October 16, 2009

Friday 091016

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

Post time to comments.

Compare to 090227.

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Erik Behan, Waynesboro Virginia


2009 CrossFit Games: Rachel Steinbrucker - video [wmv] [mov]

Posted by lauren at October 16, 2009 7:43 AM
Comments

Holy early post!

Comment #1 - Posted by: Dave at October 15, 2009 5:25 PM

Good thing I like running, the wife on the other hand hates it! This will be good!

OUT

Comment #2 - Posted by: DustinStalter at October 15, 2009 5:26 PM

doesn't look too hard...

Comment #3 - Posted by: adam at October 15, 2009 5:26 PM

hip back extension?????

Comment #4 - Posted by: adam at October 15, 2009 5:27 PM

Guess Coach and Lauren thought our deadlifts were lagging in the CFTs!

Comment #5 - Posted by: Benny1 M/40/74"/220 at October 15, 2009 5:27 PM

HELLO HAMMIES!!!

Comment #6 - Posted by: Tim Carr at October 15, 2009 5:29 PM

Okay question. In the demo's they do this motion really slow and controlled and it seems like you'd have to do it pretty slowly to get that full "snake" motion.
Would you say it's more important to focus on getting this movement right and not blaze through it? Seems like this workout could cause some serious back problems if done improperly.

Thanks!

Comment #7 - Posted by: d.dot at October 15, 2009 5:34 PM

Sick!

Comment #8 - Posted by: Ducey at October 15, 2009 5:46 PM

That is motivating.....peanut, u r a motivating MILF!!

Comment #9 - Posted by: cheeks at October 15, 2009 5:48 PM

@ #8
Yes, you are correct, a hip-back extension can not be done nearly as fast as a regular back extension. This is an example of a movement where technique takes precedent over intensity.

Comment #10 - Posted by: Jesco at October 15, 2009 5:49 PM

Anyone have any ideas for a good sub for the hip-back extensions. No GHD at the gym and I really hate running treadmill anyway, so I was thinking something I dont need equipment for.

Comment #11 - Posted by: Nick S at October 15, 2009 5:55 PM

Anyone have any ideas for a good sub for the hip-back extensions. No GHD at the gym and I really hate running treadmill anyway, so I was thinking something I dont need equipment for.

Comment #12 - Posted by: Nick S at October 15, 2009 5:55 PM

GREAT TO SEE YOUR VIDEO RACHEL!

You were a great "WOD Partner" during that sand bag run/jog/walk/stumble!

All the best for continued success with CF and your family!

~Kim Malz

Comment #13 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at October 15, 2009 5:58 PM

Inspiring video Rachel!
Awesome work!

Comment #14 - Posted by: Rob Corson at October 15, 2009 6:00 PM

Hey all, just thought I'd share a little.. One of the greatest (and potentially worst) things about CrossFit is that you see the WOD and you automatically think 'Holy crap, this is going to suck!' And then you think, 'ok, if I can get through (X) reps without breaking i'll be happy'. Then, all of a sudden you get through the WOD and massively surpass how well you though you were going to do.
This happened today with a 21,15,9 of 50kg hang squat cleans/burpees WOD with a 20 double under penalty for every time the bar drops below the knees TBC after the 21,5,9.
Finished in 9:11 and didn't need to do any double unders! I was expecting to have to do at least 80.
I know this isn't anywhere near 'fire-breather' material, but it still feels good!

Thanks all, going to enjoy this one...not!

Possible sub: clean high-pull or snatch high-pull
(Slow hip extension with d-lift, powerful back extension with high-pull)?

Comment #15 - Posted by: Wheels M/25/6'4"/210 at October 15, 2009 6:13 PM

Normally I try not to gripe about the WOD...

Are you F'n kidding me?!?!?!

Comment #16 - Posted by: Alex m/29/6'3"/180# at October 15, 2009 6:26 PM

AT my level one cert i was told that hip back extenions should never be done for time and its a mistake on the main site. Can anyone tell me how this wod should be done?

Comment #17 - Posted by: JWM at October 15, 2009 6:42 PM

Need a good sub for the HBE's please! Thanks in advance.

Comment #18 - Posted by: Escot68 at October 15, 2009 6:52 PM

Well at least I can do the 400m. Possible sub - good mornings using the back rolling technique? or DL 150# for same number of reps? I am struggling a little bit with this one. I looked at the previous post in Feb and others were subbing supermans.

Oh well, I think I will just sleep on it!

Comment #19 - Posted by: dom 47/m/174 at October 15, 2009 6:56 PM

What do you guys think will be a good sub for HBE's? we do not have that device in out home gym.

thanks in advance..

Comment #20 - Posted by: Chez at October 15, 2009 7:06 PM

WOW!!!! let the dogs out to play!!!! SUBRAT IT UP!!!!!! Love IT!!!!

Comment #21 - Posted by: RATB's at October 15, 2009 7:14 PM

Rachel, you are a true inspiration to women CrossFitters. Way to go girl!!!

Comment #22 - Posted by: Carri f/41/122/5"0 at October 15, 2009 7:24 PM

hahahaha just got in the door from finishing the hang power clean and push-up workout. Tomorrow's wod is ill!!!! Bring it yo!

Comment #23 - Posted by: cloudraker at October 15, 2009 7:40 PM

My sub for Hip Back Extensions will be Glute Ham Raises and I will call it "as Rx'ed". This will destroy my hamstrings!

Comment #24 - Posted by: Herm at October 15, 2009 7:40 PM

Question... I don't have a machine like they do in the video. Could I do hip back extension on an aerobic ball? Or what is the best way then? I have a machine that is back extensions with weights.. Or should I sub it?? Thanks

Comment #25 - Posted by: Jerod at October 15, 2009 7:49 PM

Question: Are crossfit.com, crossfitcentral.com, and crossfitfire.com all part of the same thing? I have been doing crossfit for a couple weeks but I recently found these sites and they look different.

Comment #26 - Posted by: Sam at October 15, 2009 8:17 PM

#26 Sam - those are affiliate websites. They have started their own CF Boxes and usually issue their own WOD's for their clients but the spirit and and source material come from CF Main...
Check out the main website for the Affiliate Blog . How to Affiliate - this will explain the whole procedure.
Hope you are enjoying CF!

Comment #27 - Posted by: Kyle In Indonesia at October 15, 2009 8:24 PM

ugh this will not feel good later.

Comment #28 - Posted by: Johnny P. at October 15, 2009 8:30 PM

#24 Herm

That is a great idea for a sub. I am with you on that one. I am trying to strengthen my hamstrings and this is a great way to sneak that work in. If one uses full range of motion, you can pretty much do most of the back and hip extension before getting into the ham raise. I like it!

#12 Nick

Another sub could be the rounded-back version of the good morning. Rip and Starr recommend this exercise, however, it is somewhat advanced and care should be used. Like the back/hip extension, the movement should be done deliberately and NOT quick and sloppy. Rip talks about it in Starting Strength and Starr's version can be found on the internet as part of his back injury rehabilitation protocol. 45# bar may be a good weight.

Comment #29 - Posted by: Ronnieboy at October 15, 2009 8:42 PM

400m=1/4 mi right??

Comment #30 - Posted by: aaronfit at October 15, 2009 8:46 PM

Thanks, Ronnieboy!

s'more, happy CF birthday (belated)! Patty (Cookie) is 2 days older than you :)

Comment #31 - Posted by: Herm at October 15, 2009 8:56 PM

COMPETITORS:

For those of you who want to compete on this WOD but are concerned about the controlled movement of the GHD Hip-Back extensions:

1. Complete each of the sets of extensions as a continuous set, and give yourself 1 minute to do each set.

2. At the end of each set (exactly 1 minute), SPRINT 400m and time each of these sprints.

3. Start each successive round exactly 4 minutes apart from the start of the previous round (giving you 3 minutes to sprint 400m, record the time, rest, and set back up on the GHD machine).

4. Post time of each 400m to the comments.

5. Stop by the FRAT Paleo Challenge and tell us how you did. This will be the FRAT's posted WOD for tomorrow.

Comment #32 - Posted by: Herm at October 15, 2009 9:06 PM

RE: Comment #30

yes 400m = 1/4 mi

Comment #33 - Posted by: cloudraker at October 15, 2009 9:10 PM

Did anybody else find yesterdays WOD to be pure hell. Ive always considered myself to be a great Oly lifter but just after 2 rounds I had to split the HSC into 5's and the pushups into 10's. It took me 21:52 and I was in pure agony doing the last 5 hang squat cleans.

Comment #34 - Posted by: StevieB (M/220/6'2) at October 15, 2009 9:13 PM

Just finishe the WOD. My back did not like that one at all. 22:40, but I did rowing instead of running.

Stevie B. I couldn't agree more with you!

Comment #35 - Posted by: Johnny P. at October 15, 2009 9:40 PM

Wow!!!! Exciting to see hip-back extensions in a WOD --- I do believe you mean the same movement as a Glute-Ham Raise, correct? I didn't think GHR had ever been used in a WOD, clearly I was wrong.

I'm glad to see it. I had planned to use GHRs in my WODs someday. The volume is scary as hell, though...

Comment #36 - Posted by: Cash Reynolds at October 15, 2009 11:18 PM

HERM - you are the bomb, as usual. I really like your subs.

Did 21 HBE's and found my back hurting (wrong technique). So started over and subbed the HBE's for a 2 part sub:

21,18,15,12,9,6,3 Back Extensions w/ 10kg plate
5 Glute Ham Raises (a-la Herm and Volleyball training) following each set above
400 m Run as Rxd

Not great but drained: 23:48 focused on technique and movement but ran hard on the 400's. Have Fun!

Comment #37 - Posted by: KL In Indonesia at October 16, 2009 12:15 AM

I'm new to CrossFit and have never done HBE's before so took it easy and did 10-10-10-10-9-6-3 with 400's in between. Don't have acces to a GHD either so went to the local shopping centre and did them on the trolley return rails :) ghetto

25:00

Comment #38 - Posted by: JDM Brisbane at October 16, 2009 2:34 AM

27 minutes

Comment #39 - Posted by: denny at October 16, 2009 3:03 AM

Where is the hip back extension video? I can't find it.

