happy 18th birthday to the future of Crossfit, Connor Martin.

I'll see you next week...

Comment #43 - Posted by: bingo at July 11, 2009 11:33 PM

WOW is all I can say to that video!!

That finish is what movies are made of. What great inspiration and determination she showed on that finish. Never quit attitude all the way!

Comment #44 - Posted by: bro at July 11, 2009 11:45 PM

I give the girl credit for pushing to the end, but lets be honest. She wasn't prepared. There is no reason to end up like that on such a short run. If that was a 50 miler then great job.

Comment #45 - Posted by: Rob at July 12, 2009 12:04 AM

Please, does ANYBODY know the name of the song in the video and who plays it?

Comment #46 - Posted by: justin at July 12, 2009 12:48 AM

#21

I'm with you. When a competitor looks like that, his or her coterie should provide medical assistance, not last-minute encouragement. And the Games organizers ought to know better as well; there are already enough stories of triathletes and marathoners collapsing and dying within yards of the finish line.

Comment #47 - Posted by: phil at July 12, 2009 12:58 AM

Has anyone here done the workout for today? (30 Glute ham situps/25 back extensions for 5 rounds)

I finished in just under 13 minutes. At first, I thought this was easy. But when I went to the store for groceries, I felt my back and abs feeling quite tense. My whole midsection will be feeling sore tomorrow.

Mike Brown

Comment #48 - Posted by: Mike Brown at July 12, 2009 1:04 AM

#36, and all the others who can't seem to find the rankings on the games site (myself included): I came across this link on twitter (http://www.quicksnapper.com/wvl/image/crossfit-games-2009-men-after-saturday-events) I wish I could credit someone for it, but the only name attached to the graph is WVL. So, thanks to WVL for this info!

I am pretty blown away by the athletes in the top 16. I had my money on Everette from the very beginning...I am glad to see OPT is back up there though. I am sure the WOD on Sunday will prove to be one of the most intense ever executed. I can't wait for the video.

Comment #49 - Posted by: Sam Brayer - Panther CrossFit at July 12, 2009 1:05 AM

41/m/176cm/73kg

on swiss ball, feet fixed under couch loaded with kettlebells

12:34 PR (last time 13:14)

Splits: 2:15, 2:42, 2:33, 2:35, 2:28

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.

Having that said I think my ROM today was as good as it gets on my swiss ball setup. All GHD sit-ups unbroken.

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

Comment #50 - Posted by: Memuc at July 12, 2009 1:12 AM

Sam - you mean WOD*s* - there are three of them tomorrow!

And the person's name who made those graphs is Wayne - that's all I know, but he posted them in the games site comments. They are really great graphs.

Comment #51 - Posted by: RoyG at July 12, 2009 2:04 AM

m/27/210/72

19:20

Comment #52 - Posted by: nick smith at July 12, 2009 2:23 AM

Respect Valerie! that showed real guts and determination.

Well done to Miko Salo so far the most consistent male athlete, i hope he goes onto win on sunday.

Comment #53 - Posted by: Gerard McAuliffe at July 12, 2009 2:33 AM

i think i'm just gonna go explore in the mountains for tomorrow. I've been couped up in my place doing these wods for way too long. I'm takin it outside.

Comment #54 - Posted by: thelax at July 12, 2009 2:35 AM

how long did the people have to run in the video? and what was the first place time?

Comment #55 - Posted by: crocop at July 12, 2009 2:44 AM

Hey FRAT big hugs guys you are having lots of fun that's awesome...Nelson we are proud of you big man...FRAT Nelson hace fun tomorrow...we wish we were there Carlox and me

Comment #56 - Posted by: s'more at July 12, 2009 3:01 AM

hope the PBPB went well today.

Steve Willis to triumph tomorrow.

Go hard bro

Comment #57 - Posted by: Rookie - Crossfit Gold Coast at July 12, 2009 3:08 AM

14:50 with Swissball.

Comment #58 - Posted by: Bcrime at July 12, 2009 3:29 AM

9:05

Comment #59 - Posted by: kg at July 12, 2009 3:32 AM

#46 Justin- The Compromise- Face to Face

Comment #60 - Posted by: Christin at July 12, 2009 3:37 AM

it was one of thos moment when your willing them to continue and you feel for them so much but you just can't help but giggle like a girl at the the fact she actually did forwards rolls over the line. i hope she is ok that is i'm one of her life moments

Comment #61 - Posted by: joe stephens at July 12, 2009 3:38 AM

Cheers, Christin!

Commando Steve Willis is climbing, he is rising, HE WILL PREVAIL!

Come on, Aussie, come ON!

Comment #62 - Posted by: justin at July 12, 2009 4:10 AM

I used a pommel horse and a ladder thing for a GHD and it is almost identical, there was maybe even more ROM than the GHD. Needless to say I was smoked.

12:34

Comment #63 - Posted by: Nolan at July 12, 2009 4:10 AM

m/5'5"/170/42

16:24 Rx'd
last time 19:30 20GHD,15 xten

Comment #64 - Posted by: drbeau252 at July 12, 2009 5:23 AM

that girl at the end HOLY SH&*!!!! what heart!!!!
I LOVE IT

Comment #65 - Posted by: carlo MATTIA at July 12, 2009 5:34 AM

m/41/5'6"/145

14:36

Comment #66 - Posted by: duane at July 12, 2009 5:45 AM

16:01 home roman chair

Comment #67 - Posted by: sbennett at July 12, 2009 6:03 AM

As rx'd using a flat bench and smith machine for GHD situps.

19:11

Comment #68 - Posted by: Jon/M/27/5'9/160 at July 12, 2009 6:09 AM

15:28 as rx'd

Comment #69 - Posted by: mrjling at July 12, 2009 6:28 AM

9:21

Those guys are sick!

Comment #70 - Posted by: JayP at July 12, 2009 6:47 AM

bw 165

ghsu on stability ball

6:40

Comment #71 - Posted by: paulw at July 12, 2009 6:48 AM

Awesome effort to every competitor that showed up not knowing what WODs where coming and finishing no matter what. Is it safe or smart to keep going when your in the condition of Valerie? I don't know, but what I know is its the mind and the heart that makes the difference in everyday life. Whether you give up because you had a bad day or keep going for your family or friends. It having the True Grit or overcome challenges that builds characterful and true inner strength.
How many people had the time to show up 2 weeks ahead to condition their bodies to the temperature and climate for the games? Most of us have jobs and families that would keep us from taking out that much time. Optimally you would be conditioned to the terrain, temperature, elevation, and climate. I see everyone that participated as elite athletes. I see people that gave 110% in the first event knowing they had more to come. Next year I plan on being at the games to cheer everyone on, if not participating.

As Rx'd:
31Mar09 - 19:50
14May09 - 16:07
12Jul09 - 14:15

Thanks CrossFit!

Comment #72 - Posted by: tn308/36/5'10/175 at July 12, 2009 6:51 AM

Dont have a GHD machine,I do have a exercise ball,and a sit up bench.Any advise????

Thank you,

Comment #73 - Posted by: joey s at July 12, 2009 7:03 AM

9:59 as rx'd

* not a PR (8:55) but full ROM, from floor to toes on every rep of GHD sit ups.

* GHD sit ups- all but last round unbroken
* Back ext's- all unbroken

Comment #74 - Posted by: MarcusG 5'9" 165 at July 12, 2009 7:14 AM

M/41/5'11"/185

GHD sit-ups
GHD hip/back extensions

16:38

Comment #75 - Posted by: nutfam at July 12, 2009 7:31 AM

19:07 as rx'd (pr)

Comment #76 - Posted by: jeglit (m/37/6'4"/220) at July 12, 2009 7:47 AM

090331 14:17 Abmat
090514 14:41 Rx'd
090712 08:50 Rx'd (PR)
all unbroken except last GHD

Comment #77 - Posted by: Gabriel.Wright at July 12, 2009 7:55 AM

M/27/5'11"/175

as px'd 13:18

Comment #78 - Posted by: Nate at July 12, 2009 7:56 AM

comment#25 i saw that too. that was wierd. everyone looked like machines.

Comment #79 - Posted by: henry at July 12, 2009 7:58 AM

No GHD, subbed incline situps. Subbed 135# DL's instead of back extensions to work on my form a bit.

Five rounds for time of:
30 incline sit-ups
10 135# deadlifts

Comment #80 - Posted by: JrJordan at July 12, 2009 8:07 AM

M/22/5'7"/165, Today's WOD: 7:17, modified. I didn't have the equipment at this gym to do GHD Situps, so I did regular situps with a 10 pound plate.

By the way, for all those new to crossfit, I want to say that this program is amazing. I have experienced my best fitness gains and have felt the best in my life when following the Crossfit routine. It is amazing how much you can accomplish by pushing yourself in a short amount of time.

I've used Crossfit a lot over the past two years and have found nothing that compares. Anytime I try to go back to a Men's Health style workout, I get bored very fast and don't improve nearly to the level that I can with Crossfit. Also, the workouts with Crossfit taken half the time for twice the results. Crossfit helped me get ready for Navy Scuba Diver School in Panama City, Florida in the middle of the summer -- by doing so the dive program has been much easier to get through because of the fitness level that crossfit provides. I have been out of crossfit for the past few weeks because of the schedule i'm on, but I can stress enough how much I look forward to getting back into it!

