Whoooooo

one of my favs!

RHABDO WARNING:

If you are new to CF or if you've never done high rep sets of GHD situps before, DO NOT DO THIS WOD AS RX'D. Scale it to abmat situps and do a set of 10 GHD situps after the WOD. If you can walk the next day, do two sets of 10 the following day. And so on.

Thanks for the Warning...this might just be alittle fun of course... R.A.T.

At least it's not Glute Ham Raises!

I've been doing CF for 18 months and feel like I'm in the best shape of my life. I love this WOD, but newbies heed the warning. I totally agree, it can be hard to walk the next day.

Just did it this afternoon as rx'd.
15:05

6am at the gym tomorrow...hell yea

This should be much better for my shredded Quads. Switching Today's and Yesterday's (will do Hero Daniel in 24 hours-ish.) Yesssssssssss!

Hey Everyone,

I've been doing CrossFit for about 6 weeks and it's an amazing, butt kicking workout every time! I have a big problem with this WOD...I don't have the correct equipment at my gym and no idea how to sub it??? Any ideas welcome.

Thanks

I've seen different variations of the GH sit up on video. Are we supposed to fully bend our back and arms to touch the ground before coming back up?

#9

Sit ups and Supermen. And, tell your gym to at least invest in a roman chair.

As a San Juaquin Valley native, HUGE Fresno St & Chargers fan, I can't tell you how geeked I was when while listening to streaming radio interview of "Lo-Daddy", I heard an old friend... Ahmed Jones. Then when I heard them both talk about CrossFit, I got stoked & excited to hear those 2 Preach on the CrossFit Gospel. The only thing that brought me down off my high was when I remembered Lo-Neal no longer wore the Blue & Gold. Anyways, I'm super stoked to see the best FB in the NFL on CrossFit.com! Keep in touch Doc... Keep up the good work Lorenzo... Go DOGS! Go Irish! Show me your Lightning Bolt!

#9

Sub 45 Abmat Situps, 25 Deadlifts @ 185 lbs

This is what our affiliate gives the newbies who can't handle the GHD's.

JENNA~ MAIN PAGE LOVE HOLLA!!!

I <3 CF Unlimited :)

That crossfit box is awesome and this WOD is going to put a great finish on the week!!!

I LOVE this WOD!!!!

Thanks, Coach!

#11 and #13 - Many Thanks!

DJ #13 Lo Neal will ALWAYS be a Charger to me!! GO BOLTS!!!
Did Daniel tonight... 21:42 with banded pus and #65 thrusters. After a completely crappy day and sleepless night...it was fun!! Now if only I can string together those kips ;)
Awesome pic!!!

Great video Jordan. CF PIA is a great step. Best of luck to you Ahmik and Krista!

SS!

#13 Chris

Really?? I can't say I've ever felt like GHDs are that hard after the first week or two of getting back into them... [wrong equipment @ school =( ]

Playboy: The girls of CrossFit. Interesting concept...

So I guess I should have read the board before I went to the gym. Managed to rig up something to do this but only had about 6 inches from the bench to the floor so I wasn't able to go down that far. Forgot to hit the "start" button on my watch but it was around 20 minutes.

Hopefully I can still walk this afternoon

Love the pic Jenna!!!!

DJ-- GO DOGS! Did you go to FS? I graduated in 2003 and know a few other FSers who CF!

Holy abbreviations

Great picture Coach Jenna!!! Woo Hoo!!!

Love it... haven't been taking this as serious as I need 2. It starts with this :)

Just finished Daniel at pack level.

18:49

At about half way through the 800m run I was extremely close to meeting pukie.

Great WOD.

Been doing CF now for five months and I'm in the best shape of my life, even compared to my triathlon and marathon days, thanks coach!

As for the pic- I don't think anything playboy is appropriate here.

Odd...Steve, I'm sorry but are you serious? If you are, read the article that goes along with the pic. Jenna "defended her IKF Batamweight World Title at the Famous Playboy Mansion!"

If you were being sarcastic, my bad...kinda hard to read through a blog.

15:43

wow...yet another fitting installment to this masochistic way of life we all enjoy so much. 18:10, RX...I was not ready for that

m/44/185

14:47

GCF, 46, M, 180lbs, 5'8"

First time at GHD work. Scaled to three sets.

Time: 7:50
Scaled!

My WOD Log on 21-15-9
http://tinyurl.com/n56pc8

as rx'd:
8:19 (PR)
Last: 10:25 (2.1.09)

OH YEAH!!!!

m/41/5'6"/145

14:25

GHD and Be on a calf raise machine

whats a good way to sub the GHD to get the same range of motion without actually having a GHD machine???

i dont want to stick with regular sit ups and i dont have an ab mat. Someone please respond with any suggestions cause i looovee GHD's.

thanks!

As R'xd
16:20 - PR

Thanks Coach

M/45/165

20:35 as rx'ed (pr)

M/41/5'11"/185

GHD sit-ups
GHD hip/back extensions

16:40

M/48/6'/183

9:07 as rx'd

15 & 15 = 13:00

Should be an interesting WOD never done this one before.

Ive also incorporated an addition to my workout i used to do in High School. Our coach called it the dirty 300. You pick (After the WOD of course) One body part I.E. today is biceps, and do three exercises with reps totaling 300. 100 Dumbell curls, 100 Preacher curls, 100 chinups. I used to sweat this back then but now thanks in HUGE part to the shape Crossfit has gotten me into its become easy (sort of

Todays WOD As Rx'd, except I did 30 back extensions per round by accident...

However....I crushed it with a new PR

4:03

cheers

Doc K
m/33/178/65" <--almost forgot, I had a birthday!

13:40 as rx'd

me (as rx'd): 18:44 (PR)

beemer (regular situps / inclined back extensions): 19:36

M/41/190

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

14:30

Mark
12:55
Both hands to floor on GHD

4 rounds - 1st 2 were hands to floor, 2nd 2 rounds weren't.
16:00

we soooo have to get lorenzo and ladanian tomlinson to the games next year.

31/M/190

not as rx'd - had to anchor my feed using a bench and a smith machine bar.

10:14 - last time I got 9:01 - bummer

m/36/210

19:38 as Rx'd.
My legs are toast now.

11:33 as rx'd
used the old pommel horse.

J-Bird:
The 300 sounds like a good workout but maybe a little much after the wod. I would also change out the non-functional bicep curls for functional stuff. I think it might be beter to do the 300 as an apart WOD instead of in addition to.

jesus you guys doing this in 10-12 minutes are insane. did as rx'd, the pullups broke down to single jumping negatives at a time. I was so worked I forgot to look at the timer at the end but it was around 35 min.

ooops, that comment was meant for yesterday's workout.