Thanks.

Comment #40 - Posted by: Sarahdvm at October 16, 2009 3:23 AM

Anyone have any comments on doing kettlebell swings instead of HBEs? I'm racking my brain for subs I can actually do at a track...taking a barbell out just doesn't seem practical but I have options with kettlebells.

Comment #41 - Posted by: keenan/m/39/73/208 at October 16, 2009 3:25 AM

#34 StevieB,

I'm not a lifter, but coming back from bronchitis.. yesterday was quite terrible.. took me 27 min and I split all series in 7s(PU) and 5s (HSC)
After 2nd round I employed daughter to come and cheer me tru it :)

Let's live to another day :)))))

Comment #42 - Posted by: jos at October 16, 2009 3:40 AM

did 12-10-...-2 hang squat cleans with 400m run in between in 23.44 - all cleans unbroken

(reason for sub: did hang power cleans yesterday instead of instructed hang squat cleans + don´t have a roman bench yet...)

Comment #43 - Posted by: Jon A at October 16, 2009 4:04 AM

M/42/5'11"/180

As rx'd

17:52

Comment #44 - Posted by: nutfam at October 16, 2009 4:22 AM

Subbed supermans for hip-back extensions.

Time=16.45 pr!
Last time=18.33 with same sub

Pleased with that. Was able to keep up a more steady pace with my running but still plenty of room for improvement.

Comment #45 - Posted by: prinze at October 16, 2009 4:25 AM

19:02 as Rx'd

Comment #46 - Posted by: John Davis at October 16, 2009 4:30 AM

59m/5'10"/214
as rx'd 18:13

Comment #47 - Posted by: stick at October 16, 2009 4:39 AM

m/35/153

15:25 as rx'd

Comment #48 - Posted by: Shane Cross at October 16, 2009 4:46 AM

28/6'8"/220

16:18

Comment #49 - Posted by: Stretch at October 16, 2009 4:55 AM

17:44

Comment #50 - Posted by: joecam 35/M/188 at October 16, 2009 4:58 AM

m/29/6'3"/235
20.12

Comment #51 - Posted by: KLG at October 16, 2009 5:03 AM

Holly crap!!! The run is the kicker!!!!!!!!!!!!!!!!!

Comment #52 - Posted by: olddog 43m/6'2"/215 at October 16, 2009 5:20 AM

47/6'3/215

Scaled to pack: dropped the 21 rep/400 meter round

21.54

Great WOD. The combination of the back/hip extensions with the runs were interesting. Those runs cleaned the carbon out of my system.

Comment #53 - Posted by: phil g atlanta, ga at October 16, 2009 5:21 AM

f/33/5'5"/130
18.27
Rx

Comment #54 - Posted by: Nikki at October 16, 2009 5:31 AM

23:55. But I accidentally threw in an extra 400M at the start and I had to wait for the treadmill to get up to speed and then start the 400. That was an additional 50 M each interval.

Comment #55 - Posted by: John Dubs at October 16, 2009 5:35 AM

Didn't have the HBE so I sub'ed in 42-36-30-24-18-12-6 sit-ups and 400M = 24:50

Comment #56 - Posted by: Steven at October 16, 2009 5:36 AM

m/41/5'6"/145

23:08

Comment #57 - Posted by: duane at October 16, 2009 5:40 AM

m/36/6'2"/204.5

18:31

Comment #58 - Posted by: braler01 at October 16, 2009 5:47 AM

As Rx'd: 16:10

Comment #59 - Posted by: Dave S. M/ 37/ 6'5"/ 205 at October 16, 2009 5:48 AM

Running machine with a 3.5% incline at speed 16

Ran 420 meters to allow it to get up to speed, concentrated on form for the HBE's.

27:37

Comment #60 - Posted by: Rivs at October 16, 2009 5:49 AM

Subbed #45 good morning with roll of spine
Ran 400's outside

14:55

Comment #61 - Posted by: amped 35/M/190/6' at October 16, 2009 5:57 AM

Subbed 135# Romanian Dead Lift for Back Extensions.
17:50

Comment #62 - Posted by: tom lobach at October 16, 2009 6:02 AM

I can do this one alone! (This will become a keeper in my travels)

Wheels #15
Dude I am totally with you on that thought. It never hurts to remind myself that the only thing standing between me and my goals on the WOD is ME!

Then (afterwards) I always hear one of the committee-in-my-head voices say,

"See I TOLD you we could do that!"

Gonna be trapped in the cage (too cold and rainy for riding Grace) for 7 hours today traveling to upstate NY so we'll see if I stretched enough afterwards. If not I'll stretch at breaks, funny how obese mammals stuffing their bodies with road garbage look at me on the lawn next to my truck stretching like I'M weird! Makes me wonder how I ever was one of them.

just what worked for me...

Mac

Comment #63 - Posted by: Mac Patrick at October 16, 2009 6:09 AM

f/23/5'8"/175

as rx'd

22:33
(i hate running, so just tried to stay steady on the 400s-- exactly 2:00 each round)

Comment #64 - Posted by: steph at October 16, 2009 6:20 AM

Pack. Sub incline back extensions. 21:12.

Comment #65 - Posted by: WR at October 16, 2009 6:27 AM

OUCH!! WOW let me tell you...

I didnt time it forgot to..but couldn't figure out the proper way to do the HIP-Back EXT so we did hyperextensions on a roman chair instead and still ran the gambit and did an additional one to boot. plus starting to add-on everyday WOD 10 ring kneeups, 5 ring dips(attempts), and 10 toe to bars....awesome really love this stuff!!!!

Email me, Wichita, KS we need to get together and plan some real training days at one of our parks....cold or not this is too fun to pass up to meet other CFtrs!!

Comment #66 - Posted by: RATB's at October 16, 2009 6:36 AM

31/m/5'10"/210

28:35

Last time I did a 500m row instead of the run. This time I did the runs on a treadmill.

Comment #67 - Posted by: D Craig at October 16, 2009 6:36 AM

Rachel, great video. You are in inspiration. You set a wonderful example.

Comment #68 - Posted by: Gillian Mounsey at October 16, 2009 6:39 AM

18:57 as Rx'd

Comment #69 - Posted by: Tyler Scott at October 16, 2009 6:41 AM

34/F/5'10"/160

Ow.

Back was cramping and on fire the entire WOD. Total mental workout to keep going (and to try and go hard) when your low back is locked up. Those hip-back extensions are just as evil as I remembered; at least it was nice and cool outside for the runs.

16:39 PR (a little over a minute faster than back in Feb)

Comment #70 - Posted by: Laura DeMarco - CrossFit Rx at October 16, 2009 6:41 AM

bw 165

subbed rowing for running
17:06

Comment #71 - Posted by: paulw at October 16, 2009 6:45 AM

20:57 as rx'd.

Comment #72 - Posted by: Dave 36/m/68"/175 at October 16, 2009 6:48 AM

17:54
previous 19:21

Comment #73 - Posted by: Gabriel Wright at October 16, 2009 6:50 AM

Fun WOD.

16:55

Go Navy!

Comment #74 - Posted by: Varp at October 16, 2009 6:55 AM

CG E-City CrossFit
Leary(m/44/5'11/200)
16:26

Comment #75 - Posted by: Dan Leary at October 16, 2009 6:57 AM

Hey guys! If I want to sub burpees for a 400M run whats an appropriate number? 20?
Thanks!

Comment #76 - Posted by: Wes at October 16, 2009 6:57 AM

18:28

at hotel gym so had to do back extensions on a mat.

Comment #77 - Posted by: beemer (F/38/5'4"/130) at October 16, 2009 6:58 AM

24/6'2"/205

21 flat. Should have pushed harder on the treadmill.

Comment #78 - Posted by: JoeSink at October 16, 2009 7:04 AM

19:52 subed GHD sit-ups for hip-back extension because I need to work on my hip-back extension technique

Comment #79 - Posted by: Joe at October 16, 2009 7:04 AM

21:21

Comment #80 - Posted by: Andy at October 16, 2009 7:07 AM

CFWU
situps on steep decline

WOD
as Rxed, running on this route: http://www.gmap-pedometer.com/?r=3068555

20:15

Comment #81 - Posted by: rbst m/33/5'10"/187 at October 16, 2009 7:12 AM

as rxed

16:33

Comment #82 - Posted by: fat tony 5'3"/150/29 at October 16, 2009 7:20 AM

M/22/6'2/160

15:15

Comment #83 - Posted by: SeanMerron at October 16, 2009 7:25 AM

19:05

Comment #84 - Posted by: Charbs 23/190/m at October 16, 2009 7:26 AM

M/22/6'2/160

15:15

Wanted to add: Ran at 11 on treadmill every round.

Comment #85 - Posted by: SeanMerron at October 16, 2009 7:28 AM

Subbed BE

16:46 KAF

Comment #86 - Posted by: Wayne at October 16, 2009 7:35 AM

F/22/5'3/108

19:24

started at 9.5 then decreased

Comment #87 - Posted by: LauraShipley at October 16, 2009 7:36 AM

m/37/187/6'00"
as rx'd
18:10

Comment #88 - Posted by: VooDoo Medic at October 16, 2009 7:37 AM

As rx
22:49

Comment #89 - Posted by: UD-ai at October 16, 2009 7:38 AM

41/m/176cm/73kg

As rx'd

18:38 (last time 17:44 with back extensions)

Harder than expected. Did much better hip back extensions compared to last time (used wooden beam at 4F-Circle).

Comment #90 - Posted by: Memuc at October 16, 2009 7:38 AM

As rx'd
23:15

Did I say I LOVE CROSSFIT!!!!!!!!!!!!!!!!!

Comment #91 - Posted by: OLDDOG 43M/6'2"/214 at October 16, 2009 7:55 AM

Subbed 400m rows.. just got my new c2 rower! going to be using it .. that's for sure
also subbed marvin haglers... arms and legs out parallel to the floor and back in. Would have preferred hip back extensions.. good workout!