Comment #81 - Posted by: Patrick at July 12, 2009 8:08 AM

modified

10 situps
10 back extensions
10 GHD situps
10 back extensions
10 GHD situps
10 back extensions
10 situps
10 back extensions

total situps = 20
total GHD situps = 20
total back ext = 40

8:24

Comment #82 - Posted by: mikednj m/28/5'11''/208 at July 12, 2009 8:14 AM

The 2009 Games has been a fantastic experience to compete in, connect with the CF community ( so glad to meet youPony, Bingo, Herm, Cookie, Playoff Beard), and get to know so many of the competitors!

Thanks to so many of you for your well wishes and good cheers!

56th place in the CF Games 2009~I'll take it!

Comment #83 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at July 12, 2009 8:41 AM

F/19/5'4/133

8:28 rx'd

M/20/6'/200

9:19 rx'd

Comment #84 - Posted by: Kaitlyn at July 12, 2009 8:45 AM

When will there be a chest workout??

Comment #85 - Posted by: Chris at July 12, 2009 8:47 AM

M/31/6'/192

13:59 rx'd

Comment #86 - Posted by: Brian at July 12, 2009 8:56 AM

M/43/6'0"/175
1st let me say what an amazing thing the Crossfit Games has been. Incredible is pretty much all I can say! So many people trying to access the crossfit games website that it was overloaded for a bit! Great Job everyone
Five rounds for time of:
30 ab-mat sit-ups
25 ab-mat Back extensions
No GHD available
11:13

Comment #87 - Posted by: Allan at July 12, 2009 8:59 AM

Matt (m/25/174) - 8:24

Shannon (f/26/155) - 9:52

Comment #88 - Posted by: Shannon H. at July 12, 2009 9:00 AM

M/23/185/5'10

17:46 as RX'd

Not even close to my PR, not sure what happened, my back started killing me at the third round when I was doing GH situps.

Warmed up with three rounds of wallball and 75# hang snatches, 10 and 5 reps respectively.

Comment #89 - Posted by: ryan u. at July 12, 2009 9:01 AM

32/m/160

as rx'd 11:20

first time done as rx'd

Comment #90 - Posted by: karim at July 12, 2009 9:16 AM

090331

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

090712

Sit-ups, legs akimbo - no GHD
20# Dumbbell Good Mornings for back extensions
24:07

Comment #91 - Posted by: EMelton at July 12, 2009 9:19 AM

As rx'd 18:11

Comment #92 - Posted by: Flosi at July 12, 2009 9:20 AM

Scaled to 4 rounds. 22:00. I intended to do 5 rounds, but by the end of the 4th my core muscles were so weak I could feel the shear on my spine.

Big improvement, since last time I scaled to regular situps and 45 lb good mornings.

Comment #93 - Posted by: Latham Fell M/28 at July 12, 2009 9:22 AM


subbed 45lb good mornings and used bench for glute ham situps.

7:10 pr doing this way

Comment #94 - Posted by: Kevin McClellan 47/M/195 at July 12, 2009 9:24 AM

5 Rounds

30 glute ham situps done on Swiss ball
25 Back extensions

Rd 1 - 1:41
Rd 2 - 1:49
Rd 3 - 1:45
Rd 4 - 1:52
Rd 5 - 1:40
Total = 8:49

M/35/5'7"/165

Comment #95 - Posted by: Rich P at July 12, 2009 9:33 AM

Back from the longest 12th week break of my Crossfit career.

stopwatch died twice during WOD (2nd round & after restarting 4th round) so no time but didn't feel as fast as usual. PR still 7:08

3 sets:
one arm braced dumbbell presses 20lbs
funky chickens 20lbs

Comment #96 - Posted by: jc at July 12, 2009 9:44 AM

135 lbs BS x 10
135 lbs power clean x 5
15 pushups
4 rounds

10 pull ups, all dead hangs of course
10 dips, full deepness
3 rounds

hammer curls
triceps
3 rounds

Comment #97 - Posted by: DNICE 34/M/175 at July 12, 2009 9:46 AM

WU .5 mi walk on treadmill
WOD
9:32

Comment #98 - Posted by: TJF at July 12, 2009 9:48 AM

10:07

Comment #99 - Posted by: Charbs 23/190/m at July 12, 2009 9:55 AM

our machine for GHds sux...man those things can hurt your ABs...gezz..

i did it in 21:35 ...gggrrrr

Comment #100 - Posted by: gunny at July 12, 2009 9:55 AM

misread WOD and did four rounds in 7:08. replaced GH situps with situps; legs locked in to back ext machine, back on swiss ball full range of motion throughout without breaks. back ext as rx'd. did some practice for muscle ups on my rings and some more core. good sunday workout.

Comment #101 - Posted by: Eric m/24/6'3"/212 at July 12, 2009 9:56 AM


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

sub decline situps
8:22.1

Comment #102 - Posted by: Eburley at July 12, 2009 9:57 AM

M/28/211

17'06

Could have gone a little harder.

Comment #103 - Posted by: CT at July 12, 2009 10:03 AM

Modified
5 rounds
15 ghd situps
25 back-extensions
8:59

Comment #104 - Posted by: Nicholas Burgett at July 12, 2009 10:04 AM

13:04

Comment #105 - Posted by: Rory Mac at July 12, 2009 10:08 AM

11:40 (pr by 2:38)
situps below parallel across bench with feet on hooked b/w bars; 45lb good mornings for back ext;
cheated on a few sit ups by pulling on legs

Comment #106 - Posted by: rjg26 M/27/6'/172lb at July 12, 2009 10:13 AM

Comment #85 - Chris there will be a chest workout when you decide to do one. I do push ups as part of my warm up. Every minute on the minute for 20 minutes I do 5 pull-ups and 10 push-ups. (Sometimes I will alternate 10 push-ups and 10 squats.) This way I get 200 push-ups done on every day that I work out. Bench press rarely shows up. When it does it is usually max reps of body weight bench. If you want you bench max to go up, do some additional strength work on your own. You could also check out CrossFitfootball.com. Bench press comes up regularly in those workouts.

Comment #107 - Posted by: PatS at July 12, 2009 10:33 AM

Regarding the run from hell video:

I'm disturbed seeing someone totally out of control of their body being encouraged to finish a race by a "medical" person. I love Crossfit, but this is where the line is crossed from toughness to stupidity.

Comment #108 - Posted by: Jim Stilg at July 12, 2009 10:38 AM

7:10

Comment #109 - Posted by: Jacinto Rodríguez Piedra at July 12, 2009 10:48 AM

38M/5'10"/169#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; CFWU 1x10; 135# SPx3.

As Rx: 10:03.

C/D: PNF of hamstrings; static stretching of quads.

Off PR by 0:12. Hand-to-floor on GHSU. Little nausea started about 10 min or so post WOD.

Comment #110 - Posted by: rjf (Since 07-20-07. WOD no. 543) at July 12, 2009 10:58 AM

super sick vid!

If were in her pos I would have wanted to finish, Seeing the finish line, I would be so mad at myself for not finishing.
props to her!


Comment #111 - Posted by: Matt foos-a-do at July 12, 2009 11:01 AM

F 27/134: 13:45 on Stability ball
M 33/170: 19:42 on Stability ball.
Will be feeling this tomorrow!

Comment #112 - Posted by: Karales' at July 12, 2009 11:05 AM

16'30" - not sure how good form was. First time with GHD situps as RX'd

Comment #113 - Posted by: Stephen M/26/5'9"/139 at July 12, 2009 11:05 AM

31/m/195

13:25
ghd's only to parallel.

worked on pull-ups afterwards-- strict and butterfuly. missed yesterday's WOD.. instead went for a workout in the park with local crossfitters. good stuff!~

Comment #114 - Posted by: SAT at July 12, 2009 11:06 AM

Fit Mom,

Great job! You should be very proud of yourself.

Comment #115 - Posted by: John-in-Jersey 34/6'0/190 at July 12, 2009 11:08 AM

16'30" - not sure how good form was. First time with GHD situps as RX'd

Comment #116 - Posted by: Stephen M/26/5'9"/139 at July 12, 2009 11:14 AM

m/26/210/70"

did yesterdays pullup wod as r'xd
time: 18:08 (PR), last time was 21:35!
sets: 24 (PR), last time was 29

Comment #117 - Posted by: andrewdoc at July 12, 2009 11:16 AM

Been off for about a month or so due to lower back injury.

Warm-up: 15 min Bike, CFWU x 3, RR Pull-ups-4,2,2,2,2

WOD: 5 rounds for time:
1. 30 x Sit-ups
2. 25 x Back Extensions

10:33

M/39/6'1"/250

Comment #118 - Posted by: Dean at July 12, 2009 11:19 AM

11:33

Comment #119 - Posted by: gs at July 12, 2009 11:22 AM

23yo/M/ 67"/150#

As rx'd - 14:43

Comment #120 - Posted by: Mike at July 12, 2009 11:31 AM

Are CrossFit and the 'run from hell' treading the fine line between hard ass and dumb ass? I think so.

What kind of useless 'medical personnel' will stand around and cheer for an individual who is clearly suffering from 'severe heat exhaustion'. Are they aware how close 'severe heat exhaustion' is to 'normal heat stroke'. It's pretty close. Heat stroke can cripple or kill you. It's all well and good to have medical 'professionals' on hand but if they are not going to step in and handle something like this what good are they?