11:13

GHD situps with thumbs on chest all reps, ROM well below parallel. No momentum from using hands. First round 30 consecutive....burned me out for the next rounds. Many fast breaks during the remaining sets.

Back extensions with a complete, short pause at the bottom of each rep. No momentum. No breaks on any rounds.

No GHD, so sub'd decl'd situp

19:01

as rx'd, except did regular situps

9:54

crazy RATB decided to throw in a 100 ft. tire pull and burpee jumps at the end...nice!

Subbed mid WOD when I couldn't do any more GHD situps

3 sets of GHD situps
4 sets of back extensions

21'52"23

m/29/5'11/168

rx 13:27

solidly 2.5 min slower than last time :-(

OMG!!!!!

12:40 rx'd

With only one roman chair we had to alternate between regular situps, total gym situps, and chair situps. Great core work out...felt good afterwards..

#3 thanks again for your help...have a few new people and used that thinking process with them..

RAT UP!!!!!

OK, Kelly Moore, knock off the sandbaggin'...

:)

bw 165

ghsu on stability ball

6:51

Don't trust myself doing full GHD's so I only went about half way.

14:00 on the nose

m/32/6'6/242

m/43/5'5"/162

GHD and back extensions as Rxd
9:45 new PR *****

felt good all the way through. each round took about 1:45. I'd rest for 15sec and do the next round.

(July 12, 16:24 Rxd) my lower back was getting really tight so I had to break up the GHDs
(May 14, 19:18 only 15 reps ghd - first time doing GHD)

17:00

5 rds:
30 V-ups (straight legs, straight arms, fingers to toes)
25 back extensions on 35-deg incline

Slower than previous times, where I did much easier sit-ups.

used smith machine and flat bench

10:24

it is a PR, but the last time i did it with a swiss ball and smith machine, but no swiss balls here. we'll see next time when i use the same jimmy-rigged contraption. wish there was a ghd in the gym...

We don't have a roman chair or anything close. How should I sub for today? A friend and I just started CF about a week ago, and doing pup style since we're both out of shape. We have minimal equipment at the moment, but hopefully joining a gym soon.

Thanks in advance!

How about unanchored sit-ups with soles of feet touching each other and good mornings?

m/21/156/69''

First time doing these GHD situps. I did them without the the fullest extension, with my feet hooked to a railing and bending over a sideways bench. Still sucked. Lower back was brutally painful!

Loved Every minute
15:53

11:54 (subbed abmat situps for GHS)

M/28/185
rx'd
21:51

no ghd so did "ivan" today.

AMRAP in 20 mins

70lbs push press 12 reps
10 pull ups

did 15 rounds in 20:31..only needed 5 more pull ups at the 20 min mark so just went ahead and finished.

8:41

As rx'd:

19:10

met pukey :D

15:20

As RX'd:

9:25

M/34/143

M/42/178#/73.5"

18:19
Sub incline bench sit-ups for GHD, with foot of bench supported 12" so bench was at about a 30 degree angle from the vertical. Worked similar to GHD.

m/30/5'10/205

As rx'd:
12:10 PR!!

m/24/175

11:18

subbed GHS with 20 inverted situps
subbed back extensions with 30 toe touchers

somewhat limited on stuff to use

m/27/5'5''/149

15:39

m/20/6'2"/185

no GHD, so did normal sit ups and 35lb dumbell swings

9:50

Has anyone seen the bit on CNN today about the new US Army fitness program? ETAC, stands for Eagle Tactical something or other. It looked familiar when I saw the bumper plates and the guy on the rower in his flak vest and helmet.

34/F/5'10"/160

This workout frustrates me; I really want to get sub-8, but it seems like no matter how fast/hard I feel like I’m going, it just doesn’t happen.

Today, 090918 – 8:43 (BW 160)

Historically, from most recent:

090712 – @The CrossFit Games
090514 – 8:10 (BW 155)
090331 – 9:20
090126 – 8:48 (BW 150)
080402 – 10:28
070902 – 16:45 (BW 153)

As rx'd
7:20

Did a modified Daniel today
Subbed pull downs for pull ups
Subbed 50# thrusters
Broke up the 800 meters in the middle

----

50 lat pull down 70#
400 meter run
21 thrusters 50# (tried 60# but was too unstable)
400 meter run
21 thrusters 50#
400 meter run
50 lat pulldown 70#
400 meter run

30:34

Feeling good and proud of myself today. I was really dreading this one (mostly because of the run).

much tougher than I expected

Different adjustment on the GHD at least that's my excuse. Over minute and a quarter slower than last time.

13:04

btw, dont think my gym has the equipment for a GHD. too bad!!

7:52 PR -shaved over 30 seconds off record time.

19:02 Rx

DJ #12- If you were old friends with Ahmed Jones, then you might realize that his name is Ahmik, not Ahmed.

As rx'd 10:29 (pr)
GHSU 1:07/1:24/1:37/1:49/1:47
BE :32/:33/:33/:33/:29

2 times ago
as rx'd 10:53
GHDS/BE
GHS1:08/1:29/1:43/1:48/1:47
BE :35/:37/:34/:34/:33

#83 Laura DeMarco, you're smoking me. I'm hoping for sub 10, the GHSU slow me down after the first round. Guess I should work on them more and stop complaining.

Last WOD as a 48 YO!!!

3 times ago
GHSU 1:04/1:43/1:54/2:03/1:54
BE :38/:39/:36/:37/:34
Total 11:45

As a Broncos fan I am very happy that Lorenzo Neal is no longer playing for the Chargers. And, yes, it looks like it will be a long season anyway.

Is he still playing in the NFL? He was always one of my favorite players.

M/22/6'2/160

13:20

No GHD. Had to do back extension machine and decline bench situps.

5 rounds for time

25 GHD
20 back extension

13:22

WOD#11
3 rounds of
25 GHD
20 Back extension
10:10

F/25/5'7"/135

14:31

Ab-mat sit-ups instead of GH sit-ups and Good Mornings for back extensions.

(Good Morning - barbell on shoulders as if doing a back squat, then bend at the hips until chest is parallel to the floor, and come up.) Feels really easy when you're doing them, but good luck walking the next day.

second day of crossfit wod. was really tough for me. I should probably read comments befor i do them because i definatly will not be able to walk tomorrow.
25 minutes. could not finish all the sets. sometimes only got to 18 on the back ext. and 20 on the gh situps. i will be exited to compare later on.

scaled to

30 swiss ball situps
20 65 lbs. good mornings

10:38

(note for next time: attempt 25 65lbs. good mornings)

forgot to add rounds

5 rounds completed as scaled

yesterday did US Navy SAR PT Test

1.5 mile run - 9:13
2 min push ups - 100
2 min curl ups - 98 (nasty)
max dead hang pull ups - 15, saving myself for last event
400 yd swim - &;47

today:

"daniel"

as rx'd 19:16

GHD sit ups
GHD back extensions

TIME: 9:00

Off PR by 58 seconds...hami's were SSSCCCRRREEEAAAMMMIIINNN'!!