20:45

Comment #92 - Posted by: Diana 5'9/F/145/25 at October 16, 2009 7:58 AM

oh and #85.. way to push it hard.. reminds me how I was slacking!

Comment #93 - Posted by: Diana 5'9/F/145/25 at October 16, 2009 8:04 AM

34/m/175

can't run due to sprain ankle

did diane 5:32
blue/green

Comment #94 - Posted by: ffkwill at October 16, 2009 8:11 AM

Hi Guys this is my first post on crossfit i've been doing crossfit for 5 weeks now and love it

19/m/125

20:34

accidentally run another 400 in the beginning... a little extra never hurt anyone

Comment #95 - Posted by: Dash at October 16, 2009 8:15 AM

I found a good sub for ring dips if you dont have access to rings. I tied a towel to the ab straps that hang from a pullup bar. it doesnt work for muscle ups but it beats doing 4 dips for every rx'd ring dip. i know it isnt part of the workout for today, but i figured i would toss it out there for anyone who was frustrated with their conventional gym equipment like i am.

Comment #96 - Posted by: andrew at October 16, 2009 8:16 AM

21:52 as rx'd

Comment #97 - Posted by: Gene @ Foundry CrossFit at October 16, 2009 8:17 AM

20:49 (strict back extentions with 8lbs, never did hbe before)

Comment #98 - Posted by: gs at October 16, 2009 8:24 AM

m/28/6'/331

32:31

sub good morning with rounded back technique (45 lb)

Comment #99 - Posted by: nick.d at October 16, 2009 8:32 AM

As rx'd 21:10.
Way to early and cold to be running that much.
Blah! I love it!

Comment #100 - Posted by: wyatt22 at October 16, 2009 8:34 AM

Subbed 800m stationary bike for the runs. hbe as rx'd

18:55

Comment #101 - Posted by: SueAnne/f/49/5'6"/134 at October 16, 2009 8:34 AM

Hi,

I'm trying to figure out how to do the HBE, but I can't access the instructional vid (at work), and have been unable to find anything on google. I've done a standard back extension using a roman chair before, but I'm not sure how that is differenet from the HBE.

Can anyone explain or provide pictures? Thanks.

Comment #102 - Posted by: Alex/24/M/6'3"/183/Chicago at October 16, 2009 8:40 AM

did yesterday's WOD

as rx'd 17:44

Comment #103 - Posted by: adam (m/23/5'9"/165) at October 16, 2009 8:46 AM

22:46

Comment #104 - Posted by: Hale at October 16, 2009 8:51 AM

As rx'd.

17:10

Comment #105 - Posted by: Tanzenfranz at October 16, 2009 8:54 AM

HOLY HAMSTRINGS!

CFWUx3~minus back ext.

GHD hip/back extensions
runs on treadmill....too darn cold for me!

TIME: 17:21

Comment #106 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at October 16, 2009 9:14 AM

19:24 as rx'ed

Comment #107 - Posted by: jeremy at October 16, 2009 9:27 AM

Whoops! I started off with a 400m run before doing the HBE's...LOL...So after my last set of Back extensions I walked to the White board and saw that there was a last 400m run to do and turned around to run another 400m! So, instead of 1.75 miles, my total run distance was 2.12 miles (as per Nike+). Total run time was 14:15.

I also took my time on the HBE's to keep them controlled after reading the comments about them not being done 'for time.'

So, my TOTAL time was 21:24. I did some averaging and figured that had I only run the 1.75 miles, I would take off 2:09 to bring me to a time of:

19:15

Comment #108 - Posted by: neil at October 16, 2009 9:28 AM

18:49 r'xd

Comment #109 - Posted by: luca z. at October 16, 2009 9:30 AM

M/23/190/5'10

18:09 as RX'd.

Didn't beat my last time, but did this WOD immediately after doing yesterday's WOD which I had to make up.

Comment #110 - Posted by: ryan u. at October 16, 2009 9:40 AM

16/10/09
M/34/79
As rxd
Runs on treadmill at 20km/h (no incline)
15:31

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

Comment #111 - Posted by: blackrockboy at October 16, 2009 9:41 AM

As rx'd:
19:59

Comment #112 - Posted by: Shawn B. at October 16, 2009 9:41 AM

As rx'd:
19:59

Comment #113 - Posted by: Shawn B. at October 16, 2009 9:42 AM

#93 thanks! I don't know what it was today, i just focused on my breathing and got through the run every time. My gf was joking me saying I looked like a whale with the HBE too haha. Those were a lot of fun! Sure I got plenty of globo gym looks on that lol. My avg run took about 1:30 so about 10:30 of the time was the run and the other 4:45 on the HBE's.

Comment #114 - Posted by: SeanMerron at October 16, 2009 9:43 AM

I died! 21:52

Comment #115 - Posted by: Tony R at October 16, 2009 9:43 AM

21:33 sub extentions for supermans 5'10/150/50 yrs.
nice pic kcso swat I thought at first it was just a bunch of 08'ers stealing a tire

Comment #116 - Posted by: ron at October 16, 2009 9:43 AM

New crossfitter looking for a workout partner in northwest arkansas. working out at world gym in bentonville. 321 GO!!!!!!!!

Comment #117 - Posted by: craig at October 16, 2009 9:51 AM

M/34/215

As Rx'd

19:52

Comment #118 - Posted by: Cavscout_Dan at October 16, 2009 9:54 AM

21:17

Comment #119 - Posted by: Nicholas at October 16, 2009 9:55 AM

Running 400 meters on treadmill stinks. So....4 rounds for time: 5 hspu / 15 hip-back extensions / 20 double-unders / 20 crunches / 20 squats. 14:57

Comment #120 - Posted by: Jon E at October 16, 2009 9:59 AM

m/49/6'3"/165

.25 mile runs on treadmill
16:40

Comment #121 - Posted by: MajorDad at October 16, 2009 10:00 AM

16 minute Abs workout::

400 m run
42 sit-ups
400 m run
36 sit-ups
400 m run
30 sit-ups
400 m run
24 sit-ups
400 m run
18 sit-ups
400 m run
12 sit-ups

(16 min flat)

Comment #122 - Posted by: Matt M/22/170 at October 16, 2009 10:09 AM

m/26/177/5'11''

20:28, back extentions on a bench, runs in lipscomb sac, out of weight room, up stairs, 3 laps, and back down, a little farther than 400, stairs slowed us down a little!

Comment #123 - Posted by: ****Trevor Brown**** at October 16, 2009 10:12 AM

18:10 as RX'd
m/29/6'2"/180

Comment #124 - Posted by: James CFAddiction at October 16, 2009 10:26 AM

17:52

M/26/194/68in

Comment #125 - Posted by: JayJay at October 16, 2009 10:27 AM

As rx'd

19:20

Ran outside at gym. Had go come back into the gym each time to get to the back extension machine. That added some time.

Psalm 19:14

Comment #126 - Posted by: Jon/M/27/5'9/160 at October 16, 2009 10:36 AM

M/44/185/5'9"
Sub'd 500M rows - 24:00

Comment #127 - Posted by: Alan at October 16, 2009 10:36 AM

M/34/5'11'/176 lbs.

This is my first WOD (total newbie!). I have two lumbar hernias that have been a pain in the butt for the last year, so I subbed with prone back extensions on the floor, I guess those are the superman. My time was a little sloppy (30'20'), but it felt great, my back didn't hurt at all!! I'm looking forward to keep on training.

Comment #128 - Posted by: Rene J. Guillon at October 16, 2009 10:39 AM

Completed the workout, didn't time myself.

Comment #129 - Posted by: Sean5 at October 16, 2009 10:46 AM

As Rx'd 21:34 (2 min Delay due to noob on hip extension rack)

Comment #130 - Posted by: Brian at October 16, 2009 10:49 AM

Yesterdays and todays:

CFWU
5 rounds:
95# hang squat clean (15reps)
30 pushups
21:05

Plus:
18,15,12,9,6,3 GHBackExtension with .5mi/setting 9 recumbi bike intervals---26 min (I think--stupefied by the end of this workout so the clock thing is questionable but conservative)

Comment #131 - Posted by: MikeF at October 16, 2009 10:50 AM

As Rxd

27:32
(gym...treadmill...)

Comment #132 - Posted by: liv4tris at October 16, 2009 11:04 AM

The Back Extension station is approx 40m from the Treadmill. And there are stairs. Did it as RX'd, anyway.

23:43

Comment #133 - Posted by: Steph M/34/5'6"/147 at October 16, 2009 11:07 AM

I can't find a video of what a hip-back extension looks like, can anyone help me out with a link? Thanks.

Comment #134 - Posted by: Nate_L at October 16, 2009 11:15 AM

Doing a little work capacity experiment. Forced week off work/travel related 10/23-30 so 2-a-day WOD until then.

#1 CFSB re-set
Shoulder press 3 x 3

95 x 3
100 x 3
105 x 3

High Rep 1 x 65 x 15

WOD
AMRAP 20 min
Row 250 M
SDHP 95# 21 Reps
PU 15

As Rx'd 3 Rounds + Row 250M

Comment #135 - Posted by: bingo at October 16, 2009 11:19 AM

Nate_L,
Search "hip back extension" in YouTube.
It's there.
Peace Brotha,
Nubiaska

Comment #136 - Posted by: Nubiaska at October 16, 2009 11:32 AM

as rx'd

18:58

Comment #137 - Posted by: ferb44 at October 16, 2009 11:32 AM

Started with runs too
22:59 felt faster than that

Comment #138 - Posted by: Angelo at October 16, 2009 11:35 AM

Modified Warm-up

WOD
:18::39

Subbed biking 3x's the distance the first 3 rds, then rowed the last 4rds. Dr gave me a steroid shot in the ol'arss today. Hopefully that will take care of the bursitis in the shoulder.

Bingo- How you doing bro?

Get some, Go again!