Maybe something CrossFit needs to embrace for its next games is proper athlete preperation as well. In the military we hear everyday, about one hundred times a day: drink water, hydrate or die, if you're thirsty you're already dehydrated and so on. We hear it all day everyday. So, why isn't CrossFit (run by possibly smarter people) doing something to the same effect?

Comment #121 - Posted by: Greg Harris at July 12, 2009 11:34 AM

AS RX'd on a swiss ball using a chair with my girlfriend sitting in it to anchor me. Kept slipping out of the chair and having to adjust cuz she weighs about 60lbs less than me.

Five rounds for time of:
30 Glute-ham sit-ups (I'd say I got about 20% of these as good GH sit-ups and the other 80% were just long ROM anchored sit-ups on a ball - still working up to being able to do 150 GH sit-ups in a WOD)
25 Back extensions

16:09

Last time: 14:59

I'm guessing this was a combo of slipping out of the anchor point and doing a higher percentage of GH sit-ups with better form.

Comment #122 - Posted by: Jeff F M/37/5'10"/177 at July 12, 2009 11:35 AM

at home 30 theraball GHSU and 25 theraball back extensions

16:20

Comment #123 - Posted by: Bells M/6'1"/205 at July 12, 2009 11:55 AM

I want to become a CrossFit certified trainer sometime in the very near future, but I don't have the means to open my own gym and affiliate right now. I was wondering if anyone who is certified, but does not work at or own an affiliate could share there experiences, like where they train people and stuff like that. I was under the assumption you had to be affiliated to train CrossFit, but I just read the article about the RRG and it sounds like that's not the case.

Comment #124 - Posted by: TJ at July 12, 2009 11:56 AM

M/25/140/5'11"

As rx'd 9:37

Comment #125 - Posted by: Jon at July 12, 2009 12:02 PM

34/M/6'00/184

14:11 (almost 2 minutes slower than pr)

Gigantic Indian feast that looked somewhat like this last night: 8p, 25c, 5f

Comment #126 - Posted by: Dan D. at July 12, 2009 12:11 PM

as RX'd

13:51

Comment #127 - Posted by: Kenny- 37m/5'10/198 at July 12, 2009 12:12 PM

F/16/5'8"/135
17:58

F/50/5'6"/135
11:53

M/50/5'11"/172
11:19

all three as Rx'ed.

Comment #128 - Posted by: Kevin C. at July 12, 2009 12:20 PM

14:41 as rx'd
(PR is 14:30)

Comment #129 - Posted by: Tyler scott at July 12, 2009 12:22 PM

15:56

About 1.5 minute slower than pr, but ROM is greater for GHD.

Comment #130 - Posted by: Ronnieboy at July 12, 2009 12:29 PM

subbed swiss ball situps w/ feet pinned and 45# good mornings

9:20

Comment #131 - Posted by: Matt at July 12, 2009 12:31 PM

11:47 with swiss ball rig lol

it was a waste of time switching

Comment #132 - Posted by: Kevin(pearland) at July 12, 2009 12:52 PM

Note to self...do not do 3 sets of 125lb x 25 seated ab crunch machine before knowing what the WOD is going to be the next day. Scaled to 3 rounds after not being able to continue due to stomach muscles cramping. Used bench and feet hooked between 2 bars on smith machine. Approx. time was 15 min for 3 rounds.

Comment #133 - Posted by: Mike Lawrence at July 12, 2009 12:54 PM

15:38

Comment #134 - Posted by: DT Caywood M/49/6'/190 at July 12, 2009 12:56 PM

~18 min.

Not sure why my time is so much slower than everyone else's. I didn't take any breaks. I guess I just need to push it a bit more.

Comment #135 - Posted by: CMG 5'10'' 195 at July 12, 2009 12:57 PM

25/m/5'11"/177
Event 6- 165(so close to 170)
Event 7- 5rds + 2HSPU

To those complaining about the girl in the video, I am sure that everyone at CFHQ told people to hydrate, but you can't force someone to hydrate. Awesome effort!!

Comment #136 - Posted by: justaman - liberty sc at July 12, 2009 1:05 PM

5 rounds of:

Sit-up (floor) x 20 Reps
Back Extension x 15 Reps

Time: 12:54
Comments: Abs still sore from the last time I did GHD situps so I had to modify

Comment #137 - Posted by: bryar25/70"/200 at July 12, 2009 1:09 PM

m/35/154

Changed the WOD up a little.
3rds for time
50 back ext.
3 rope climbs
25 wallball
14:04

Comment #138 - Posted by: Shane Cross at July 12, 2009 1:20 PM

WOD
as rx'd, 8.11.
seem tae be gettin slower every time wi this wod ? i suppose the snatch halting d/l's and high pulls ,done before didnae really help .plus i had a couple of numpties keep walkin by, right next tae me as i was goin up and down fae the floor wi my arms extended !

Comment #139 - Posted by: Pedro Barrera,Scotland at July 12, 2009 1:25 PM

12:37

used a 45 degree extension bench with the hip pad dropped below the glutes for my GHD sit ups.

Comment #140 - Posted by: brandon bloom at July 12, 2009 1:38 PM

WOD - 12:46

Comment #141 - Posted by: Rebar [50y/m/10st12/70"] at July 12, 2009 1:39 PM

2Mile run

30/30--reg sit ups and super mans

Comment #142 - Posted by: budd at July 12, 2009 1:39 PM

CFWUx3

WOD: 19:21

could barely drive home without the back spasin out.

Comment #143 - Posted by: PunchyUSMC (m/33/5'7"/175) at July 12, 2009 1:48 PM

10:48
1 second behind PR
choked in the second round.

Comment #144 - Posted by: magnus 23/5'8"/155 at July 12, 2009 1:49 PM

m/41/158

10:39

Previous 13:59

Comment #145 - Posted by: Brian at July 12, 2009 1:59 PM

23/M/162

CFWUx3

Subbed anchored, regular situps

8 minutes and change. PR by about 3 minutes. I did a lot of swinging on the BE's. Don't know if that's legal.

Comment #146 - Posted by: Jeff A at July 12, 2009 2:08 PM

12:50

Comment #147 - Posted by: Hari at July 12, 2009 2:09 PM

workouts for the crossfit games this year, huge dissapointment.. very shocked, thought they would of put together a much better event

Comment #148 - Posted by: matt at July 12, 2009 2:15 PM

Kathy Great work in that video, looks like you and the medical staff have been busy......

Comment #149 - Posted by: wayne at July 12, 2009 2:22 PM

11:46
sub: un-anchored abmat sit-up, 35-lb. kb swing

Comment #150 - Posted by: logan at July 12, 2009 2:24 PM

12:27

subbing good mornings for back extensions

Comment #151 - Posted by: Tim Broder at July 12, 2009 2:27 PM

hey all, i been at cffb recently. I see s'more there, he tears it up. I have a question: If i can BS x 5 225# and FS x 5 165# and strict press x 5 95#, what should i be able to OHS x 5? I haven't done much of them and only got to 95#. Seems kind of low, but i have no idea really. My shoulder flex sucks too i think. I started crossfit about 2 months ago. Thanks very much for opinions. m/38/5'10/160

Comment #152 - Posted by: tonf at July 12, 2009 2:29 PM

22/m/6'0/177lbs

30 back extensions
30 GHD sit-ups

8:59

Comment #153 - Posted by: Clay_ZeRo_ at July 12, 2009 2:33 PM

as rx'd:

8:56 PR

lost 10secs unlocking door to let my buddy in...DAMMIT!

Comment #154 - Posted by: Brian "rhabdo" Soriano at July 12, 2009 2:41 PM

No GHD, subbed incline situps.

5 rounds
15 incline sit ups
15 back extensions

13:55

29/F/5'3"/150 lbs

Comment #155 - Posted by: Mumps at July 12, 2009 2:43 PM

14:08

Comment #156 - Posted by: rdh at July 12, 2009 2:44 PM

9:37

Comment #157 - Posted by: Rosser at July 12, 2009 2:46 PM

9:56 pr. beat old by nearly 4 minutes.

subbed sit-ups for ghd sit-ups
subbed good mornings for back extensions

19/m/163/5'11"

Comment #158 - Posted by: Logan S at July 12, 2009 2:46 PM

26YOM 210lb 6'2
16:04 rx'd

wow good job for all those who did 4rd with unbroken GHD's!

Comment #159 - Posted by: CFR-FZ at July 12, 2009 2:52 PM

cfwu
sub's regular sit ups and be's on yoga ball 12:01

Comment #160 - Posted by: sam p at July 12, 2009 3:08 PM

I decided to give the fifth Games workout a try.

3 rounds of:

30 x 20 lb wall balls @ 10 ft
30 x squat snatch @ 75 lbs

As RXd.

42:06

Brutal. Absolutely brutal. Didn't know whether I was going to make it. I'm used to taking around twice as long as the fire breathers, but not almost four times as long! Gives me a whole new appreciation for Khalipa et al.

Comment #161 - Posted by: MB at July 12, 2009 3:10 PM

16:32

Off a bed side with legs anchored via human.