9:31 w/ regular situps and good mornings subbed

GHD.. my favorite..
www.teamcrossfit.com

sorry, swim time 7:47

Kick some a$$ Jenna, get that Title Belt!!!

13:53 as rx'ed

Scaled to Puppies, untimed. Gym didn't have a GHD. Sub'd 45 degree back extensions and sit-ups.

15
15
4 sets
5:51pr

Adam- You're right and I can't blame anything except being tired after grappling and banging that out quickly on my Blackberry.

don't have a GHD, so scaled the sit-ups to alternating decline and regular.

10:40

disappointing time. wanted to be at least two minutes faster.

8m59s
Swiss ball with feet anchored
back extensions on the other end of anchor

#13 Cookie- I agree! Wish we still had him suited up w/Lightning Bolts on his helmet... We need him opening holes and cracking down on LB's!

#24 Leslie- I never went to FS. Though I did live in the Bulldogs for awhile. Lol... All my friends from school went, while I went to go work for Uncle Sam... I should of stayed out of trouble in High School. lol... Are you still in Fresno?

as Rxd

old time 13:51

New PR 7:11

yay for me

***FRAT***

I have been off the main board working out at CrossFit Avalanche. I am setting up my garage gym and just put together my GHD yesterday. When I saw this, I wouldn't pass it up. I have not done real GHD sit ups or back extensions ever. I have only rigged a bench up high with my feet strapped to a bar on the Smith Machine. Last time 12:38

I love this WOD. My back and stomach feel great. love it.

14:48

I do have a long way to go on this WOD. Love it!

***FRAT OUT***

10:12 reg decl. su's
(11:33 09-07-12)
(10:45 09-05-14)

as rx'd

9:10(pr)

from- 11:02

goodtimes as rx'd

First time doing this one. It smoked me!

16:41 as rx'd

Glute Ham situps, Back extensions as rx’d

first time as rx’d for this wod hope I don’t regret it… but it’s not looking good

14:15

did situps on swiss ball with legs locked under bar, good mornings with bar on my back for first three sets, then on bench last two when it was avaiable

16:03

m/26/5'11''/177

D
@ home
1 2:20
2 5:10
3 8:15
4 11:25
5 14:17 (PR by :13)

13:42 as rx'd

We'll see if I can walk tomorrow!

m/222lbs/24yrs

8:56

unbroken as expected, but lookin' forward to beating this time next go around...love, peace and chicken grease...

just watched full journal video, ahhhh the "Music City Miracle"!!!! Nashville misses ya Lorenzo, GO TITANS!

rx'd 9:25

m/17/5'5/135

24/m/175

used unsupported situps and a 45# bar good morning

9:41

M28/175/72kg

As RX´d

12:58

5 x
30 sit ups feet under treadmill
25 supermen
07:18

Should I be doing some other training or is that really all I need to do today?

Im used to endurance work so find this a bit bizarre.

M/27/190lbs

12:56

No Glute-ham-sit-up equipment, so I used a incline sit-up bench.

Buy-In: K2E, good mornings, DU Practice

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

As RX'd on the swiss ball: 11:01

Previous PR: 14:59

I think I can get this under 10mins with a real GHD as I spent way too much time putting my feet back so I didn't fall off the ball. Still, a nearly 4 minute improvement is pretty good. Last time was 16:09. I think that rest week has really helped.

Cash out: 20x95# SDHP, 45 second row test: 17 cal

14:56

No GHD. Used incline sit-up bench.

12:00

as rx'd

11:15 (PR by 2:13)

@ SW rec

4RFT
20 GHD situps
15 Back Extensions
8:10

Switched to incline situps on sets 3 and 4, don't need a visit from the Rhadbo clown. First time on a GHD for a workout, used roman chair previously.

m/222lbs/24yrs

8:56

will do better next time...

WOD:
5 rounds for Time of:
30 Anchored ABMAT Sit-ups
25 Good Mornings with 12# bar
Time :7.47 PR

13:00 as rx'd (PR)

M/26/140/5'11"

As rx'd 8:23

39m/6/187

10:33

ROM's

WOD
:08::07

Did outside in the Panama City heat.

Get some, Go again!

M/43/185/5'9"
As Rx'd 15:40

Scaled down to take momentum out of the picture for the first time on GHDs.
Thumbs on chest the whole time, went below parallel. x15 each round.
Did back extensions (like the woman in the demo veideo, where you snake your back up, not like the guy video which shows what you'd think of as a typical back extension.)

11:45
Lower back is now very tired.

m/26/210/70"

as r'xd

10:46

This could be the greatest string of posts I've seen on the mainsite in a LONG time...just athletes getting after it, and posting their TIMES to comments. Beautiful...

The irony is I'm not posting a time, but this is a WOD that me and my partially torn bicep tendon can handle so I'll be doing this one later tonight!

As rxd
17:00

Very humbling WOD for me. First time doing these as we just finally got GHD's. I got through three rounds and my back was done. About an hour of excruciating pain and tightness. I can't even believe the lack of strength in my lower back and glutes and hammies. My new goal is to complete this WOD as Rx'd. I wonder how long

m/19/6'1"/175

6:33

As Rxd 14:49

Thought my ribs hurt yesterday

3 rounds in 8:30. Not feeling the love today.

Warmup: snatch drills, OHS 50 lbs., 20 reps.

as rx'ed

11:29

5 rounds for time:
30-unanchored Ab Mat sit ups
25-1.5 pood Kettlebell swings
21:33 (+ 1 min over 090712)

As rx'd 14:51...

Have a good weekend all...

oh, I love this WOD! Typical that all these great WOD's are coming up on my rest cycle. Check last compare to date for PR

m/175/5'7"/30

As Rx'd
16:54 did not improve but felt like I pushed myself pretty hard. I always enjoy GHD sit ups

Last time
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

This time
round 1 1.58.55
round 2 2.51.39
round 3 3.18.25
round 4 3.45.17
round 5 2.57.34
14.50.70
4.89 pr
back extensions and sit-ups were done on a plyo box using a loaded smith machine bar to anchor my feet.
-really tough on the lower back

Sub info from thiswillfit.com:

back extensions:
-good mornings (if you have a bar or weight)
-supermen (if you have nothing)

GHSUs:
-Anchored swiss ball extensions (if you have a ball)
-The "picnic table" variation (if you're in a park?)
-AbMat or regular situps
-Vups

26/m/5'11"/177
as rx'd
11:24(PR by 30sec)

22:05

27/m/220/6'4

first time doing ghd's in this workout.