Comment #139 - Posted by: DJ at October 16, 2009 11:35 AM

20:49

Comment #140 - Posted by: CC at October 16, 2009 11:35 AM

as rx'd 16:15

Comment #141 - Posted by: Jamie/m/175/5'11"/30 at October 16, 2009 11:38 AM

15:21

Today/Last time
21 HBE :32/:31
400m 1:32/1:38
18 HBE :40/:35
400m 1:39/1:50
15 HBE :34/:31
400m 1:43/1:53
12 HBE :34/:30
400m 1:48/1:57
9 HBE :28/:23
400M 1:50/1:57
6 HBE :20/:19
400m 1:51/1:53
3 HBE :14/:13
400m 1:31/1:38

Comment #142 - Posted by: Jim D. 49 yom 165# at October 16, 2009 11:40 AM

15:21

Today/Last time
21 HBE :32/:31
400m 1:32/1:38
18 HBE :40/:35
400m 1:39/1:50
15 HBE :34/:31
400m 1:43/1:53
12 HBE :34/:30
400m 1:48/1:57
9 HBE :28/:23
400M 1:50/1:57
6 HBE :20/:19
400m 1:51/1:53
3 HBE :14/:13
400m 1:31/1:38

Comment #143 - Posted by: Jim D. 49 yom 165# at October 16, 2009 11:40 AM

lost some time running room to room and waiting for treadmill to start up...

As RX'd
19:43

Comment #144 - Posted by: Bryan CK M/23/5'10"/140 at October 16, 2009 11:53 AM

21:30. Last time 25:00. Some were probably not hip / back extensions

Comment #145 - Posted by: sbennett at October 16, 2009 11:55 AM

M/47/170/5'10
16:15
Did this WOD on the beach and sub'd hip back extensions with Good Mornings using 35lb kettlebell.

Comment #146 - Posted by: Burko at October 16, 2009 12:00 PM

21:39

Comment #147 - Posted by: tjo at October 16, 2009 12:06 PM

m/23/160/5'10"

As rx'd
*15:33*

Comment #148 - Posted by: Daniel Sonsini at October 16, 2009 12:11 PM

Just wanted to give a much deserved compliment to Rachel aka "Peanut", great job and great attitude

Comment #149 - Posted by: Wib at October 16, 2009 12:27 PM

Too gorgeous out to stay inside, so I ran 3 miles on the cross-country course, 19:37 (PR for that course is just under 19:00), then did 3 rounds of 30 GHD, 25 BE, 9:33. Cash out: Isabella with a dowel, focus on "extending and then instantaneously compressing" the hip.

Comment #150 - Posted by: Kamper/M/45/74"/200 at October 16, 2009 12:32 PM

as RX'd

19:16

M/46yrs/5'8"/165lbs/ATL

Comment #151 - Posted by: bradmcleod at October 16, 2009 12:33 PM

14:45

(CrossFit age: 2.5 months)

Comment #152 - Posted by: Greg/M/43/70"/150# at October 16, 2009 12:40 PM

CFWU x 3; std but PU on gravitron still...

As rx'd
lots of time running from BE rack to track but hey its running...

24:46

Comment #153 - Posted by: F15E_WSO_M/47/6'/175 at October 16, 2009 12:44 PM

18:14
ran on a treadmill. hopefully one day I will be able to do this one without any interruption. until then it looks like my time will stay the same.

Comment #154 - Posted by: magnus 24/5'8"/155 at October 16, 2009 12:46 PM

48/6'/183
21:32
subbed weighted Good Mornings for hip extensions
great run for me..getting better at them.
pretty leg intensive 2 days now

Comment #155 - Posted by: SteveOB at October 16, 2009 12:51 PM

Injured foot and no roman chair so subbed HBEs for back extension and running for 400m row.

22:22

Comment #156 - Posted by: Alex/24/M/6'3"/183/Chicago at October 16, 2009 12:53 PM

great times people!! i gotta get mine down..running max 8.5. seems like i cannot go much faster but i'm sure i can. At my age always worried about an injury..

Comment #157 - Posted by: SteveOB at October 16, 2009 12:56 PM

m/42/165/6'

16:48--last time: 13:47

Comment #158 - Posted by: P&M at October 16, 2009 12:56 PM

M/48/6'3"/195

as rx'd 16.24

Comment #159 - Posted by: JimL at October 16, 2009 12:56 PM

15:56! Amazing how hard 15 minutes can be lol

Comment #160 - Posted by: Tia at October 16, 2009 1:11 PM

sub back ext w/ good mornins
17:35

Comment #161 - Posted by: lawman698 at October 16, 2009 1:14 PM

22:08
a few back cramps on the HB extensions(my first time doing these in a wod), first 3 rounds were looong! broke into 7's, 6's and 5's, way more intense that back extensions, runs averaged around 1:45, 46 burpee warm-up. stupid burpee challenge:-)

Comment #162 - Posted by: Ken M/45/5'11"/188 at October 16, 2009 1:20 PM

first time doing the hip-back extensions.

wow, i love them...talk about a burn. I went super slow which shocked the paraspinals a very well...

Comment #163 - Posted by: Noah Abrahams at October 16, 2009 1:22 PM

hmmm.... anyone know where else to find video of hip-back extensions... The video file on the demo page seems to be corrupt. I tried youtube but there wasn't much there.

Thanks

Comment #164 - Posted by: thenine at October 16, 2009 1:24 PM

22:18

Comment #165 - Posted by: Raph at October 16, 2009 1:25 PM

AS rxd
Outdoor run
17.41

Comment #166 - Posted by: Jonblaze at October 16, 2009 1:28 PM

19:14, had to sub 500m rows.

Comment #167 - Posted by: ScottMacArthur at October 16, 2009 1:35 PM

As rx'd
18:36
One word... OUCH LOL

Comment #168 - Posted by: Mike C at October 16, 2009 1:40 PM

Wow....a lot tougher than I thought

21:24

Comment #169 - Posted by: Drew at October 16, 2009 1:40 PM

17:07

1 min. longer than last time, and unlike last time, subbed supermans. Avg HR 182, peak 195. At Shasta College track, Redding, CA. Good work Bingo.

Comment #170 - Posted by: mas 52/M/150 at October 16, 2009 1:41 PM

17:45, someone was on the back extensions machine so i had to wait for a little while to swap out with them which delayed mny time.

Comment #171 - Posted by: John Duncan at October 16, 2009 1:41 PM

26/m/5'7/210#

Start time: 0:30
HBE + Burpees Time_Check
21 + 20 2:15
18 + 20 4:28
18 + 20 6:45
16 + 20 8:54
18 + 20 11:03
15 + 20 13:24
15 + 20 15:49
Total time: 15:19
Great workout, Thanks guys!

Comment #172 - Posted by: Wes at October 16, 2009 1:43 PM

24/150
WOD as rx'd
17.45

Comment #173 - Posted by: Travis H at October 16, 2009 1:46 PM

As rx'd 19:17
Not as bad as it looked. Nice cardio.

Comment #174 - Posted by: Matty in E.WA at October 16, 2009 1:48 PM

24:52
Did modified warmup, then subbed good mornings with lighter bar.

Comment #175 - Posted by: JAL25 at October 16, 2009 1:56 PM

As rx'd 31:46

Beth 43:09

Jude 39:33

Back was killing on the first four rounds of running and than it started to loosen up. Looking at the times my running is what needs the most work.

Comment #176 - Posted by: worm29 M/36/5'11"/200 at October 16, 2009 1:57 PM

This is EXACTLY what I was hoping for in a WOD today.
No internet access this morning, got the WOD over the phone, therefore no idea what a hip back extension was so I just did regular back extensions.
22:00
f/26/5'5"/177

Comment #177 - Posted by: Kelly at October 16, 2009 1:57 PM

Scaled to the Pack. Subbed Supermans for Hip-Back extensions.

19:43

Comment #178 - Posted by: Steve S. at October 16, 2009 2:03 PM

made up 5k instead

24:46

Comment #179 - Posted by: controlfreak at October 16, 2009 2:04 PM

wod as rx'd
23.12 ran an extra 400m at the beginning

Comment #180 - Posted by: Sam L at October 16, 2009 2:05 PM

20:28:07

Comment #181 - Posted by: Ninita at October 16, 2009 2:06 PM

Subbed goodmorings W/2 Pood Kettlebell for HBE, 300 punches speed bag and 100 punches heavy bag for run.
32:05
m/52/215

Comment #182 - Posted by: Pete In Sun City at October 16, 2009 2:10 PM

17:17 as Rx'd.

Comment #183 - Posted by: Kyle at October 16, 2009 2:11 PM

Well, what can I say but "Hell Yeah! CrossFit works!"
I am turning 41 in 2 weeks and have been Cross Fitting for 3 months now, learning and following the mainsite everyday. Doing the WOD's the best I can.
Today I ran in a company wellness 5K and PR'd my time!
My fastest 5K was 15 years ago 22:58 in the Marines. Today my time was 21:40 with no running or "cardio" except for the WOD's.
I am taking my level 1 Cert. in Feb. in HB, Ca.
Thank you Coach and Crossfitters for re-firing up my inner Athlete :)
I will share my knowledge with my community, friends and family!

Danny Lau
Poway, Ca.

Comment #184 - Posted by: dan lau at October 16, 2009 2:12 PM

13:57

Comment #185 - Posted by: albino at October 16, 2009 2:12 PM

vince g

as rx'ed

18:00

m/26/200/6'3

Are you a sheep, a sheepdog, or a wolf?

Comment #186 - Posted by: Vince at October 16, 2009 2:14 PM

14:53 as rx'd

Runs felt excellent today. Averaged about 1:10-1:15 per 400m

Comment #187 - Posted by: Chris O m/28/176 at October 16, 2009 2:15 PM

Scratch that (above), bad math. More like 1:25-1:30 per 400m

Comment #188 - Posted by: Chris O m/28/176 at October 16, 2009 2:17 PM

as rx'd

19:28

Comment #189 - Posted by: sking m/44/5'10/220 at October 16, 2009 2:17 PM

19:55
- Sub back extensions for hip-back extensions
- Running on treadmill

Comment #190 - Posted by: Dre at October 16, 2009 2:19 PM

I noticed several comments today looking for an explanation of the hip-back extension as this is what I am looking for as well. I found it under "Exercises & Demos" as "Back Extension, Hip Extension, Hip-back Extension...[ wmv]" however this link is not working. I did see some comments referring to searching YouTube but there are several variations and I would like to see what crossfit endorses for the hip-back extension.