Comment #162 - Posted by: ccat M/25/5'10"/160 at July 12, 2009 3:11 PM

8:29 PR

Comment #163 - Posted by: Hale at July 12, 2009 3:12 PM

5 rounds of:
30 ABMAT situps
25 good mornings with 45# bar

7:42

previous was 10+

need a GHD chair

Comment #164 - Posted by: Benny1 M/40/74"/220 at July 12, 2009 3:14 PM

9:49

abs still sore from the last time's GHDs

20/m/157/5'8

Comment #165 - Posted by: Clack_Attack at July 12, 2009 3:14 PM

Scaled to 3 rounds with wife sitting on legs holding 45lb plate while I was dangling off our second story unfinished garage:
8:49
M/44/5'11/200

Comment #166 - Posted by: Dan Leary at July 12, 2009 3:18 PM

Insane video, i just wonder what would have happened to that last girl if she didn't know how to do a front roll.

M/19/5'9/177
9:01

Comment #167 - Posted by: Omar Rutti at July 12, 2009 3:37 PM

sub'd leg raises for GHD situps
Crossfit Gym closed on Sundays
10 minutes

Comment #168 - Posted by: Peter_P at July 12, 2009 3:40 PM

11:04

Used a 12# ball held face high and a decline bench/back extension machine (no GHD).

Comment #169 - Posted by: Drew D M/23/6'/175# at July 12, 2009 3:44 PM

M/20/5'9/180

As Rx'd
12:22

Comment #170 - Posted by: Jake N at July 12, 2009 3:48 PM

D
@ 37's
14:30 (PR)

Comment #171 - Posted by: waderpro at July 12, 2009 3:56 PM

22:09 as rx'd

Comment #172 - Posted by: Thomas Baklayan at July 12, 2009 3:58 PM

As rx'd and a pr by 18 seconds!
11:47

Comment #173 - Posted by: SueAnne/49/5'6"/134 at July 12, 2009 3:59 PM

m/42/162/6'

8:34 (;ast time: 9:30)

Comment #174 - Posted by: P&M at July 12, 2009 4:05 PM

m/35/175

9:41

sub'd swiss ball and good mornings.

First time on the swiss ball and thought that they felt easier than the abmat because of the bounce...

Comment #175 - Posted by: mc at July 12, 2009 4:06 PM

21/M/6'/165
Did a Running Fran today...

21 Thrusters 95#
21 Pullups
400m Run
15 Thrusters 95#
15 Pullups
400m Run
9 Thrusters 95#
9 Pullups
400m Run
TIME: 11:04

Comment #176 - Posted by: Anders at July 12, 2009 4:13 PM

12:21

Scaled: 4 Rounds
25 GHD Sit Ups
20 Back Extension

Used lat pull down for GHD sit ups.

Comment #177 - Posted by: Valery F/25/5'3"/115 at July 12, 2009 4:13 PM

Nate: 12:04 Unable to fully extend on the sit-ups because of back problems.
Laura 12:13 3rnds

Comment #178 - Posted by: Nate and Laura at July 12, 2009 4:15 PM

m/32/6-1/185
16:04 as rx'd
Splits of 2:30/5:04/8:33/12:00/16:04

Comment #179 - Posted by: Chris R at July 12, 2009 4:24 PM

As rx'd: 18 minutes and change.

Comment #180 - Posted by: juro at July 12, 2009 4:26 PM

13:37

Screwed up first 3 rounds by only doing 25 GHDs. Made them up on last round (ouch).

Comment #181 - Posted by: Eric in SD at July 12, 2009 4:29 PM

M/63/193
Subbed 3.5 hours mountian hiking @ 1:3 slope. Legs are SMOKED!

Comment #182 - Posted by: peejay2 at July 12, 2009 4:36 PM

M/29/6'4"/200

Scaled to 3 rounds--felt a low back injury coming on.

10:40

Comment #183 - Posted by: Brian Panther_CrossFit at July 12, 2009 4:36 PM

8:14---on a 'roman' chair that's at a 45 degree angle, not one parallel, so much easier on both exercises.

Comment #184 - Posted by: mtvet/44/6'/218# at July 12, 2009 4:41 PM

20:17 as Rx'd

Comment #185 - Posted by: M/32/5'10"/165 at July 12, 2009 4:45 PM

subbed incline situps for GHD since we don't have the setup at my college gym

5 rounds for time
25 incline situps
20 back extensions

13:02

My legs were blown after this. Abs and back seemed fine for the most part (I am sure tomorrow will be another story). Tried to do snatches but had nothing in the legs. Is this off the norm? Was I doing something wrong?

Comment #186 - Posted by: dan m at July 12, 2009 4:46 PM

was a wimp today and scaled slightly, didn't need to, still a great workout

11:30

1st 2: 25 GHSU, 20 BE
3 and 4: 20 GHSU, 20 BE
5: As RX'ed

Comment #187 - Posted by: TZ at July 12, 2009 4:53 PM

5 rounds for time:
30-unanchored Ab Mat sit ups
25-1.5 pood Kettlebell swings
20:07

Comment #188 - Posted by: Pete In Sun City at July 12, 2009 4:57 PM

F/27/114

15:34

Comment #189 - Posted by: shell at July 12, 2009 5:05 PM

m/37/195/6'

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

5:32

almost two minutes faster than 090514
will increase reps next time

Comment #190 - Posted by: jsr at July 12, 2009 5:22 PM

20:47

padded a sawhorse and hooked feet under heavy workbench. First time doing ghsu's, rom not complete.

Comment #191 - Posted by: eric at July 12, 2009 5:30 PM

Puppies
3:50

Comment #192 - Posted by: weird guy in the corner at July 12, 2009 5:30 PM

14:58

Did 40 situps and 35 swiss ball leg ups. Don't have a GHD.

Comment #193 - Posted by: Bryan Miller_P-town, OR at July 12, 2009 5:31 PM

14:12 as RX'd

Comment #194 - Posted by: Sean S. at July 12, 2009 5:31 PM

m/48/180

Incorporated some skills work into my warm up:
Selective Stretching, 2 rounds
BurgenerWU, 10 reps, 2 rounds
Double Unders, 25 reps, 2 rounds
Handstand Push Ups, Kipping, 5 reps, 4 rounds

I've been putting together 25 double unders pretty consistently for the past couple weeks. Still working on my handstand push ups, however - I have a tendency to come off the wall when I fatigue.

I've been emphasizing chest-to-bar pull ups lately, so I did the following pull up workout:

Pull Ups, Kipping, Chest-to-Bar, Weight Vest, 20 lb, 50 reps (15/7/5/5/4/4/4/4/2), 6:19
Pull Ups, Kipping, Chest-to-Bar, 25 reps (5/5/5/5/5), 2:45
Pull Ups, Kipping, 25 reps (5/5/5/4/4/2), 2:45
Total 11:50

Immediately after completing my pull up workout I did the wod:

Five rounds for time of:
GHD Sit Ups, 30 reps, 0:53/1:00/1:37/2:02/1:59
Back Extensions, 25 reps, 0:40/0:40/0:41/0:40/0:30
Total 10:42 (PR)

Previous PR of 10:47 on 090331.

Felt pretty good. Had to be careful not to hyperextend my lower back too much on the sit ups - this seems to irritate the problem I have been experiencing with my L5-S1 disk. First two rounds of GHD sit ups were unbroken; remaining rounds were typically broken 10-5-5-5-5. All rounds of back extensions were unbroken.

Mama and the kids took the day off.

Comment #195 - Posted by: Spanky at July 12, 2009 5:35 PM

m/29/5'11"/170

front squats 97.5k*2 (wanted 3)

rx 11:06, a nice pr

I have loved keeping up with the games, wish I were there. def. next year.

Comment #196 - Posted by: Ian Mosher CFATL (aka Skittles) at July 12, 2009 5:47 PM

No back ext machine avail. Modified on bench so did not get full ROM. 5 RDs, 13:00 flat. CF Birthdate 090629

Comment #197 - Posted by: Greg Burke at July 12, 2009 5:54 PM

Rigged up a new way to do this since I lack GHD chair, feels like I got almost full ROM, front and back side, knees to shoulders feel smoked. Getting outta bed tomorrow should be fun.

5rds as Rx'd (with my 'contraption') 20:18

FRAT warning.

As for the video, I feel for her wanting to complete the race, I know she'd hate herself for being so close etc etc. But pushing to that limit is simply dangerous, dangerous as in potentially lethal. Is dieing worth it?

I suppose I have a unique perspective on the point, firstly I've been an EMT for the last 8 years and have treated every form of heat injury available countless times, secondly I have been in that condition. I was stupid enough to push myself to finish a 5.something mile run in 100 deg 98% humidity. I crossed the line, was carried away and it took two days before I could keep some water down and almost a week before I could leave my bed. I would stand up, and collapse. Was it worth it? I'm a proud individual, but F no.

I've been an infantry Marine for the last 5 years and we train to the limit week in and out to prepare for COMBAT. And I can assure you we don't even push to that extreme. Some things just boil down to stubbornness, which in some cases can get you killed.

Just my long winded .02 Sorry.