15:25 as Rx'd. Had trouble sitting down to type this.

29/m/187

10:28

25/m/5'11"/208ish
16:37 rx'd tap floor tap toes GHD situps, back ext on GHD

wu 5 min row

17:21 slow!

090918 17:21
080402 15:12
070902 15:18

m/23/5'11"/175

12:42 as rx'd

41/m/176cm/72kg

on swiss ball, feet fixed under couch loaded with kettlebells

10:34 PR by two minutes (last time 12:34)

(1:55, 2:03, 2:12, 2:11, 2:14)

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.

Aside from that 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.

8:26, but with regular anchored sit-ups

F/26/5'10"/169

14:48
as Rx'd, with 10# weighted back extensions.

m/5'11"/140

16:59
as close to rx as possible on jury-rigged equip.

WOD - 13:42 (lotsa abs lately--nearly a minute slower than last time)

M/63/196-Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

12:55

22/M/5'9''/151

2:00
2:08
1:58
1:48
2:13

Total Time: 10:07

anyone at Bagram AF who can give me the 411 on the X-Fit scene there, please hit me! On my way!

sub'd 3 mile run

had to sub 45 degree back extensions and situps

13:15

I sucked:

18:20 as rx'd

18 min with decline situps

15:05 as rxd using a loaded smith machine bar as an anchor and a bench.

as Rx'd 17:56

40/M/71/209

SORE from Daniel at ~18.

Another day of suppressed yakking!

10:38 (PR)

5 rounds:
30 ghd situps (1st round unbroken)
25 hip extensions

13:42 09/18/2009
10:32 07/12/2009
11:31 05/14/2009
11:12 03/31/2009
14:14 01/26/2009

Man that sucked

I had to do abmatt situps with a towel cause I had no abmat and the the back extensions where very hard here are the stats.

M/21/6'1"/220lbs

4 sets
30 abmat
15 back extensions

my last set was 40 and 20 though and this is my first ever try at this.

I seem to have a mental block when it comes to GH sit-ups, so I sub'd 50 regular sit ups per set.

24:49.

Also did some other playing around in the gym after ward. I can tell my 9 months off from cross fit (injured shoulder) have taken their toll. I'm going to have to work hard to get back to where I was (not that it was at the great levels I'm seeing around here).

as rx'd 17:14 hand to ground for each glute ham sit up

Scaled to Porch, 4 rounds:

I felt like I flew through this, but I hit the wrong button on my watch at the start, so I didn't get a time! Didn't have a GHD station, so I did the situps on the ground and used an inclined hip extension station.

5 rounds of 30 GHD situps (both hands from floor to toes), 25 GHD hip extensions. 1 break in last round of SUs, all hip extensions unbroken and focus on exploding up. 10:00 flat (10 sec slower than PR).

R1: 1:33
R2: 1:57
R3: 2:04
R4: 2:13
R5: 2:11

used decline sit up bench
27:30

m/27/202

As Rx'ed

11:45

Also did 3 rounds for time of:

15 DB Incline w/ 65 lbs
15 Dips
15 DB Raise w/ 25 lbs
35 Push-ups

13:50

As RX'd 10:07 PR

As Rx'd
11:11
F/5'/31/117

ghd physioball sit ups

8:40, pr by :07

male, 37 y/o, 149#, 68"

modified
Did first 2 rounds as described then subbed situps on declined bench for last 3 rounds.
Time: 12:41

16'17"
GHD-Had to contrive a Smith Machine with bench for this one - not quite as much depth on the GHD's, and seemed to put more strain on my shins and upper feet.
Back extensions-were done on a 45-degree bench.

Last time I had a real GHD. Last time was 16'30".

as rxd
12:46
PR(11:23)

M/18/160/70

6:16 as rx'd

M/47/66"/135

No GHD (not yet)..

Straight-leg DL's for BE

18:30

Molasses....arrrgggggg...

m/46/177
rx'd 15:16

m/38/76/205

9:38

PR is 9:20

10:18

38/m/5'11/165

Porch - 4 rounds of:
30 Glute-ham sit-ups
25 Back extensions
13:01

Wait... I posted my time as 14:48, but it was actually 12:48.

I'm not THAT slow.

10:16
Some jackass wanted to work between my sets said sure...too bad for him it was straight through with no sets. Sucker!

21/m/157/5'8

13:44

5 sets:
30 Abmat situps
25 back extensions

cfwu x 3 (+3x30 pushups, -situps -pullups)

as rx'd
15:18

38M/5'10"/169#

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

As Rx: 8:29.

New PR by 1:22. Hand to floor on each GHSU. Almost puked after this one.

GHD
17:27

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 7” stack x 10.

As rx’d: 19:31
Foam roll after
Compared to 090712: 21:37

15:07

ouch

M/16/5'11"/168
11:18

M/50/5'11"/172
11:35

F/51/5'6"/130
11:54

M/6'1''/194

Used swiss ball and smith machine for Glute ham sit ups.

Time 22:28. Using the swiss ball seems much harder than using a GHSU bench.

WOD as rx'd,
8.50 !
gettin slower wi this every time ?!
i suppose doin f/s before wasnae the smartest thing to do , also had someone doin preacher curls right behind ma head,so was checkin behind me every few reps ! s/p 3-3-3 aswell.

not as rx'd. situps on floor and back extensions on floor.

8:46

m/46/150

rx'd 9:11

17 minutes
70 Sit ups on bench (max incline)
70 back extensions
Terrified just imagining what its like to do this workout on a GHD.

first time with the ghsu.

10 ghsu
25 be

5 rounds on ball - 9:29

10:34 no roman chair, reg. Sit up

not rx'd...smith machine bar and bench

12:15

10:34

as rx'ed but on an incline back extension.

9:27

Subbed 45# good mornings for B.E.'s

7:10

Then I did the Bear Complex at the gym with everyone tonight. Only had time for 4 rounds of it.

“The Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds. Rest as needed between rounds. Go for max load.

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

65
85
105
135 (PR)

As Rx'd

14:14

Ouch!!!

8:29

#44...I'm calling shenanigans unless you put it on film!!!