Comment #191 - Posted by: Sid at October 16, 2009 2:23 PM

20:33
subbed 500m rowing for running
subbed ab-mat back extensions
Avg @1:57/500m for rowing

Comment #192 - Posted by: Allan at October 16, 2009 2:24 PM

CFWU X 3 (-back extenstions).

Pullups reduced to 3 x 10, narrow grip/no kip

Subbed HBEs with kettlebell good mornings. Hands on horns, bell in between scapula.

19:34

Run splits

1: 2:06
2: 2:05
3: 2:05
4: 2:09
5: 2:06
6: 2:00

Turnover was really slow. Hamstrings and lower back tight.

Comment #193 - Posted by: Keenan/m/39/73/208 at October 16, 2009 2:24 PM

as rx'd

15:10

Comment #194 - Posted by: Mack - m/27/6'/170 at October 16, 2009 2:25 PM

25:41
strict HBE

Comment #195 - Posted by: Gloria F/28/5'8"/132 at October 16, 2009 2:40 PM

CrossFit Hollywood under the instruction of Andy Thompson:

12:43 Rx'd

Nicholas M/33/5'9"/150

Comment #196 - Posted by: Nicholas Gonzalez at October 16, 2009 2:51 PM

19:01

Comment #197 - Posted by: shane 30/m/5'9"/170lbs at October 16, 2009 2:53 PM

as rxd 18:03

Comment #198 - Posted by: chris wilburn at October 16, 2009 2:58 PM

as rxd. sub back extension for hip back ext.

12:43

Comment #199 - Posted by: Lemmy m/33/6'2/180 at October 16, 2009 3:00 PM

Scaled to 21-18-15-12 with 400m runs
16:05 but no way is that a true time as major time wasted between back ext and treadmill, waiting for other people and for the treadmill to start up.

Comment #200 - Posted by: FB at October 16, 2009 3:02 PM

Make sure those of you who haven't done this wod yet take the time to properly execute the hip-back extension. It should be an exaggerated and not rushed movement. It is much like a crunch or a push up in that when executed with proper form it is much more effective.

Comment #201 - Posted by: Jeremy at October 16, 2009 3:05 PM

Dunno if you would call it RX'd, but I did regular hip extensions instead of hip back extensions

22:37 had to walk 10 seconds between the treadmill and the ghd, and cranked the treadmill up to 11 and did 0.27 miles each time instead of 0.25 to make up for the belt taking time to speed up.

Comment #202 - Posted by: John24/5'7/166# at October 16, 2009 3:08 PM

as rx'ed

17:38

Comment #203 - Posted by: belliott at October 16, 2009 3:10 PM

As Rx'd

Time: 15:52 minutes

Comment #204 - Posted by: Arseneault_957 at October 16, 2009 3:15 PM

Hey-

7xGoodmornings95lbs+400m

24:49

M/50/5'10"/200

-K

Comment #205 - Posted by: Kevin Rogers (Springfield, IL) at October 16, 2009 3:19 PM

Didn't time the hip-back extensions; did 'em slow and tough. I looked like Frankenstein running around the block.

1:41
1:45
1:52
1:57
1:45
1:41
1:46

Not looking forward to walking tomorrow.

Comment #206 - Posted by: tripperryder at October 16, 2009 3:24 PM

m/19/6'1"/172

ran about a 21 minute 5k this morning in boots and utes.
changed the wod a little to focus on pullups, which have recently been a weakness for me.

21pullups-400m-18hbes-400m-15pullups-400-12hbes, etc.

18:54

finished with 50 75lb shoulder presses (not included in the time.)

Comment #207 - Posted by: ericthered at October 16, 2009 3:30 PM

oops actually they were 436meter runs.

Comment #208 - Posted by: ericthered at October 16, 2009 3:31 PM

38M/5'10"/166#

W/U: 17 ROM exercises.

As Rx: 18:43.

C/D: strict pull-ups, 1x20.

New PR by 1:52.

Could've and should've pushed the runs harder.

Comment #209 - Posted by: rjf (Since 07-20-07. WOD no. 615) at October 16, 2009 3:32 PM

Kept the treadmills going...
As Rx

Ron / Steve/ John
12:52/14:18/15:20

Comment #210 - Posted by: Ron M/34/5'11"/165 at October 16, 2009 3:33 PM

21:07

subbed 45lb good morning

Comment #211 - Posted by: ToddJ(44/175/5'10") at October 16, 2009 3:43 PM

M/16/5'11"/168
14:22

F/51/5'6"/130
18:18

M/50/5'11"/172
17:09

We all did our runs outside. Last time, in February, we had to use treadmills. Treadmill times were about 1:30 faster, but this was much more fun. Perfect running weather, about 42 degrees and calm.

Comment #212 - Posted by: Kevin C. at October 16, 2009 3:50 PM

M/21/187#/66"

@ The Ranch - 20:40 as rx'd

Comment #213 - Posted by: BullFrog at October 16, 2009 3:58 PM

m/245/38/73"

did runs on eliptical
as rx'd
14:41:51

Comment #214 - Posted by: TPDFISH at October 16, 2009 4:04 PM

subbed supermans w. 45# for HBEs
17:30

Comment #215 - Posted by: ryan 6'/32/184 at October 16, 2009 4:19 PM

DJ, mas, thanks for the shout-out! Life is grand my Brothers. Off for a walk on the other end of the leash from our border collie pup...well, more like a brisk jog if it's up to her!

Be safe DJ!

Comment #216 - Posted by: bingo at October 16, 2009 4:20 PM

M/43/150

as rx'd

15:15

Comment #217 - Posted by: mitch at October 16, 2009 4:28 PM

You can always tell the WODs that no one likes...so few posts!

This one felt SO good after the monsters of the last couple of days. My low-back and hammies needed the extra attention.

Anyway, made it in 21.47. Really wanted that sub 20 time....need to run faster!

Comment #218 - Posted by: MTR at October 16, 2009 4:37 PM

23:35

Comment #219 - Posted by: jfett at October 16, 2009 4:41 PM

oops, meant 21:35

Comment #220 - Posted by: jfett at October 16, 2009 4:41 PM

From what I know, a hip extension is performed by laying on the GHD with your hips largely resting in front of the pad. The entire movement is done while maintaining the lumbar curve and reps can be done quickly. The back extension differs by actually resting the hip on the GHD pad and, from a starting postion with lumbar curve, slowly curling your spine as you reach the lowest position. Then as you raise you body to the high position you reverse the curl and regain the lumbar curve at the top. Back extensions should be done slowly because you can injure your back if you lose your form.

Somebody please correct me if I'm wrong about this. I usually just rip off hip extensions for a warmup and never touch the back extensions.

I'm assuming these are hip extensions for today's wod?

Comment #221 - Posted by: cloudraker at October 16, 2009 4:46 PM

Just found some notes and a diagram showing hip-back extension. My notes are a mess but here goes:

1) In the horizontal starting position with hips largely in front of the GHD pad and lumbar curve
2) Round out back
3) drop down and return to lumbar curve in low position of movement
4) Return up, first from the hip, then curved back, to midline position with lumbar curve

Never done this, sounds like a slow movement

Comment #222 - Posted by: cloudraker at October 16, 2009 4:53 PM

19:34; killer on the lower back. Really hit my deficient QL.

Comment #223 - Posted by: Trent at October 16, 2009 4:54 PM

#219 cloudraker,

You're pretty much spot on. From what I can tell, the definition of a "back extension" in a WOD is typically loose. Today, HQ specifically requires a "hip-back extension." These will inevitably have a slower cycle time than a hip extension. Check out the video demo here:

http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

Comment #224 - Posted by: Ben Moskowitz at October 16, 2009 4:56 PM

22:09 PR by 2 minutes

Comment #225 - Posted by: Allie 38/M/165 at October 16, 2009 4:58 PM

rx'd
20:21
m/46/195/5'9"
sweating, thats all I remember

Comment #226 - Posted by: Christopher Haley at October 16, 2009 4:59 PM

rx'd
17:03
m/48/205/6'

Good workout....

Semper Fi

Comment #227 - Posted by: Gunny at October 16, 2009 5:02 PM

Craig;

Crossfit NWA in Rogers right off of Hudson near the 71B intersection. Give it a shot all the crossfit you can handle;

Comment #228 - Posted by: jman at October 16, 2009 5:06 PM

m/41/190/5'11"

as spec'd

21: 3:31
18: 7:27
15: 14:43
12: 11:16
9: 18:08
6: 21:22
3: 24:42
Total: 24:42

Comment #229 - Posted by: slowweak at October 16, 2009 5:08 PM

17:58

400m runs slight uphill on road
back ext. on ball with feet hooked

Comment #230 - Posted by: jill 31/122/5'4 at October 16, 2009 5:22 PM

27:40

Subbed: Glute Ham Developer Raises

Tried to focus on the back and hip extension portions but that became a challenge. The focus quickly became the hamstrings but I was able to control the hip extension but the back extension was tough.

Amazing how this exercise hits the hamstrings (and lower back). Made running the 400's in POSE interesting...

Lost 30 seconds each way in transition to the track and GHD.

GHD raises were hard. Had to break the sets up a fair amount especially the 21,18,& 15s.

Comment #231 - Posted by: Ronnieboy at October 16, 2009 5:23 PM

17:06

used 45 pound bar . kept lumbar curve and went down to the knees sorta like a hang snatch for the extentions.
27/m/220/6'4

Comment #232 - Posted by: ambro at October 16, 2009 5:26 PM

M/47/66"/135

As RX'd,

29 flat.


Included leash/unleash and run dog each 400. Love ya, Sass...