Comment #198 - Posted by: Marv at July 12, 2009 5:55 PM

cfwu
WOD sub situps for GHD

8:45

Comment #199 - Posted by: hiflyer51 at July 12, 2009 5:56 PM

11:08

Five rounds for time of:
30 Unanchored sit-ups
25 Good Mornings, 45 pounds

Comment #200 - Posted by: Alfie at July 12, 2009 6:09 PM

5 rounds:
30 ghd situps
25 hip extensions

10:32 07/12/2009
11:31 05/14/2009
11:12 03/31/2009
14:14 01/26/2009

Comment #201 - Posted by: johnathon in seattle 27/5'8/156 at July 12, 2009 6:12 PM

#152 tonf:

I'm clearly built differently from you (6'4", 200#) but our lifts are pretty similar (225# is just off my 1RM, FS is close, I can SP a bit more). OHS is a very hard lift for me, and mostly because it's so much more technically challenging. Even moreso for me since I work out alone in my basement with no spots and no bumpers. So I'm not far off in maxing out pretty low. I'm also relatively new (CF for about 8 months now).

If I've read comments right, OHS weight comes less from pure force than from mastering of the movement. I'll go with you if you want, and we can make our own OHS FRAT about it, but my suggestion (note to self...) is practicing; say, 5x5 OHS at least once a week, starting at 95#.

Chas

Comment #202 - Posted by: Chas at July 12, 2009 6:23 PM

Chas #203 and TonF #152

6'4"/218

I front squat 265 and back squat about the same. I sucked at OHS (and still do to an extent) but I can now OHS 135+ (up from barely being able to do 45#). OHS is a core part of my warmup, I do 10x 45# x3 as part of my CFWU and throw in an OHS workout once a week. As with anything in CF, find a weakness and own it. Make it yours, do it everyday as part of warmup, push it a little more each week. Good luck.

Comment #203 - Posted by: dan m at July 12, 2009 6:34 PM

This was miserable, but I finished it this time.

I finished round 3 in 10:30-ish. My final time was 20:41. GHD sit-ups are more soul crushing than 800m runs.

Sit-ups were on a lat pull down machine and the back extensions were done on a plyo box using a loaded smith machine bar to anchor my feet. Needed the two set ups because I did the workout with Stanley.

Comment #204 - Posted by: PatS at July 12, 2009 6:39 PM

25/m/5'11"/177
Crossfit Games WODs totals
Event 1- 37:08(different terrain from ranch)
Event 2- 395
Event 3- 52.19s (backpacks with 35lb weight in each)
Event 4- 3:30 (sub SDHP)
Event 5- 23:24
Event 6- 165 (almost got 170)
Event 7- 5rds + 2HSPU
Event 8- 39:12 (body was fried)
Finished all 8. Loved it! Huge respect for games competitors.

Comment #205 - Posted by: justaman - liberty sc at July 12, 2009 6:45 PM

M/24/160#/5'7"

As Rx'd

Time: 13:04 (PR by 0:23)

Comment #206 - Posted by: Ransom at July 12, 2009 6:55 PM

time was 19:39.66
Sit-ups were on a lat pull down machine and the back extensions were done on a plyo box using a loaded smith machine bar to anchor my feet.
-really tough on the lower back

Comment #207 - Posted by: nganga at July 12, 2009 6:56 PM

As Rx'd on GHD machine:

GHD situps were full extension back to touch floor and up to foot each time--

14:40

Comment #208 - Posted by: jill 31/122/5'4 at July 12, 2009 7:00 PM

House of Speed (Army Sponsored) great workout.

Comment #209 - Posted by: BigD at July 12, 2009 7:03 PM

Thanks chas and dan m. I guess 95# for me is on either side of your ratio depending if i use your FS or BS. Sounds odd that your BS is about the same as your FS. My FS is only about 3/4 of BS. Good idea to carve out time often for this. It's a total hardass lift and it doesn't seem to come up very often.

Comment #210 - Posted by: tonf at July 12, 2009 7:06 PM

11:14 all 5 rounds, as RXd.

Comment #211 - Posted by: Nicky B., Crossfit Affliction, 5'7", 170 at July 12, 2009 7:08 PM

#206 justaman:

Nice work bro!

Comment #212 - Posted by: Playoff Beard at July 12, 2009 7:09 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

As rx’d: 21:37
Foam roll after
Compared to 090514: 22:39

Comment #213 - Posted by: Sesoku at July 12, 2009 7:10 PM

7:02 PR

my usual anchored ab-mat situps, and GHD BE's.

Just got home from the Games, all hot, sweaty and tired, and really didn't feel like working out, but after the stunning display of athleticism I witnessed today, I simply couldn't wuss out. It was so wonderful finally meeting Darrell White (Bingo) and Paul Eich (Apolloswabbie) and his beautiful wife, and Karen (Spiderchick). It was also a great pleasure seeing Lynne Pitts and Coach again. All gratitude and love to my dear friend Thomas Crubagh.

Comment #214 - Posted by: mas 52/M/150 at July 12, 2009 7:14 PM

13:25 slower then last time

Comment #215 - Posted by: Ian Wheelis at July 12, 2009 7:14 PM

Subbed games wods

Snatch-155
4hspu8dbswings(70lb)12ghdsit-ups-7rounds
chipper-27:16buuuut i couldn't so MUs so I attempted them for 12 mins and then continued through the wod
Good Times!

Comment #216 - Posted by: Jonblaze at July 12, 2009 7:22 PM

11:41

Weak post.

Comment #217 - Posted by: JRad M/26/5'7"/156lbs at July 12, 2009 7:35 PM

subbed 5 rounds of 30 sit ups and 25 65lb goodmornings

eric

13.23

greg

16.03

Comment #218 - Posted by: Eric Egan ~ M/34/172lbs/5`8 at July 12, 2009 7:42 PM

58/M/200 - subbed; abmat situps, SLDLs @ 55lbs - 10:54

48/F/125 - subbed; situps, SLDLs @ 35lbs

Comment #219 - Posted by: Dave and Belinda at July 12, 2009 8:47 PM

48/F/125 the subs above at a time of 9:36

Comment #220 - Posted by: Dave and Belinda at July 12, 2009 8:49 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 #221 - Posted by: Travis K. at July 12, 2009 9:25 PM

Sub GHD situps for decline situps
10:47

Comment #222 - Posted by: Gonzo at July 12, 2009 9:28 PM

From Taji, Iraq

As Rx'd 9:28

Doc K

m/32/185/65"

Comment #223 - Posted by: Doc K at July 12, 2009 9:41 PM

13:10 as rx'd - First two rounds unbroken, mostly sets of ten afterward

Joined today by Juliana and Charly, who both did "Puppies": 3 rounds of 10 GHDs to parallel & 10 BEs

Juliana: 4:10
Charly: 4:14

Comment #224 - Posted by: John Elstad at July 12, 2009 9:48 PM

5 rounds:
30 incline bench sit ups
25 back ext on roman chair

12:30
PR by 35 seconds

Comment #225 - Posted by: Mike D. m/27/154/5'8" at July 12, 2009 9:59 PM

m/40/5'4"/142

15:00 (PR by 0:36)

Round end times as follows:
1) 01:56
2) 04:20
3) 07:32
4) 11:23
5) 15:00

Comment #226 - Posted by: FnTX at July 12, 2009 10:11 PM

13:53

Comment #227 - Posted by: jk-m/37/66"/165# at July 12, 2009 10:19 PM

18mins

Comment #228 - Posted by: ryan 32/6'/182 at July 12, 2009 10:27 PM

m/29/62kg/166cm

17:29 As Rx'd (first time using a GHD; I think I am going to be sore tomorrow)

Comment #229 - Posted by: Chris Saliba (Coastal CrossFit QLD) at July 12, 2009 11:06 PM

Done at home on the swiss ball with feet anchored.

11:48

Comment #230 - Posted by: Richard 31yom/6'4/97kg at July 13, 2009 2:17 AM

f/25/5'9

subbed anchored, straight leg sit-ups for GHD sit-ups, and supermans for back extensions

10:16

Comment #231 - Posted by: heazza at July 13, 2009 4:01 AM

m/31/160

did after CFSB intro cycle (DL 3x5)

subbed russian situps and supermans.

7:09

last time 7:45

Comment #232 - Posted by: rowcoach at July 13, 2009 4:07 AM


As Rx'd

17:28

Comment #233 - Posted by: Kenno at July 13, 2009 4:11 AM

If this was scored like a strongman competition Khalipa won. What a crappy scoring method.

Comment #234 - Posted by: G at July 13, 2009 4:31 AM

14:49

Comment #235 - Posted by: JoeCam 34/M/185 at July 13, 2009 4:46 AM

9:40

Comment #236 - Posted by: mnf at July 13, 2009 5:08 AM

15:36

I need to work on my GHD form and technique because that hurt big time.

Comment #237 - Posted by: shomberg at July 13, 2009 5:17 AM

Ran a 15k race.

73:55

m/20/190

Comment #238 - Posted by: mackbrown21 at July 13, 2009 5:22 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.

7:48 (33 secs slower)

Comment #239 - Posted by: elliott at July 13, 2009 5:58 AM

As Rx'd no WU.

9:26

I guess I won't understand CrossFit. Yesterday was impossible for me and today... easy.

Comment #240 - Posted by: Archer6479 at July 13, 2009 5:58 AM

5:11
10
10
4 SETS

Comment #241 - Posted by: Deano at July 13, 2009 6:38 AM

Decline sit-ups, standing back extensions (5 kg)

15:43

Comment #242 - Posted by: Mad Hatter at July 13, 2009 6:44 AM

12:10

as rx'd

Comment #243 - Posted by: the polish rifle 25m/5'8/160 at July 13, 2009 6:54 AM

31/m/5'10"/210

Did situps with feet anchored on a decline bench.