M/41/5'9"/195
CSF born 15 Sep 09

Friday 18 Sep 09
5 rounds (29:57)
GH sit-ups
20, 20, 20, 12, 8 lots of pauses
Back Extensions
25, 25, 25, 25, 25 lots of pauses
I watched the video of the GH sit-ups and was confused as to what constituted good form. I am sure my technique was sloppy. My glutes and hams as well as quads are fried. I was always concerned with 'overextending' or stretching during ab work. I had been told it would give me a distended look. Well, after this workout I believe I was misled. My abs have never felt tighter. I was also suprised at the effect to my middle back. I expected mostly lower back. All is well... and sore!
3-2-1... go!

Is a sub 5 as RX'd even possible on this? I'd have to see it to believe it.

jackknifes 5x30
goodmornings 5x25

10:28

12:55 as Rx'd

Good, below-parallel ROM with one-hand floor touches.

Great stuff!

WOD as prescribed: 11:24

as rx'd

13:48

smashed previous pr of 17:01

As prescribed:

13:38

M/33/70/205

9.20
sub anchored su on floor, home bench BE's. wu-30 min home stairs lvl 8 prog.

4/2009:12.04
subbed feet anchored but on bench SU's, swiss ball BE's. wu=30 min elliptical.

31yo/M/6'4"/232#
This was much uglier than usual, my quads and hip flexors were dead half way through the 2nd round. Ended up finishing about 4 mins over my best...then again, I was 205# back then.
As Rx-18:49

Jake 20/155/5'8"
3:19 - 9:30 - 16:06 - 22:41 - 27:15
25/20 scaling on last 3 rounds.

Chris 20/185/5'9"
1:15 - 2:04 - 4:07 - 4:59 - 7:50 - 8:48 - 12:12 -13:14 - 16:21 - 27:15
Subbed 45 situps on abmat.

Kevin 21/190/5'7"
0:51 - 1:20 - 2:33 - 3:16 - 5:01 - 5:39 - 7 ;16 - 7:54 - 9:16 - 9:49
Rx'd

Strength first, make up front squats 5x3 from Tuesday: 185, sets across

5 rounds:
30 unanchored Abmat situps
25 45# good mornings
7:05

Oops! Chis's final time was 17:11 not 27:15.

First time, hurt but good!

17:01

I realized on my fourth set the I could go faster on my back extension, so next time ...

bw 252.2
11:23 (tara: 11:09)
unanchored crunches, supermans.
got 6 dead-hang chinups, chin well above the bar, which is a first for me :)

male 45 5'6" 150

as RXd 15:55 beat up on my legs!

20:06 Rx'd

M/44/6'0"/180
Combined two workouts today.

50-40-30-20 and 10 rep rounds of:
Single unders x3
ab-mat Sit-ups
ab-mat back extensions
13:35

m/38/195/6

4 rounds for time:

20 ghd situps
15 back extensions

9:36

Buttercup scaling - 2:03

3 rounds for time:
5 situps
10 good-mornings

Mark: 12:55

Theresa: 13:30

No GHD, so used swiss ball as best I could no where near the same!!!!

reps/rds as rx'd 9:56

3 Rounds For Time

100′ Overhead Walk Lunge (75lb)
20 Wall Ball Shots
20 Burpees

23:25

Tried a few different crossfit WOD's and now I'm sold. Started full-blast tonight. Just over 15 minutes...not bad, I think.

22 / M / 5'9" / 135lb

6 rounds for time of:
Run 400 meters
25 Burpees

scaled to

4 rounds of
Run 400m
15 burpees

21:30

6:47 last time 7:08

3 sets:
drag curls 55lbs
elbow out extensions 25lbs

1/2 hr run with 26lbs sand bag

CFWUx3x15 ex. situps&back ext

anchored situps/20-lb good mornings

7:42 (PR)

m/46/5'9"/195

9:50
Great workout abs are burning

m/23/175

rx'd

17:07

so much pain

m/39/5'7/155

Half way through was wondering why it was taking me longer than last time. I read the wod last night and saw 5 rds of 50 each- didn't figure it out till I came on to read comments. Had to post. Used a decline bench for straight leg situps, 45% bench for back extensions.
25:59

Subbed regular sit-ups for GHD sit-ups;
Subbed good mornings for back extensions.

10.19

20/m/5'11"/163

Used Swiss ball for both.
7:23

22/M/150/5'7"

13:40 EW

As rx'd, back extensions on a 45 degree diagonal.

13:31

34/M/6'00/189

Been off the GHD lately so I scaled slightly. Not smart to hit 150 GHD Sit-Ups when you haven't been training on the GHD in a month or two.

5 Rounds for time:

15/15 AbMat/GHD Sit-Ups
25 GHD Back (Hip) Extensions

12:32

M/23/185/5'10

15:18 as RX'd

Better then last time, but don't think its a PR.

11:48

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

11:23 from 14:38!

Did 3 rounds before the gym closed.

6:30, and barely breaking a sweat. I wish I had time for the last 2 rounds :(

8:34

5 Rounds
30 Swiss Ball sit ups/25 back extensions

1:20
1:23
1:21
1:22
1:19
Total = 6:48

090712 Total = 8:49

Next time I'll try to figure out how to do GHD's at my gym.

9:14
11:46 - Jenifer

Did this with some janky globo gym subs. Nowhere near as difficult as a real GHD.

13:00.

19:52
previous 18:55
pr 17:45

19:50

Scott m/49/6'/207
Janet f/50/5'9

We did this alternating rounds, both doing 5 rounds
GHD to parallel
18:16

5:30

19:52

M/29/72.5"/175

Warmup: Jumprope x 5:00, 1K row

WOD:
[Equipment forced substitutes]
Instead of back extensions, did bent over weighted back extensions with 45kg on Olympic bar. Subbed regular sit-ups for GHB.

16:24

Cooldown:
800m sprint on Woodway
Abdominal plank x 1:00
Left/Right Oblique planks x 0:45

M/27/6'3/225

8:41 PR... as rx'd

3 rnds as rx'ed, two rounds subbing abmat SU, ~10-12 mins, timer issues. Great workout and great emotional reset after work.

Got to see a friend choke out his opponent at MMA fight, what a night!

Curious to see if I picked the right cut off number for GHD SU; can't afford to rhabdo myself again!

M/29/6'4"/205

Subbed regular situps in the middle of round 3 due to severe low back pain at the top of GHD situps. Frustrating to say the least.

17:30

12:37

13:25 as Rx'd

Wow that was no fun - I need to add some GHD sit ups to my warm up.

12:58 as rx'd

as rx'd:

8:14 PR

I think I busted an ab ;D

13:15
Used a ball to sit on and a bench to lock my feet for GHD.

All done on dip bars.

Crossfit finally broke down my friend Jackson. He made it through 2.5 sets, took 10, finished 1.5 more and called it.