Comment #233 - Posted by: jpatrick at October 16, 2009 5:29 PM

14:40 on treadmill. No GHD at the track unfortunatly.

bwt-235

Comment #234 - Posted by: Raze at October 16, 2009 5:32 PM

F/5'8/135/28

18:33 as Rx'd

Comment #235 - Posted by: L. Karales at October 16, 2009 5:34 PM

As Rx'd:
18:36

Definitely could have taken some time off in transitions if i had set up the garage a bit better. Runs could have been faster...was holding back because of my lower back being smoked, which is probably the point. Could definitely PR on this next time and go sub-18.

Comment #236 - Posted by: Eric Gohl/21/5'10"/165 at October 16, 2009 5:34 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 6” stack x4,3,3
Jog 400M

As rx’d: 22:02
Foam roll after
Compared to 090227: 22:24

Comment #237 - Posted by: Sesoku at October 16, 2009 5:41 PM

m.23.175

Rx'd

16:13(PR)

Runs are getting colder

Comment #238 - Posted by: cass - CF Oshawa at October 16, 2009 5:42 PM

Scott m/49/6'/208
as Rx'd ran outside took a bit transition

Janet f/50/5'9/160
as Rx'd ran inside on treadmill
20:44

Comment #239 - Posted by: Scooter2 at October 16, 2009 5:42 PM

As rx'd
21.23
Then did CFWU x 3 as a "cooldown"

Comment #240 - Posted by: stojo at October 16, 2009 5:44 PM

M/19/160/70

13:41 as rx'd

Comment #241 - Posted by: JSFace at October 16, 2009 5:46 PM

22:47, not with GH Raises!

As I tried a Glute-Ham raise, I noticed my hamstring complained. So to stay safe I did Hip-Back Extensions slowly, as Rx'ed from the video.

#229 Ronnieboy, good work! I'm jealous!

Comment #242 - Posted by: Herm at October 16, 2009 5:51 PM

24:03 as rx'd

Comment #243 - Posted by: shan9n 30/F/180/68" at October 16, 2009 5:53 PM

CFWU

As Rx'd

27:43

On treadmill.

Comment #244 - Posted by: KaziK M/25/5'10''/170 at October 16, 2009 5:57 PM

22:01

Subbed 25# kettlebell swing for hip-back extensions.

Almost puked!

Comment #245 - Posted by: Linwood Wright at October 16, 2009 5:58 PM

m/33/190/5'10''
22:53
running on treadmill

Comment #246 - Posted by: Vincent Dube at October 16, 2009 6:05 PM

26:25 as rx'd with jello legs!

Comment #247 - Posted by: Go at October 16, 2009 6:10 PM

F/23/157/5'10''

14:38 as Rx'd

Comment #248 - Posted by: NicoleB at October 16, 2009 6:11 PM

bwt 171

as rx'd
21:44

Comment #249 - Posted by: cory at October 16, 2009 6:23 PM

did it at the track back extensions on a table
15:35

Comment #250 - Posted by: Ian Wheelis at October 16, 2009 6:29 PM

D
@29's
rowed 400 vs. ran

21 2:30
18 5:18
15 7:55
12 10:35
9 13:15
6 15:45
3 18:00

Comment #251 - Posted by: waderpro at October 16, 2009 6:32 PM

14:56

Comment #252 - Posted by: Jacinto Rodríguez Piedra at October 16, 2009 6:34 PM

17:09 as rx'd

Comment #253 - Posted by: Nick (5'9/193/24) at October 16, 2009 6:34 PM

Runs done as 2 laps on outside of 1/9mi track, and hip extensions on GHD (concentrating on exploding upward, not using swing) instead of b/h extensions. 15:49

Run times: 1:20, 1:35, 1:42, 1:44, 1:50 (side ache started 2nd lap), 2:11 (slowed to recoup sideache), 1:44.

Comment #254 - Posted by: R.Lee_Seattle at October 16, 2009 6:52 PM

12:35 last time 13:17

4 sets sandbag squats 26.25-90.5lbs
3 sets sandbag Turkish getups 26.25-68.0lbs

Comment #255 - Posted by: jc at October 16, 2009 6:53 PM

Subbed good mornings (+45 lb plate) for hip back extensions

Treadmills suck: 27:00

Comment #256 - Posted by: GW at October 16, 2009 6:58 PM

15:48 in garage using ball

Comment #257 - Posted by: Rory Mac at October 16, 2009 7:02 PM

17:41

Comment #258 - Posted by: Thompson m/28/5'8"/135 at October 16, 2009 7:05 PM

m/27/200

Subbed Burpees for Back Extension

23:09

Comment #259 - Posted by: Brent in Naples at October 16, 2009 7:06 PM

Did pack scaling - 18 on down...

21:30

First time doing hip-back extensions so had to fiddle a bit during to get it right.

Comment #260 - Posted by: radixhound at October 16, 2009 7:10 PM

M/34/165
18:24 as rx'd, used the treadmill

Comment #261 - Posted by: J. Galt at October 16, 2009 7:13 PM

F/23/157lbs/5'10''

14:38 as Rx'd

Comment #262 - Posted by: NicoleB at October 16, 2009 7:16 PM

as rx'd (it's nice to finally say that!)

20:10

1st time doing hbe, so took them slow. need to maintain form on way down, instead of just dropping.

Comment #263 - Posted by: Callum at October 16, 2009 7:34 PM

Scaled: Supermans rather than hip-back

20:15 fun workout

Too cold outside, used the treadmill @ 8mph. Bit of a transition delay.

Comment #264 - Posted by: Paul_C m/39/6'/175 at October 16, 2009 7:35 PM

32:41
previous 34:00

Comment #265 - Posted by: Ticotexas M/40/69/150 at October 16, 2009 7:39 PM

m/29/5'11''/168
rx, 15:40 pr by 30 seconds

Comment #266 - Posted by: Ian Mosher CFATL (aka Skittles) at October 16, 2009 7:59 PM

22:45 (Added 1 15ft. rope climb to each round; after the run)

Compare to:
090227 - 19:03

Comment #267 - Posted by: B. rhaly at October 16, 2009 7:59 PM

15:23

ran 369 (Track inside gym is 123 meters) each round except for last where i ran ~ 560 meters came out to roughly same distance of 2800 meters

Comment #268 - Posted by: D McClain at October 16, 2009 8:15 PM

Subed supermans for hip back extensions

Humberto

18:00

Karla
22:21

Comment #269 - Posted by: humberto at October 16, 2009 8:18 PM

Subbed back extensions (not hip extensions mind you) due to crappy equipment.

19:25.

400s done on treadmill, times between 1:25 and 1:30.

Did this at Camp Taji.

Comment #270 - Posted by: Latham Fell M/29 at October 16, 2009 8:22 PM

Rx - 15:52

Comment #271 - Posted by: nickPFD at October 16, 2009 8:23 PM

M/6'1''/195

As Rx

Time 19:14

Comment #272 - Posted by: Jeff in Phoenix at October 16, 2009 8:37 PM

17:00 Sub 400 M Rows

Comment #273 - Posted by: Hari at October 16, 2009 8:38 PM

CFWUx3x15

subbed:

25 DU for 400m run
20# goodmorning for back extension

6:39 (all doubleunders unbroken)

Comment #274 - Posted by: Pete - Decatur, GA at October 16, 2009 8:45 PM

subbed back ext for hip back ext. Back really tight from elizabeth I made up last night. Almost wanted to cramp up while tryintg to run. Got it done, but not pretty. 21:50. Would like to try this again with fresh back.

Comment #275 - Posted by: Shannon at October 16, 2009 8:49 PM

as rx'd
m/26/603/245
20:19

Comment #276 - Posted by: Chane at October 16, 2009 8:54 PM

C: 17:22 15 DU subbed for 400 m run.

Henceforth, I shall do DUs in place of running until I am GOOD at them. Tired of getting embarrassed with them.

Comment #277 - Posted by: Xfit Rice Owls at October 16, 2009 9:07 PM

22:07

Comment #278 - Posted by: Cleveland at October 16, 2009 9:15 PM

21.27

Comment #279 - Posted by: Scott B 36 5'10" 192lb at October 16, 2009 9:28 PM

M/25/154#/5'7"

Subbed 500m row

Bench Mark Time(last time did elliptical): 24:39

Comment #280 - Posted by: Ransom at October 16, 2009 9:29 PM

As prescribed:

21:46

M/34/70/205

Comment #281 - Posted by: B Bowen at October 16, 2009 9:44 PM

did this morning in 16:17

subbed:


20# goodmorning with a 20 LB medice ball for back extension and supermans. example, 21 super mans, ran, 18 good morning, 15 supermans, ran, 12 good mornings, ran, 9 supermans, ran, 6 good morning, ran, 3 super mans, ran.

Comment #282 - Posted by: Santi at October 16, 2009 9:50 PM

A little over 20 minutes, but the time was inconsequential. I've never worked my posterior chain so hard for such a sustained period. Beautifully simple WOD. Would love to see this movement more often.

Comment #283 - Posted by: Broadwater at October 16, 2009 9:56 PM

Rx'd

14:59

Comment #284 - Posted by: tpd122(23/M/5'8"/168) at October 16, 2009 10:13 PM

Struggled, 32:47, back after week lay-off...Jus did hip extensions.

Comment #285 - Posted by: Clint(25/M/6'0"/180) at October 16, 2009 10:22 PM

20:53

Comment #286 - Posted by: brad/36yom/5'9"/180lbs at October 16, 2009 10:25 PM

MGySgt. USMC M/48/6'2"/205

As Rx'd 16:32 (PR)

Last time my lower back felt pain, this time my lower back felt a tightening sensation but it did not reach what I would call real pain.

Looks like my extra sprints in the dry riverbed helped on the runs.