10:37

Comment #244 - Posted by: D Craig at July 13, 2009 6:57 AM

35M193
~15 mins
sub'd 10 GHD, 20 regular situps

Comment #245 - Posted by: jmcneal at July 13, 2009 7:50 AM


Five rounds for time of:
30 sit-ups
25 supermans

8:26

Comment #246 - Posted by: Klorg 5'10 / 150 / 20 at July 13, 2009 7:52 AM

m/41/195/5'11"

1st day back from 2 weeks off..

WU
row 500
60 jack
15 pushup
15 squat

4 sets (instead of 5) for time..
30 roman chair situp
25 roman chair back extension

21:13

set times
1: 3:10
2: 9:00
3: 14:21
4: 21:13
Last time I did 5 sets of 20/15 in 15:53

Comment #247 - Posted by: slowweak at July 13, 2009 8:12 AM

m/40/6'0"/192

sub'd for 4.4 mi Kailua Beach run

Comment #248 - Posted by: Jeff H at July 13, 2009 8:14 AM

I don't know if anyone is still talking about the Valarie at the end of the run. But I workout at her gym and I was there to watch her determination. I can assure you that no one was pushing her beyond her limit. The guy next to her in the video is her husband and he told the medical staff that she was done, but right when he said that is when she stood up and walked to the finish. She is what CrossFit is all about, pushing yourself to the limit.

Comment #249 - Posted by: Chad at July 13, 2009 8:43 AM

5 rds
20 inverted situps (did first round GHSU)
15 back extensions

10 min

Comment #250 - Posted by: big_cannoe at July 13, 2009 10:00 AM

i dont think it was their choice to let her go, she was gonna finish whethere they wanted her to or not. it looked like it was her who was pulling away. not them pushing her.

Comment #251 - Posted by: joanne at July 13, 2009 10:26 AM

As rx'd: 7:29

Comment #252 - Posted by: Matty in E.WA. at July 13, 2009 10:58 AM

as rx'd

8:47

Comment #253 - Posted by: tyler 29/m/200 at July 13, 2009 11:01 AM

7:11.

Comment #254 - Posted by: Mike Honcho M/30/5'10"/175 at July 13, 2009 11:09 AM

subbed
four rounds of
400 meters on rower
20 KB swings (16 KG)
Run 1 mile

35 Minutes

Comment #255 - Posted by: jdunderdale at July 13, 2009 12:01 PM

30/m/5'11"/200

As Rx'd

9:44

Comment #256 - Posted by: cheflin at July 13, 2009 12:10 PM

m/26/172/5'9"

5 rounds of:
30 situps
25 back extensions

12:24

Comment #257 - Posted by: jdoup at July 13, 2009 12:10 PM

M/22/180lbs 6'3

10:57 makeshift gh bench and had to stop once when someone jump on the back extension..

Comment #258 - Posted by: Adam at July 13, 2009 12:11 PM

wod scaled
20X GHD situps
20X Back Extensions
time: 11:25

Comment #259 - Posted by: andrewdoc at July 13, 2009 12:57 PM

Don't have GHD machine
Decline sit ups/ ext. Rx'd
12:43

Comment #260 - Posted by: DEREK: 24/5'8''/185lbs. at July 13, 2009 1:25 PM

m/178cm/89kg/33y
5x
10 knees to elbows
20 sit-ups
25 supermans
15:20

Comment #261 - Posted by: gepeto at July 13, 2009 1:36 PM

m/38/76/200

9:20

Last time 9:45

Comment #262 - Posted by: Chas at July 13, 2009 1:54 PM

as rx'd
12:15

Comment #263 - Posted by: Hughes M/32/230/69" at July 13, 2009 2:01 PM

subbed anchored decline SUs

15:44

Comment #264 - Posted by: Rob m/21/5'6"/153lbs at July 13, 2009 2:02 PM

cleverly inverted the rep/exercise

4 rds, 12:22. stopped when i had to start "sharing" equipment.

Comment #265 - Posted by: christian at July 13, 2009 2:04 PM

m/39yo/200lbs/5-10

Scaled to 4 rounds of 15 GHD situps and 15 back extensions. 6:36

Question: Today my quads are sore. Does that mean I'm doing the GHD situps wrong? I've watched the video where the coach emphasizes what a powerful hip flexion you should be getting. I think this is what I'm feeling, but want to be sure I'm on the right track.

Comment #266 - Posted by: Josh at July 13, 2009 2:21 PM

P.S. I also did 5 sets of heavy deadlifts yesterday, so that could be causing the quad pain...

Comment #267 - Posted by: Josh at July 13, 2009 2:22 PM

14:04 - almost two minutes slower than my PR =(

Comment #268 - Posted by: Dryw m/30/5'9/170 at July 13, 2009 2:38 PM

CFWUx1 (got to the gym late)
15:08
w/ Matt, alternating on the bench.

Comment #269 - Posted by: Doug at July 13, 2009 3:00 PM

11:00

Comment #270 - Posted by: Jesse Emers 24/m/191 at July 13, 2009 3:04 PM

m/19/6'2"/165

using a declined bench press with a hamstring curl machine on the end, 9:17

Comment #271 - Posted by: ericthered at July 13, 2009 3:32 PM

M/34/74"/202#
Scaled, 4 rounds, 16:57
5x5 Press (135,145,155,165,175)

Comment #272 - Posted by: Josh at July 13, 2009 3:55 PM

angled setup w/ 24" box:
8:49
slower than last time, but bigger box.

then jump rope/bar twists 3x50/50
DLx5/Rowx3: 135-225-245-265

later,
b
m/32/5'8-1/2"/170

Comment #273 - Posted by: brian p at July 13, 2009 4:20 PM

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 #274 - Posted by: Bphantom at July 13, 2009 4:36 PM

14:40 - 1 min improvement

Comment #275 - Posted by: JoeP at July 13, 2009 5:20 PM

m/21/150/5'7

8:20

situps on incline bench. pr by :07. going to do it with real ghd next time.

S/f

Comment #276 - Posted by: dillon at July 13, 2009 5:20 PM

500m row
cfwu x 3 -situps, -back ext.
5 rnds.
30 sit ups- decline #3
25 back extensions
21:54

Comment #277 - Posted by: surffire at July 13, 2009 5:36 PM

38/m/5'11/163

Porch - 4 rounds of:
30 Glute-ham sit-ups
25 Back extensions
12'33

Comment #278 - Posted by: epicurious at July 13, 2009 5:44 PM

F/45/5'2"/130

AM
5 rounds of
30 Glute-ham sit-ups (to parallel)
25 Back extensions
12:49

PM
60 min cycle

Comment #279 - Posted by: Nicky at July 13, 2009 6:04 PM

15:01 lots of gym traffic

Comment #280 - Posted by: lucien at July 13, 2009 6:23 PM

subbed swiss ball no glute/ham


10:33 min

old pr was 12:50

Comment #281 - Posted by: Ryan at July 13, 2009 6:25 PM

M/24/185/5'11"

16:06 with a partner

Comment #282 - Posted by: Stephen at July 13, 2009 6:47 PM

M/63/193- Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

9:08

Comment #283 - Posted by: peejay2 at July 13, 2009 7:32 PM

8:39 (PR)
short break at GHD 20 on last 2 rounds

Comment #284 - Posted by: Thompson m/28/5'8"/135 at July 13, 2009 7:37 PM

9:21

gavin 8:48

Comment #285 - Posted by: eric zientek at July 13, 2009 8:31 PM

9:21 eric

8:48 gavin

Comment #286 - Posted by: eric zientek at July 13, 2009 8:32 PM

As Rx'd:

8:14

Comment #287 - Posted by: TSOB Dave B at July 13, 2009 8:41 PM

Rx 11:23 Yay!

Comment #288 - Posted by: carport crossfit F/32/132/5'2 at July 13, 2009 9:09 PM

m/25/5'8"/150

9:10 PR

Comment #289 - Posted by: Matt Laney at July 13, 2009 9:28 PM

great vid and great competitions.
thanks to all athletes for the entertainment and inspiration.

wod outdoors on the pier.

time: 13'17

Comment #290 - Posted by: ccfeldt at July 13, 2009 11:31 PM

m/20/167/5'9"

subbed unanchored sit-ups and 45# good mornings

10:56

Comment #291 - Posted by: JohnFahn at July 14, 2009 1:24 AM

10:35
regular sit ups

Comment #292 - Posted by: TomO/42/M/200 at July 14, 2009 2:48 AM

Used an improvised setup for the workout. Using the Smith machine and a bench.

As Rx'd 16:25

Comment #293 - Posted by: Benny A at July 14, 2009 3:09 AM

M/40/6'/179

10 GHD Sit-Ups
25 Back extensions

18 min

Comment #294 - Posted by: lclark at July 14, 2009 4:50 AM

M/26/6'1/175

WOD: 5 rounds for time of:
30 decline situps
25 back extensions

10.23

Dave got 8.01, but he cheats like a dog on situps.