Tim
20:35

Jackson (4 sets)
26:10

22yo M - 145lb - 5'6"

As Rx'd:

11:29

ouchy two-a-day...combined yesterday's as well, retarded!

Crushed my captain on round two!! but he worked me this am...

48 - 6' - 210#

As RX'd:

12:07

Wow, that's tuff 21 minutes, needed some rest for my back and serious streching

Scaled to Pack:
Four rounds for time of:
20 Glute-ham sit-ups - Subbed Swiss ball Sit-ups
15 Back extensions - Subbed Swiss Ball Back extensions

6:43

15:30
GHDs on bench/squat rack
Back extensions on swiss ball
garage, PM

18:36

Keenan/39/m/73/210

Warm up:

1 x CFWU, stretches

Main:

Had to sub swiss ball and 95# good mornings for GHD; touching shoulders to ground on situps, feet hooked.

New watch. Somehow stopped it on round 4, so I added a minute.

Round 1: 3:07
Round 2: 2:45
Round 3: 3:06
Round 4: 3:14
Round 5: 3:29

It's probably all in my imagination, but getting a new watch has actually made crossfit feel new again. I used to use an HRM that was only a stop watch. Now I have a multifunction digital watch that has stop watch, countdown timer and the ability to link intervals (think ability to countdown 20:10 for tabata repeatedly). It's silly I know, but I feel like my workouts have gained a whole new intensity because I can more accurately record my times.

I wanted to give the workout 300 ( the movie ) the actors did at the end of the training.
I had to adjust a little
25 pullups
50 Deadlifts 135
50 pushups
50 box jumps 24" subded jump squats 24" inches
50 floor wipers 135lb after first 10 I did 40 of the ad wheels
50 clean and press with 36lb dumbell one armeed.
( I used 40lb and did 50reps both arms same time)
25 pull ups
done.... Around 29 minutes. Really hard workout, I cant imagine how hard they had to work for 12 weeeks inorder to finish this workout without taking a break. Amazing
kirk Rangel
aka tito
30 188lb 5' 8"

sub'd ball GHSU and ball back extensions at home

14:28 (PR 16:05 last)

M/35/190/6'2"

15:20 (9:50 last time and PR of 9:30). Made the mistake of doing this after 211-18-15-12-9 L-Pullups and HSPU's for Saturday workout.

8:25

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

8:12

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

13:20

18:10

followed by 3.2 mile run

12:33
First time as Rxd (no non-GHDs)

sub situps, good mornings = 11min approx

37/m/6'4"/215

rx 18:14

9:11 as rx'd

31/m/196

11:31
ghd's only to parallel.

13:15
better than the last time but it doesn't count because the best I could do was 2 low benches without a GHD machine.

WU: Tornado (15 DU, 75 SU, 400 m run x 3) - 6.46

WOD: sub'd anchored abmat situps & supermans - 8.09

Did not have GH stand so subed steep incline SU. Have not done back extensions for a while and the last set was a killer!

13:12

M/44/175
subbed GHSU with abmat.

9:16

used bench for ghsu and 45lb good mornings

5:58 pr for these subs

12:17 as rxed
used GHD machine!

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

f/28/128
10:43 as RX'd

11:23.6

I didn't have GH stand so did:

Hang Clean #95 - 10
Front Squat #95 - 10
Push press #95 - 10
Back Squat #95 - 10

X5

15:28

Now that I realize it, I should have done the subs for today's workout to stay in line with coach's plan. From now on.

13:31

Good mornings (no roman chair or ball)

rx'd

13:40

16:04
floor to toes each time; last two sets incline situps

30-bent knee situps
25-back ext.
5 rounds
1:41
1:51
1:51
1:48
1:43
TL=8:54

m/41/190/5'11"

4 sets of 30/25 on roman chair
1: 3:21
2: 7:28
3: 12:08
4: 16:13

5 minutes (to the second!) faster than last time..

30 yom, 185 lbs

8:50 (pr)

did situps reverse on a bench, and good mornings with 45 lb bar

26:36.36

18:00

3 sets
10 GHD situps (to parallel)
10 back extensions
3:23

First attempt at GHD situps, so I took it easy.

18:58

had to use 45 deg BE machine
otherwise as rx'd

m\40\170\5'10"

NOT as rx'd

40 Abmat Sitsups
25 Standing Good Mornings with PVC over shoulders

I don't know what happened but I ended up with motion sickness from doing the GHSUs had to stop.

25 min. Cardio

WOD as Rx'd - 23:49

Round 1 - 30 ghsu --> 25 ext; 2:23
Round 2 - 10; 7; 4; 9 ghsu --> 25 ext; 7:30
Round 3 - 15; 7; 8 ghsu --> 15; 10 ext; 13:03
Round 4 - 12; 6; 7; 5 ghsu --> 25 ext; 18:20
Round 5 - 10; 6; 6; 8 ghsu --> 25 ext; 23:49.65

Scaled to puppies plus.

Four rounds for time:
10 Extended ROM sit-ups
10 Back extensions

3:02

Definitely felt easy, will do harder scaling (maybe with an abmat?) next time

16:00

m/30/6'/170

14:45(pr)

subbed 25lb weighted sit-ups (arms above head) and my regular back extension. previous time w/ same sub 15:30.

day 25

didnt go for time

subbed some ghd's for leg raises, a few decline situps, and a few knees to elbows

ghds were literally a pain in the ass

1 hour of PT (squats, burpees, pushups, situps etc..) followed by:

5 rounds of GHSUs and Back Extensions. Last two rounds did anchored situps instead of GHSUs.
15:22

First time doing this one with GHDs. Decided to scale slightly as I've only been doing GHDs in sets of 20 before

4 rounds
25 GHD
25 Back ext

11.39

Wow - that was as close as I've come to vomiting in 11 months of crossfit. Can feel the trauma in my core already and am looking forward to my rest day tomorrow.

30/m/71"/182#/Taji, Iraq

CFWU x3
12:14 as RX'd

That GHD torture device is great. Last time I did this workout, I had to improvise by subbing decline situps and the normal 45 degree "Hammer Strength" back extensions. This GHD bench makes the workout far more challenging and incorporates more muscles. Awesome!

14:00 rx'd

11:32 (PR)

29/m/230 lbs

as Rx'd 15:36

Whole family! No GHD, so we subbed with Sit Ups and weighted Good Mornings

F/04y/40"/036# AMY
7-7-7 Sit Ups

M/08y/49"/057# YORK
5 RFT: 30 SUs, 25 GMs 3#
12:24

F/10y/60"/135# CONNIE
5 RFT: 30 SUs, 25 GMs 15#
15:57

F/45y/62"/134# JULIA
5 RFT: 30 SUs, 25 GMs 30#
16:07

M/40y/68"/160# GEORGE
5 RFT: 30 SUs, 25 GMs 45#
8:33

as rx'd

15:27

subed 60 sit ups/30 back ext for 5 rds

9:58

13"50"

Done at home on the swiss ball with feet anchored.