OooRahh CrossFit

Comment #287 - Posted by: W.D. at October 16, 2009 10:43 PM

39/m/190
sub'd good mornings for HBE

14:26

Comment #288 - Posted by: JackM at October 16, 2009 11:27 PM

As Rxd 17.05

Comment #289 - Posted by: John_Stockton at October 16, 2009 11:58 PM

17:25

Comment #290 - Posted by: Marwan at October 17, 2009 12:24 AM

21,18,15,12,9,6,3:
hip extension (had to break up round of 18)
.25 mile run (run times were around 1:55-2:00)

legs were pretty dead so couldn't push on runs, did wod after 3 hours of basketball

17:01 10/17/2009
20:30 02/27/2009

Comment #291 - Posted by: johnathon in seattle 28/5/8/158 at October 17, 2009 12:41 AM

17:01 10/16/2009 (track)
20:30 02/27/2009 (treadmill)

Comment #292 - Posted by: johnathon in seattle 28/5'8/158 at October 17, 2009 12:42 AM

14:15 as rx'd (PR)

Comment #293 - Posted by: MarcusG at October 17, 2009 2:39 AM

16:54 as Rx'd

Comment #294 - Posted by: Mike in Japan - M/27/71"/170 at October 17, 2009 2:46 AM

15:18
exact same as last time

Comment #295 - Posted by: TomO/43/M/200 at October 17, 2009 3:32 AM

WOD as rx'd,
14.35.
took the hip-back ext's slower this time,could feel the effects on each ex. from the other.

Comment #296 - Posted by: Pedro Barrera,Scotland at October 17, 2009 4:08 AM

34yom / 208lbs

Puppies:
15 Hip-Back Extensions
Run 200 meters
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters
3 Hip-Back Extensions
Run 200 meters

9:34

Subbed back extension machine for hip-back extensions, since my gym doesn't have the proper bench (and my lower back was already on the verge of being hurt). The runs felt easy and short, and I did them faster than I ever have.

Comment #297 - Posted by: Bphantom at October 17, 2009 5:52 AM

M/32/6'3"/205

Subbed 75# Good Mornings (should have done 95#)
14:56

Prev: 19:14 (w/ GHD)

Comment #298 - Posted by: Ben S at October 17, 2009 6:50 AM

Continuing with the week of benchmark girls.
‘Cindy’

24 + pull ups + push ups + 5 squats
(PR + 3 rounds and extras)

Comment #299 - Posted by: Jeff at October 17, 2009 6:59 AM

M/25/5'9"/185

"CFSB" Shoulder Press 5x3, 15-12-9 WU 45#x10, 65x10
115x3
135x3
145x3
155x2F
155x1F
95x15-9-7-5

5-10 min rest then...

Todays WOD

Time: 19:28

Did regular back ext. Ran on treadmill @ 1% incline. Next time run faster, I paced myself to slow.

DO WORK!!!

Comment #300 - Posted by: BlackCatX-Fit at October 17, 2009 7:21 AM

38/m/5'11/165

subbed 0.25 mile run on treadmill
19:56

Comment #301 - Posted by: epicurious at October 17, 2009 7:34 AM

5k run
21 pullups
95 situps
45 pushups

33 minutes

Comment #302 - Posted by: rob_AF M/20/6'4''/200 at October 17, 2009 7:39 AM

15 Hip-back Ext
Run 200m
12 Hip-back Ext
Run 200m
9 Hip-back Ext
Run 200m
6 Hip-back Ext
Run 200m
3 Hip-back Ext
Run 200m

10:16

Comment #303 - Posted by: Jason Spradlin at October 17, 2009 8:18 AM

f/26/5'3"/140

Rx

16:41

Comment #304 - Posted by: Brett at October 17, 2009 8:23 AM

21:40
Subbed goodmornings w/45lb bar across shoulders

Comment #305 - Posted by: Travis W at October 17, 2009 8:25 AM

CFWU- minus pu's

23:40

Comment #306 - Posted by: ~VERVE~~~~~~~~ at October 17, 2009 8:28 AM

as rx'd on treadmill (min 11 mph per set)
13:56 PR

Comment #307 - Posted by: Dryw 30/m/170 at October 17, 2009 9:12 AM

as rx: 16:29 pr (-3:22)

Comment #308 - Posted by: jnel at October 17, 2009 9:15 AM

33/m/165
as rx'd 21:56

Comment #309 - Posted by: Karim saoud at October 17, 2009 10:21 AM

18:28

Lots of back and forth (including stairs) to treadmill area at the gym and a treadmill malfunction added some time. This was fun

Comment #310 - Posted by: Edwin 26/M/68"/170 at October 17, 2009 10:35 AM

21:11

Comment #311 - Posted by: sbutterfield at October 17, 2009 11:04 AM

m/46/176
runs were 443m around empty lot. HB ext rx'd 23:36.
HSPU 3x10

Comment #312 - Posted by: Troy at October 17, 2009 11:05 AM

21:11

Comment #313 - Posted by: sbutterfield at October 17, 2009 11:05 AM

20:30.

Tread mill slowed me down.

Comment #314 - Posted by: Maverik at October 17, 2009 11:20 AM

Didn't do today's WOD, instead did:

Snatch x3: 45-95,115,125,135,145,155,155

first day with Oly Lift Coach.

Then MMGB (Mountain Man Gone Bad) 3rnds, 1:00 each of:
Tire Flip
Dueling Ropes
Rope Climbs
20# Ball Slams (sub for Sledge)
Bag Carry
1:00 rest

Didn't keep score. My arms are toast.

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

Comment #315 - Posted by: brian p at October 17, 2009 11:31 AM

1.5 incline treadmill at 12k/s

subbed 45lb good mornings


the 2 were on seperate floors


40 mins

Comment #316 - Posted by: Joe K M/22/6'0"/180 at October 17, 2009 11:48 AM

subbed good mornings for hip-back extensions

18.21

20/m/5'11"/163

Comment #317 - Posted by: Logan S at October 17, 2009 12:33 PM

Bwt:198
Did not time myself, just wanted to get though it.
Lost 2 lbs. this week, but it only counts if I do it again next week.
15
run
12
run
9
run
6
run
3
run

Comment #318 - Posted by: Buela at October 17, 2009 12:54 PM

sub good mornings = 19min38sec

Comment #319 - Posted by: tamas at October 17, 2009 1:06 PM

M/25/5'9"/195

subbed regular back extensions

~ 35 min

Comment #320 - Posted by: AST at October 17, 2009 1:19 PM

m/41/6'0"/192

19:13

Comment #321 - Posted by: Jeff H at October 17, 2009 1:35 PM

15:14 on the tmill and ghd

Comment #322 - Posted by: Matt Dawkins at October 17, 2009 1:45 PM

EJ
M/36/164
16:15 ON TREADMILL/SUBBED SLDL WITH 25LB DB FOR BACK EXTNS
EJ

Comment #323 - Posted by: EJ at October 17, 2009 1:53 PM

As Rx'ed on treadmill

16:53

Had to kee restarting to treadmill. That wasted a lot of time.

Comment #324 - Posted by: Seader at October 17, 2009 2:52 PM

m/30/5'9/170

Subbed back extensions
Treadmill

25:06

Comment #325 - Posted by: Solway at October 17, 2009 3:13 PM

m/48/178

Measured off 440 yards through the woods along the Catawba River in the mountains of Western North Carolina. The course was fairly straight and reasonably flat. The start/finish line consisted of a picnic bench. Was able to improvise it into a platform for back extensions. After a little stretching, I did the following:

Run, 440 yards, 1:43
Back Extensions, 21 reps, 0:43
Run, 440 yards, 1:58
Back Extensions, 18 reps, 0:52
Run, 440 yards, 2:02
Back Extensions, 15 reps, 0:43
Run, 440 yards, 1:59
Back Extensions, 12 reps, 0:44
Run, 440 yards, 2:05
Back Extensions, 9 reps, 0:41
Run, 440 yards, 2:01
Back Extensions, 6 reps, 0:32
Run, 440 yards, 1:54
Back Extensions, 3 reps, 0:11
Total 18:13

Runs were pretty slow. Transition onto my makeshift back extension platform was not particularly smooth. Glad to get this wod behind me.

Comment #326 - Posted by: Spanky at October 17, 2009 3:43 PM

m/40/170/5'10"

3/4 mile warm up

7x400M No Extensions

Comment #327 - Posted by: gregorioz at October 17, 2009 3:43 PM

5.4km
24:50

Comment #328 - Posted by: Charles L at October 17, 2009 4:06 PM

1 hr PT session following by HBE/.25mile WOD:

18:24 - kept the treadmill going

Comment #329 - Posted by: Nicky F/45/5'2"/125 at October 17, 2009 4:16 PM

btw: 153

right around 14 minutes. can't really remember and forgot to write it down.

Comment #330 - Posted by: seth c at October 17, 2009 8:14 PM

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

CFWU x3
18:43

Runs were on a treadmill at a rough average of 8.8 mph.

Comment #331 - Posted by: Archer6479 at October 17, 2009 8:52 PM

~20'
Not sure of HBE form, can't open WMV. Pretty much did back extensions with squat rack/bench
PM, garage

Comment #332 - Posted by: Ajax at October 17, 2009 9:52 PM

as rx'd
16:43 Runs on treadmill with slop of .5 today.

Comment #333 - Posted by: 42elysium at October 18, 2009 3:11 AM

16:16
at Y...2 laps on track for each 400m
then sits and Pushups for each round of back ext.

Comment #334 - Posted by: dyagg at October 18, 2009 6:07 AM

36:35...3rd day ><

Comment #335 - Posted by: imaginer at October 18, 2009 6:58 AM

M/20/196/6'1"
Regular back extensions

20:30

Comment #336 - Posted by: Meat at October 18, 2009 10:07 AM

E. Behan is my hero!

Comment #337 - Posted by: Alan Taylor at October 18, 2009 10:25 AM

Subbed rowing for running.

22:50

Comment #338 - Posted by: Collin at October 18, 2009 11:41 AM

Had to sit and watch trainees try and figure out how to adjust GHD, I know I was once one but I couldn't have been that stupid

as RX'd 19:36

Comment #339 - Posted by: Tonyz at October 18, 2009 12:20 PM

subbed 2 pood KB swings for hip ext.
17:51

Comment #340 - Posted by: Jette 40/M/5'11"/175 at October 18, 2009 12:52 PM

17:04. ext. unbroken all sets, kept 400s under 2:00 (approx. 1:50 each).