Comment #295 - Posted by: sbvaneria at July 14, 2009 5:17 AM

As Rx'd,

14:33

Comment #296 - Posted by: russell - m/26/190 at July 14, 2009 5:27 AM

5.30

Comment #297 - Posted by: Rosie in Atl at July 14, 2009 5:31 AM

5.30

Comment #298 - Posted by: Rosie in Atl at July 14, 2009 5:32 AM

Gunnar/m/37/190/73"

6:40
2K Row 6:59.5

Ryan/m/30/180/75"

8:39
2K Row 8:19.6

Comment #299 - Posted by: Chinchen at July 14, 2009 5:53 AM

situps on pilate ball 30
supermans 25

five rounds 22 min

Comment #300 - Posted by: mjr at July 14, 2009 6:33 AM

M/ 35/ 131 lbs/ 5'-6"
As Rxd: 10:34
I was a little hesitant with the back extentions since I'm STILL nursing a lower back strain/ pull... but I was on 2 days rest and was pretty well warmed up.. I should have pushed harder on the back extentions... they felt great, but I was being careful.

Comment #301 - Posted by: Anton at July 14, 2009 6:44 AM

3 mile run
22:22
then 4 rounds
30 Weighted Sits
25 Back Exts.
8:35
Was exhausted

Comment #302 - Posted by: dyagg at July 14, 2009 8:22 AM

as rx'd
29:32
terrible at these!

Comment #303 - Posted by: Matt Lucas at July 14, 2009 8:25 AM

12:03

decline sit-ups

Comment #304 - Posted by: MJ_SDG M/33/70/170 at July 14, 2009 8:29 AM

CFWU- minus extensions
4 rounds 20:41

Comment #305 - Posted by: ~VERVE~ at July 14, 2009 8:29 AM

as rx'd 8:46

Comment #306 - Posted by: Erik 21/m/71"/197 at July 14, 2009 8:57 AM

as rx'd 16:58

Comment #307 - Posted by: RickA at July 14, 2009 10:03 AM

33/m/210/6'5"

12:19 PR

Comment #308 - Posted by: Corey at July 14, 2009 10:17 AM

M/31/152

8:25.87, substituted decline sit-ups

Comment #309 - Posted by: Jeff at July 14, 2009 10:44 AM

(done 7/13)
22:15...133/159...Scaled to 4 rounds...No GHD access
Rd 1: Supine anchored s/u x 30 & 75# good mornings x 25
Rd 2: Unanchored abmat s/u x 30 & 75# good mornings x 25
Rd 3: Supine anchored s/u x 30 & 75# good mornings x 25
Rd 4: Unanchored abmat s/u x 30 & 75# good mornings x 25

Comment #310 - Posted by: Mike Scott M/42/5'10"/210 at July 14, 2009 11:00 AM

13:09, @ home

100 SDLHP 65# - 4:54

Comment #311 - Posted by: Mad Max at July 14, 2009 11:14 AM

completed as rxd - - 10:28

Comment #312 - Posted by: Smartie at July 14, 2009 11:37 AM

Muay thai session

couldn't stabilize the swiss ball with the oly bar on racks so settled with it on its own.

Arthur - 9:10

Ron - 9:45

Comment #313 - Posted by: Arthur at July 14, 2009 12:29 PM

12min

Comment #314 - Posted by: Grant at July 14, 2009 12:40 PM

5k run 1st then

5X
30 supported sit ups
25 good mornings

11:00 (PR)

Comment #315 - Posted by: coyo at July 14, 2009 12:45 PM

M/31/190

15.43

nearly 3.5 minutes off PR. Need to work harder.

Comment #316 - Posted by: schaller at July 14, 2009 12:50 PM

Scaled to 3 rounds of 10 anchored situps on bosu ball and 10 back extensions on exercise ball. Not timed.

Comment #317 - Posted by: T.K. at July 14, 2009 1:27 PM

My PR is 00:13:43.3

Comment #318 - Posted by: Mad Scientist at July 14, 2009 1:28 PM

m/28/175

17:10 Rx'd and did the full GHD for the first time. Hurt

Comment #319 - Posted by: chad lindsey at July 14, 2009 1:52 PM

15:02

did 25 ghd situps/round

Comment #320 - Posted by: Captain Crunch at July 14, 2009 2:32 PM

23.m.137.65"

as rx'd
11:01(PR)

Last Time/PR:
11:38

Comment #321 - Posted by: Francis Vu Nguyen at July 14, 2009 2:47 PM

1-10GH 20reg 25BEX
2-10GH 20reg 25BEX
3-10GH 20reg 25BEX
4-5 GH 25reg 25BEX
5-1 GH 29reg 25BEX

24:15

Comment #322 - Posted by: malone at July 14, 2009 2:56 PM

as rx'd

16:11

14:11 (pr)

Comment #323 - Posted by: al deezy (32m-155) at July 14, 2009 3:30 PM

5 rounds:
30 sit ups
25 good mornings
8:29

Comment #324 - Posted by: Kyle A. at July 14, 2009 4:24 PM

I have to admit I looked at this one and didn't think much of it. I have to admit it was a good challenge.

did the GHB's on a picnic table
subbed Sumo dead lift with #25 dumbbells for back extensions.

15:50. Very consistent splits, about 3:10 every round!

Comment #325 - Posted by: blckorder at July 14, 2009 4:41 PM

m/29/6'/165

15:30 not rx'd

subbed for 25lb weighted sit-ups (arms above head) and for back extensions had to get creative and did them out of the trunk of my car over the back end and bumper. definitely looked pretty ridiculous i'm sure, but the ROM was actually ok.

did this immediately following max thruster wod.

Comment #326 - Posted by: liggy at July 14, 2009 5:08 PM

M/32/166 6'1

10:55

Comment #327 - Posted by: Nathan Barnett Herrera at July 14, 2009 5:16 PM

M/24/182

As Rx'd:
21:09
First time doing this with touching the floor everytime on the GHD developer. Tough.

Comment #328 - Posted by: Erik Fay at July 14, 2009 5:27 PM

as rx'd

13:54

Comment #329 - Posted by: Ian M/32/84kg/1.85m at July 14, 2009 5:30 PM

11:54 (20 GHD per round)

Compare to:
090514 - 12:38 (25 GHD per round)
090126 - 12:06 (20 GHD's per round)
070902 - 13:40 rx'd

Comment #330 - Posted by: B. Rhaly at July 14, 2009 6:38 PM

Decline Ab Machine (2nd steepest angle)
Back Ext. Machine (2nd lowest setting)

Last Time 5/14/09:
14:21.64

Today-
Rd 1- 1:48.78
Rd 2- 2:08.94
Rd 3- 2:35.44
Rd 4- 2:52.28
Rd 5- 2:52.68

Total Time-
12:18.15

Again a PR on this one! (by 2+ minutes... 2nd time in a row!)

Then, drove straight to CrossFit Unbroken and 20 minutes later did...

5 rds for time of:
20 Air Squats
10 Burpees

Total Time:
5:27

GASSED.

Comment #331 - Posted by: Smash (CrossFit Unbroken) at July 14, 2009 7:56 PM

decline sit ups highest setting 30
back extensions 25

time = 11:07

Comment #332 - Posted by: rawfit m/40/5'5/175 at July 14, 2009 7:59 PM

7:55

unanchored situps and supermans

Comment #333 - Posted by: dcyn at July 14, 2009 9:56 PM

only time for 3 rounds - 14min

Comment #334 - Posted by: dsm19 M/30/6'0/215 at July 15, 2009 4:41 AM

As rx'd
17:10

Comment #335 - Posted by: rstrang at July 15, 2009 4:46 AM

As RX'd

12:30

Comment #336 - Posted by: pbraun at July 15, 2009 5:34 AM

reg situps sloow

15:20

Comment #337 - Posted by: Anne at July 15, 2009 5:49 AM

11:49 it's been a while for this one.

Comment #338 - Posted by: BLB428 at July 15, 2009 6:00 AM

14:37

Comment #339 - Posted by: steeliekid M 40 175 67" at July 15, 2009 7:01 AM

14:28
Slower by 3 minutes, but all GHDs for the first time, and no broken sets.

Comment #340 - Posted by: John m/40/163/68" at July 15, 2009 7:02 AM

35/M/165#/6'0"

As Rx'd

9:10

Comment #341 - Posted by: bylam at July 15, 2009 7:46 AM

M/39/5'6"/187

Did inclines instead of GHDs... all after the previous WOD - talk about tired...

~17 minutes give or take.

Comment #342 - Posted by: Mike C. at July 15, 2009 11:45 AM

m/35/155

as rx'd
14:13

Comment #343 - Posted by: pebble at July 15, 2009 1:03 PM

07/14

18:27

Comment #344 - Posted by: tommykrackcorn at July 15, 2009 1:49 PM

only did 4 rounds

14 minutes

Comment #345 - Posted by: Maverik at July 15, 2009 2:44 PM

18:55
previous 17:45

M/39/150

Comment #346 - Posted by: Ticotexas at July 15, 2009 3:04 PM

M/53/141/5'8"

as rxd 17:17

Comment #347 - Posted by: Ssscaler at July 15, 2009 5:31 PM

6'2'/190/31

as rxed: 14:32

Comment #348 - Posted by: Emmett at July 15, 2009 6:10 PM

15:53

Comment #349 - Posted by: MonkeyBoy at July 15, 2009 6:36 PM

10:57 anchored situps

Comment #350 - Posted by: ecp2 at July 15, 2009 6:56 PM

21:53. Never again.