11:37 (11 seconds better than last time)

As rx'd

17:28

the intense pressure in my head is the limiting factor with these.

Took me 30 min to be able to lift my head afterwards.

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

Time 12 min 42 sec (slower than list time, when I used Abmat and gym ball)

Had to sub. Anchored Sit-ups(not allowed Abmat it has not been risk assessed by gym) and Smith machine with bench for back extensions. Hope I have not broken it again. Was told that doing band assisted Pull-ups had broken Smith machine in gym. Going to the gym use to be a pleasure,not so much now, I wonder what I am going to get the blame for this time. Know I sound negative but it is getting beyond a joke.

Good Fun (sometimes)

What is up with the excruciating pain in the lower back that I, and it seems several others, experience? It's not like a tiredness, but more of a tightness. And when I say lower back, I mean very low back and centralized. Is it just weak muscle? If so, I'm stoked because I want to keep cranking these babies and get that muscle strong. But I fear that this is something resulting from improper form or stretching, and if I push it too hard, I might risk some serious damage. I feel the pain towards the top of the movement. Could anyone help out?

24/m/160/5'9"
11:45
Normal Situps.

Rx'd 11:58.

8:42 as rx'd, angled setup 24" box.
(1:42,1:47,1:45,1:55,1:31)

BS:10x135,6x225,5x315,5x345
DL:3x5:225,315,315

later,
b
m/32/5'8-1/2"/167

As rx'd 10:49.

I was a day behind, but took yesterday as a rest day, so I did Friday's for today.

Subbed regular situps and modified back extensions over the free bench (at home). 8:29.

As rx'd
hands on head whole time

8:32

Currently in Germany (Vogelweh) for the next 6 weeks.

It felt slow with several mini-pauses between some of the last few situps, but the clock stopped at 8:21. Good supplement to CF strength bias. I am in week 4 and making significant improvement.

OUT

9:38 pr

36M191
13:15,
sub'd 10ghd + 20 regular situps
Next time to 15 or20 ghd.

36F126
20 mins, 4 rounds

M/31/206/5'10"
15reps GHD sit-up Ghd broke
finished w/
ab-mat sit-ups
45lbs barbell good mornings
10:52
added
5-5-5-5 deadlift at
225lbsx5;235x5;245x5;255x5

Subbed inclined situps (> 45 degree) for GHSUs

22:18

[22:18]

as Rx'd @ CF Nasti:

9:49 i think

first time getting to use actual ghd, did this a bit after Daniel

CFWU1

Scaled
10 GHD and 20 feet-anchored army-style sit-ups per round.
Hip extentions

11:01

#338 Alex

GHD sit-ups really tax your hip flexors as well as your abs. The larger of the hip flexors (Psoas) attach from your lumbar vertebrae to your femur and the contraction when doing GHD situps creates shear stress on those vertebrae. You may be feeling that stress as the pain you describe.

You need to be sure to strongly flex your quads (rectus femorus specifically) by straightening your knees strongly on the way up. The rectus attaches to the pelvis and also down past the knee. The powerful contraction of the rectus relieves the psoas of a lot of the work and of the pressure on the lumbar vertebrae.

Check out the videos on GHD especially the one with Nicole demoing.

Regards.

M/31/5'7"/175

3 Rounds
10 GHD
10 Decline Sit ups
12 Back Extensions

Weak. Dizzy, headache and the lower back just cannot handle that many back extensions. I have found a major weakness in my fitness (at least I hope it's that and not an undiscovered injury). Wow.

scaled to:

5 rounds

15 decline situps
15 back extensions

3 mile run
22:59
then
4 rounds
30 Sits 30 Backs
7:57

First time I have don this with the GHD.

As Rx'd 15:18

16:25 last time, so it is good to get some improvement.

chinchen - m/30/180/75"

8:50

gunnar

7:47

16min03

M/40/175/6'

11:50

M/46/160

Brand X "Pack"

4 Rds for time:
-20 GHD situps (modified on my power rack + flat bench, went parallel, arms forward)
-15 Back Extensions

5:57

as rx'd
21:54 booo

8:23 as Rxd
f/26/5'5"/175

WOD#2 so Mod decline SU
21/26-18/23-15/20-12/17-9/12
Total= 13 min.
Next time scale to "Pack" 20/15 4 rds.

as rxd

9:04

CFWUx3 (situps and BE on first round only)
15:07
w/ Matt, he did 2 rounds first then I started alternating in, finished last two rounds on my own.

Matt: 15:35 15 GHDs in each of first 2 rounds, inclines for the rest.

4 rounds
19min

9:54

as rx'd
10:02

thanks to the wife for sitting on my feet

I used to work at the playboy mansion when I was 19 years old. I was a butler and got paid $7.46 per hour. Sigh... was fired.

18:19 PR

as rx'd: 16:25.

five rounds of:
18 ghsu
15 back extensions

9:33

13:02

No stop watch. Guesstimated looking at an analog clock.

Swiss ball w/ feet anchored under bench for both

+/- 18:00

My back is going to make me pay for this tomorrow.

m/31/6/200

1st time trying this workout

4 rounds as rx'd in about 26:00

I have terrible form at glute-ham sit ups!

25/m/6'1"/170

13:34 PR

M/195/32

15.37min

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

9:12
--------------------------
Compare to 090712

8:18

As Rx'd

10:50

CFWU x3
Burgener warm-up
WOD: 16:15 *Had to use the Smith Machine, a bench and a ball...which led to some time being wasted between rnds setting up..anyway it was a good work out.
Extra: 2x50x30 db curls, 2x50x30 cable kick backs, 5x5x225 flat bench

m/28/173

GHD situps w/ alternating arms

30 min

smoked...

used 2 benches for GHD situps

14:15

warmed up with a 1000 meter row
rx'd 20:50
(about 1 minute better than last time)
limiting factor was blood rushing to my head,
back extensions broken, GHD's not as much

As Rx'd but had poor form in my opinion.
Sit ups weren't all the way back.
Back extensions weren't didn't go above horizontal.
Brokern Sets.
14:04
Already feeling the tightness 5 min later.

Recovering from tweaked back. Did scaled version 9/22.

3 RFT
30 Abmat SU
25 Back Ext.

10:31

Whoa! right after Bingo, good to see you "Master" bro!

6:19 PR

Usual anchored ab-mat situps, and GHD BE's. Not perfect form.

21/M/195

as rx'd 9:40

m/ 27/ 200/ 74"

Just coming back from four days off (had my birthday weekend, ate loads of junk!). Still, I felt strong today :)

As rx'd, 14:12 - full ROM on every single rep.

As rx'd 16:58

(done 9/20 after a rest day)
12:33...141/163
Sub 20 reps on abmat and 15 135# deadlifts
Under-scaled this one.

5 rounds

30 decline bench situps
25 back extensions (@ approx. 45 degrees)

14:33

25/m/150/5'8"

as Rx'd: 10:54 - slower than last time, but better ROM.

subbed abmat sit ups & back ext. for GHD sit ups:

9.55 (PR)

34yom / 205lbs

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

10:50

Moved up to pack this time, and it was almost too much. The GH sit-ups were really hard, and I'm still concerned about form because I'm doing them on the Smith machine. Think I need to lower the Smith machine bar one notch next time to alter the angle of my body.

misread this one and did 25 ghd situps and 30 back extensions. had to share the ghd so i subbed straight leg back extensions with a 45# bar. finished in 10:01

as rx'd 19:08

M/53/142/5'8"

as Rxd 14:41

Upper Body fight Gone Bad Workout

Pullup (Mini purple)19-7-9
Dip (Blue) 21-17-13
Back Extension 35-30-29
Sit up 20-19-25
Row (Calories) 11-9-8

Total 106-92-87= 285

CFWU

12:14 (PR) as Rx'd. I'm not sure I could do it any faster. My head hurt so bad afterwords I almost threw up.

M/24/5'9"/172

11:27

M/37/185/5-10
As Rxd
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

12:15

Back extension were unbroken all reps.
GHSU...not so much broken after 18, then only got worse.

2.20-2.33-2.35-2.24-2.22
Avg HR at 62% (with max HR at 220)

First time not scaled with ab ball and 45 degree back ext.
Felt like a good solid effort.

12:36 (25 GHD per round)

Compare to:
090712 - 11:54 (20 GHD per round)
090514 - 12:38 (25 GHD per round)
090126 - 12:06 (20 GHD's per round)
070902 - 13:40 rx'd

rxd 10:27

skipped

M/32/5'4"/142lbs
Subbed physioball with feet anchored for GHD situps.
7:51
Not my best

M/32/144lbs/5'5"

Subbed physioball with feet anchored for GHD situps.
6:45

as rx'd

13:37 (pr)

13:48 (PR)

Damn you Deezy!!! I was excited that I killed my old PR by 39 seconds. And you have to beat it!!!

as rx'd:

13:26

6:58. anchored situps

Didn't have the equipment to do it properly. Substituted with what I thought would be good
5 rounds
30 Hanging Knee Raises
25 45lb Barbell Good Morning

8:36

13:37 @ CFB as rx'd

M/20/5'10/140

Birthday today! Can't workout tomorrow as I'm going to Edinburgh, so as a birthday treat I did today's wod and then 20 mins later did tomorrow's wod also.

today's wod;

scaled to brandx 'pack' since never really done GHD sit-ups, also scaled ROM;

20 GHD sit-ups (only went to just below parallel)
15 back-extensions

4:36 - was too easy, but at least I'll be able to walk tomorrow, haha.

tomorrow's wod;

scaled to brandx 'pack'

21-15-9-3
handstand push-up progression (kneeling on 22' box)
tuck pull-ups

16:38

forgot to say GHD sit-ups and back-extensions were performed using a bench and smith machine

m/40/6'/175

As rx'd
18:20
Ugh!

@thesweatbox

12:56 (newPR)

Subbed open legged situps

10:33mins

M/31/5'9"/152

As rx'd. Used a 32" high sawhorse as an improvised GHD. Wedged my feet under my workbench.

15:09

CFWU followed by the WOD as rx'd

5 rounds of 30 GH situps and 25 back extensions

7:54

Done over a swiss ball.

As Rx'd 16:57

18:10

12:11

CFWUx3
GHD: x30
BE: x25
5 rounds, 12:25
Very slow, but GHD were much deeper than last time, and I have the DOMs to prove it.

unanchored situps and supermans

6:02

29 Burpees
WU
13:13
M/48/193#/72"

as rxd 14:58

as rx'd:
20:48

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

10:14

(Did at home on the floor)

19:33
This was rough... my core strength needs work.
Only went to the floor on the first 2 rounds, went parallel for the last 3.

18:50

24:22

m/35/5'9/171
CFWU-2. Trying to get to Triangle for FGB. No back ext. 12 strict PU 2nd. Superman. Burgener. 28 Burpees.
15:15
Little disapp. No excess carbs beforehand this time compared to last. Notches on 3 for 1st time on GHD bench. A lot more burn in hamstrings on GHD & back ext. Make sure to flex quads on way up on GHD.
7/12: 13:35-PR
5/14: 16:23
3/31: 19:58

playin catchup...

CFWU x 3 (-s/u and back x)

wod as rx'd. in a hotel so i had to rig up benches, weights and other machines.
most of my time was spent repositioning equipment inbetween rounds.

frustrating

23.39

4 rounds, 16 mins

34 yom 200 lbs

Close to rx'd, had to anchor feet under bar.
12:29

9:33 as rx'd

34 yof 130 lbs

Modified Glute-ham sit-ups to 15
7:55

090712

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

090918

Regular Sit-ups - no GHD

3 rounds - out of time

14:08

M/35/6'/208#

Scaled back to 15 GHS which is 5 more per round than last time ;-)

Did 25 extensions per round

5 rounds = 14:49

Did 15 GHD and 15 K2E in rounds 4&5
25 Back Ext each round
19:27

5 rounds of:
30 mat sit ups with 12# med ball
25 stiff legged dead lifts with 25# dumbbells.

9:25

may have been slightly intoxicated for this one. whoops.

Puppies:
Three rounds for time of:
10 Unanchored Situps
10 Back extensions

3:20

Puppies:
Three rounds for time of:
10 Unanchored situps
10 Back extensions

4:12

23.m.137.65"

as rx'd
10:39(PR)

Last Time/PR:
11:01

15:00

3 rounds

GHD 15-10-10
Back extensions (using GHD) 10-10-10

My back extensions were w/ legs at horizontal, as opposed to 45 degrees, so I guess that's harder

First time doing GHD, no fuzzy grapefruit so will up it next time

As rx'd
14:15

45/m/164

30 GHSU
30 Back Ext

18:40, ok, sit ups weaker, way off PR

10:30

Army Style Sit Up
Incline back extension

10:30

Army Style SU
Incline Back Extension

42/185

Have not done glute ham in a while so used ab-mat.

12.06

as rx'd

TIME - 17:16 (PR)

10:02