Comment #351 - Posted by: Sam Brayer - Pather CrossFit at July 15, 2009 7:58 PM

m/25/145lb/5'7"

16:20
GHD sit ups make me dizzy

Comment #352 - Posted by: Minh at July 15, 2009 9:39 PM

did it but didn't time
always gives me a headache and makes me nauseous, not from effort but from the movement i guess?

Comment #353 - Posted by: Troy at July 15, 2009 10:43 PM

as rx'd: 10:08

new PR

Comment #354 - Posted by: ARC Ryan at July 15, 2009 11:46 PM

As rx'd:

14:54

Comment #355 - Posted by: Richie D. at July 16, 2009 4:22 AM

Startes with a 2000m row, 15 and 10 pullups, 20 and 15 dips, 3x3 handstand pushups, and 10 sets of heavy thrusters.
Total time - 13:42
Faster than last time but I can still get a lot faster.

Comment #356 - Posted by: jared 30/m/206/72'' at July 16, 2009 4:33 AM

M/ 40yo/ 6ft/ 220lbs

Failure at 3 sets, as Rx'd. 13:22

S-1 back injury, post 6mo. Still working back.

Comment #357 - Posted by: The Other Kyle at July 16, 2009 6:01 AM

147lbs/32yoa

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

8:38

Did the WOD the same was last time and improved almost 3 minutes (11:21).

Comment #358 - Posted by: BrianG at July 16, 2009 7:33 AM

F/32/5'7"/177

As rx'd :
11:26

Comment #359 - Posted by: Deidra at July 16, 2009 9:04 AM

10:54
Regular sit ups & supermans

Comment #360 - Posted by: JoshL at July 16, 2009 9:42 AM

Mod'd CFWU, no pullups, added Jump rope

As Rx'd, Swiss ball

11:30, EXACT same time--does that mean no room for improvement? sheesh

Comment #361 - Posted by: F15E_WSO_M/47/6'/175 at July 16, 2009 1:28 PM

As Rx'd

15:00

Comment #362 - Posted by: Baker at July 16, 2009 4:22 PM

4 rounds
30 GHD sit ups
25 back extensions
Time: 14:19

Comment #363 - Posted by: dingrr 50/m/175 at July 16, 2009 6:01 PM

14:27 (pr)

Comment #364 - Posted by: Miyagi 29/m/168# at July 16, 2009 6:16 PM

M/34/185

As Rx'd 12:14 - PR

Comment #365 - Posted by: Browler!!! at July 16, 2009 7:29 PM

skipped-in Costa Rica
PR 25:00
Decline situps, all the way down

Comment #366 - Posted by: I_M_Sam at July 16, 2009 11:34 PM

17:20

Comment #367 - Posted by: Nicholas at July 17, 2009 4:01 AM

m/29/6'1/192

DID FRAN

4:23 pr

Comment #368 - Posted by: matt b grand cayman at July 17, 2009 6:07 AM

8:25 pr

Comment #369 - Posted by: amped 34/M/190/6' at July 17, 2009 6:12 AM

100 push ups
100 leg lifts
100 squats

Comment #370 - Posted by: Lance 26/M/69in/185lbs at July 17, 2009 8:13 AM

m/21/5'10"/168

as rxd
12:15

Comment #371 - Posted by: Tom @ Purdue at July 17, 2009 9:06 AM

m/21/5'10"/168

as rxd
12:15

Comment #372 - Posted by: Tom @ Purdue at July 17, 2009 9:07 AM

11:37

Comment #373 - Posted by: NicholasAD at July 17, 2009 10:31 AM

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

8:18
------------------------------
Compare to 090514

8:44

Comment #374 - Posted by: Louis Herrera 50 70" 181 at July 17, 2009 10:29 PM

@thesweatbox

15:35

new PR

Comment #375 - Posted by: stinker [27/m/165#] at July 18, 2009 3:30 PM

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

14:03

Comment #376 - Posted by: JT at July 18, 2009 4:58 PM

reg situps. Did this with my three girls (7,5 yrs and 18 months). Had a great time!

7:07mins

Comment #377 - Posted by: BarryT at July 19, 2009 12:51 AM

I've asked this before ... I can't find any guidance on the website for subs for GH situps. My gym doesn't have the right bench. Is there a good sub or a way to "rig" a different piece of equipment so I can do the proper exercise? Because my time with regular situps was about 10 minutes, but I know I'd have been a whole lot slower with GH situps.

Comment #378 - Posted by: Ryan Janus at July 19, 2009 11:57 AM

50 situps
25 back extensions

13:43

work trip, no ghd available

Comment #379 - Posted by: MikeyPaul - m/27/5.8/170 at July 19, 2009 2:05 PM

WU
090407 - 19:22
090521 - 17:05
090719 - 14:36
M/48/190#/72"

Comment #380 - Posted by: RB at July 19, 2009 7:22 PM

did this one on the 'pier' in zurichsee.
not very comfy nor effective

time ~13min

Comment #381 - Posted by: ccfeldt at July 20, 2009 3:38 AM

Coming back after full week of sickness. As RX'd: 11:38 (1:48 slower than PR).

Comment #382 - Posted by: R.Lee_Seattle at July 20, 2009 1:59 PM

14:28 as rx'd

Comment #383 - Posted by: EVAN at July 20, 2009 2:51 PM

m/35/5'9/174

CFWU - 2. Shortcut to get back home since worked out on Sunday. Superman. Burgener. 12 strict PU 2nd. No back ext in WU.
13:35-PR - due to audience & whole bunch of bad carbs for lunch????
2 notches showing on GHD bench. Try for 3 next time.
Felt good. Not much pausing between reps at all. Good pace & ROM on GHD.
5/14: 16:23
3/31: 19:58

Comment #384 - Posted by: jrm at July 20, 2009 7:24 PM

11:08

Comment #385 - Posted by: morisong at July 21, 2009 12:05 AM

as rx'd: 23:13

Comment #386 - Posted by: Woo - m/28/5'7/185 at July 21, 2009 7:43 AM

CFWUx3

13:28: Still working on flexibility on the GHSU.

Comment #387 - Posted by: Erik at July 21, 2009 3:53 PM

34/M/206

13:07 as rx'd (PR)

Comment #388 - Posted by: Ralphy at July 21, 2009 6:15 PM

m/27/160

as rx'd 12:23

Comment #389 - Posted by: Multibomber, Globogym Crossfit at July 22, 2009 3:05 PM

m/27/160

as rx'd 12:23

Comment #390 - Posted by: Multibomber, Globogym Crossfit at July 22, 2009 3:06 PM

as rx'd:

15 minutes I'm guessing. Maybe I wrote it down somewhere...

Comment #391 - Posted by: cory at July 23, 2009 9:45 AM

only did 3 rounds

TIME - 17:30

Comment #392 - Posted by: smithwick's at July 23, 2009 12:30 PM

15:14
First time doing it all as Rx'd

Comment #393 - Posted by: Kyle at July 23, 2009 1:24 PM

abmat sit ups for GHD sit ups and abmat back ext:

12.17

Comment #394 - Posted by: Zeb G at July 24, 2009 4:08 AM

M/35/190/6'2"

9:50 (down from PR of 9:30 but did this one immediately after CFE swim of 12 minutes, so results seem reasonable)

Comment #395 - Posted by: Chad Bakken at July 26, 2009 7:15 AM

43 yom 204 lbs.

1 mile WU

20 and 15

9:36

Comment #396 - Posted by: Speedster at July 28, 2009 7:02 PM

13:45 with regular sit-ups

Comment #397 - Posted by: EdC at July 29, 2009 4:49 AM

Sub'd ab mat butterfly situps & ab mat back ext.
12:11

Comment #398 - Posted by: JTeets at July 29, 2009 6:46 PM

as rx'd 12:53

Comment #399 - Posted by: EM at August 1, 2009 6:27 AM

15 minutes

Comment #400 - Posted by: TROY at August 1, 2009 6:57 AM

M/31/201/5'10
subbed - 12:47
30 abmat sit-ups
25 hip ext

F/26/183/5'6
subbed - 18:59
30 abmat sit-ups
25 hip ext

Comment #401 - Posted by: Brian-Tiffany at August 1, 2009 7:18 PM

13 min

Comment #402 - Posted by: Moritz at August 3, 2009 8:55 AM

29/m/185

subbed abmat and goodmornigs: 8:42

Comment #403 - Posted by: MoGreene at August 6, 2009 4:05 PM

M/27/6"/170

I subbed 45 lb bar Good mornings for the back extensions. HGD situps were done on a calf raise machine, at least something good came from that piece of equipment.

8:20

Comment #404 - Posted by: alan firth at September 10, 2009 11:48 AM

btw: 155

14:47 as rx'd. felt really tight today.

PR is 13:35

Comment #405 - Posted by: seth c at September 18, 2009 7:06 AM

cant wait to do this...sitting in class learning about epithelial cell primary active transport

Comment #406 - Posted by: SJT at September 18, 2009 7:13 AM

m/40/5'9"/170

As rx'd:13:39 PR = 1 min better than last two x's

Comment #407 - Posted by: Richie D. at September 24, 2009 7:17 AM

at RX: 11:11

Comment #408 - Posted by: mark m 24 74" 195# at October 22, 2009 1:23 PM

4 rounds

Comment #409 - Posted by: seb h at July 17, 2010 8:11 AM
Post a comment






Remember personal info?