Comment #341 - Posted by: Josh G at October 18, 2009 12:55 PM

skipped

Comment #342 - Posted by: liggy at October 18, 2009 1:42 PM

a few days late, but:

14:04 as rx'd

treadmill 10.5mph, angled back ex setup.
(next time go harder on 1st and 2nd run, try 11.0-11.5)

long CFWU with incline press and seated rows at globo.

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

Comment #343 - Posted by: brian p at October 18, 2009 5:11 PM

As rxd: 15:05.

Comment #344 - Posted by: Xman at October 18, 2009 6:58 PM

15 minutes

Comment #345 - Posted by: mulcahy at October 18, 2009 7:16 PM

18:47

Treadmill
I'm still a little fuzzy on the hbe, but I do my back extensions with the ghd ending on my mid thigh - not on my waist - so I get a full hip extensions, even though there is not as much snaking....
Very happy with my running - since I consider that a major weak point.

Comment #346 - Posted by: Dinzy at October 18, 2009 7:22 PM

Sub with good mornings (20Kg)
from the front 16:35

Comment #347 - Posted by: Optimistic Dan at October 19, 2009 1:55 AM

Gunnar/m/38/185/73"
13:21

Ryan/m/30/185/75"
17:07

Comment #348 - Posted by: Chinchen at October 19, 2009 5:37 AM

hip-back extension on 45 deg pad
1/4 run on indoor track (1:31 / 1:35 / 1:35 / 1:37 / 1:34 / 1:34 / 1:27)

19:14

~4:20 spent going up and down stairs between the two

Comment #349 - Posted by: cbecker at October 19, 2009 5:45 AM

unbroken, warm up for lifting, see schedule

Comment #350 - Posted by: ehayes at October 19, 2009 5:56 AM

m/26/6'1"/206

Subbed Glute-Ham Raise for Hip-Back Extensions
Run on Treadmill

27:18

Comment #351 - Posted by: PT at October 19, 2009 6:39 AM

20:00

lower back was supa-tight. first 2 rounds were good form, then basically did back extentions for the 12=9=6=3 rounds.

Comment #352 - Posted by: keithc17 at October 19, 2009 6:42 AM

27 minutes

Runs on the treadmill set at 10.5, except last round which was 500M on the C2 rower in 1:50.

Comment #353 - Posted by: clark at October 19, 2009 9:04 AM

M/35/6'/208#

Tough workout today cause back was sore from installing cabinets all weekend. Hard to run after extensions cause back was so tight and sore so I only got through 5 rounds (9 ext plus 400m)in 24 min. Slow but it was painful.

Comment #354 - Posted by: EREK at October 19, 2009 9:23 AM

30/m/67kg

1 1/2 mile run 9 mins.

Comment #355 - Posted by: Gerard at October 19, 2009 10:56 AM

m/31/254

19:49

ran on treadmill

Comment #356 - Posted by: B Miller at October 19, 2009 1:25 PM

rx'd

18.02

(treadmill on 17-18kmt)

Comment #357 - Posted by: Garnell at October 19, 2009 1:53 PM

elliptical level 10, speed >65

19:25

Comment #358 - Posted by: dsm19 M/30/6'0/215 at October 19, 2009 3:15 PM

As Rx'd

22:56

Comment #359 - Posted by: Eric M/42/5'10"/178 at October 19, 2009 4:05 PM

M/49/151/1-1-06

As Rx'd (indoor track)

17:53 (PR by 2:28)

Comment #360 - Posted by: bingo at October 19, 2009 4:12 PM

18:45

Comment #361 - Posted by: RBS at October 19, 2009 6:01 PM

18:44

Comment #362 - Posted by: RBS at October 19, 2009 6:02 PM

25/m/190

Walk 1/2 mile, slow jog 1/2 mile

As rx'd on a track with supermans
18:59

Comment #363 - Posted by: Americus at October 19, 2009 6:05 PM

Hi,
Not sure how HBEs should be done and I can't access the video files (I'm deployed at the moment).
Completed:
60sec skipping
21 Back extensions
21 Sit-ups
60sec skipping
18 Back extensions
18 Sit-ups...
Reduce by 3s
to:
60sec skipping
3 Back Extensions
3 Sit-ups

Time: 19:47.5

After: 5 x 1000m row/60s rest. Times 3:55.8-4:00

Tough workout.

Comment #364 - Posted by: Sean at October 19, 2009 7:02 PM

As Rx'ed with back extensions

17:22

Comment #365 - Posted by: Miyagi 29/m/168# at October 19, 2009 7:03 PM

26:49

Comment #366 - Posted by: michael leach at October 20, 2009 4:43 AM

22:ish

Comment #367 - Posted by: Torre Vickers at October 20, 2009 5:59 AM

m/40/169/5'9"

As rx'd:

20:29

Comment #368 - Posted by: Richie D. at October 20, 2009 7:26 AM

Subbed 45# good mornings for HBE's

18:32 (pr) although I'm wondering if I missed a round as my last time was in the 22 range.

Comment #369 - Posted by: coyo at October 20, 2009 7:58 AM

25/m/6'1"/170#

Subbed good mornings at 45# for hip-back extensions.

15:58. Hamstrings felt very tight.

Comment #370 - Posted by: Ian C at October 20, 2009 8:14 AM

19'49" as rx'd

Comment #371 - Posted by: James GS at October 20, 2009 9:50 AM

18:36 as rx'd

Comment #372 - Posted by: gary martins at October 20, 2009 10:00 AM

11:51. Sub 500m row. Only first 4 rds

Comment #373 - Posted by: Ecp2 at October 20, 2009 12:10 PM

Sub GM for BE.
GM: 15lb bar x21-18-15-12-9-6-3
Run: 400m
15:21

Comment #374 - Posted by: Harpo m/42/5'7"/145lb at October 20, 2009 12:29 PM

12:32 ..... scaled a little and dropped the first set of 21.......

I must not have been giving the back/hip work off of the GHD full extension or something because I am no big dog and my time is much too fast after reading others here. We'll see how my back feels tomorrow :)

Comment #375 - Posted by: Shane/30/6'/182 at October 20, 2009 2:21 PM

M/32/144lbs/5'5"

19:37
Runs on treadmill. Regular back extentions.

Comment #376 - Posted by: Brandon Burritt at October 20, 2009 4:49 PM

19:33

Comment #377 - Posted by: al deezy (32m-155) at October 20, 2009 4:53 PM

M/59/6-2/209
ERG rowing machine sted of running.
22.04

Comment #378 - Posted by: JBGP at October 20, 2009 5:49 PM

Subbed in sit ups. 22:07

Comment #379 - Posted by: Vinnie at October 20, 2009 7:15 PM

22 min Back Extensions, 400meters
21,R19,R,16,R,13,R,10,R,7,R,4,R
3,r 25 min

Comment #380 - Posted by: johnmc at October 20, 2009 8:14 PM

m/26/173lbs/5'9"

21:16

Comment #381 - Posted by: jdoup at October 20, 2009 8:24 PM

Didi this one the other day, but forgot to post my time. male - 37 - 5'6" 155.

25:46

Comment #382 - Posted by: SEO at October 20, 2009 9:04 PM

M/27/210

18:36

Used treadmill and did regular back extensions

Comment #383 - Posted by: Matt at October 21, 2009 4:42 AM

M/53/142/5'8"

as rxd 19:59 ( full snake ext.'s)

Comment #384 - Posted by: Ssscaler at October 21, 2009 6:06 AM

completed after squat routine

subb'd back extensions (no equipment)
rx'd 20:32

Comment #385 - Posted by: Lando at October 21, 2009 7:20 AM

as rx'd approx 22-23min watch did not start

Comment #386 - Posted by: marty c m/46/6'/235 at October 21, 2009 8:04 AM

subbed 21 situps per set for back ext.'s....

400 times

1:27
1:26
1:28
1:25
1:27
1:30
1:31

Comment #387 - Posted by: the polish rifle 25m/5'8/160 at October 21, 2009 8:31 AM

17:57

Comment #388 - Posted by: morisong at October 21, 2009 9:22 AM

Run WOD#2 and it hurt so bad!
Mod supermans for HBE... seemed harder because couldn't breath while lying on the ground... couldn't breath while running either but that was from lactic acid filling my legs! Actually got to a point where it was so tough it was 'gut' speed and it stayed like that.
45/2:46
44/2:54
33/3:11
27/2:47
26/2:51
22/2:59
36/2:20
Total: 23:44 (65/74)

Comment #389 - Posted by: Phoenix "On WOD Delay" at October 21, 2009 11:24 AM

34/M/198

15:27 as rx'd

Comment #390 - Posted by: Ralphy at October 21, 2009 12:07 PM

As rx'd: 27:22

Comment #391 - Posted by: JTeets at October 21, 2009 12:37 PM

M/33/5'9/210

As rx'd 20:35

Comment #392 - Posted by: Bob in the River at October 21, 2009 2:09 PM

21:45 Could probably run faster next time.

Comment #393 - Posted by: Zac at October 21, 2009 2:17 PM

16.12 w Hambone (9 yoa) as company!! He rocked!

Prior was 16.25

Comment #394 - Posted by: Apolloswabbie 6'2" 205 45 yoa at October 21, 2009 4:58 PM

Subbed sit-ups today on the trail...

7x400m
200 Sit-ups

18:21

Comment #395 - Posted by: mcdontron at October 21, 2009 6:39 PM

21.33 pr

Comment #396 - Posted by: Rosie in Atl at October 21, 2009 7:21 PM

did not do

Comment #397 - Posted by: nick at October 21, 2009 8:15 PM

did not do

Comment #398 - Posted by: nick at October 21, 2009 8:32 PM

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

21:13
--------------------------
Compare to 090227

21:45

Comment #399 - Posted by: Louis Herrera 50 70" 178 at October 21, 2009 9:30 PM

Jeff-
untimed
C-
17:42

Comment #400 - Posted by: Jeff & Charity @ CFSnohomish at October 21, 2009 10:13 PM

18:51

Comment #401 - Posted by: Manchild at October 22, 2009 11:35 AM

23:00
Had to walk alot back and forth in gym.

Comment #402 - Posted by: Jay at October 22, 2009 12:55 PM

20.49 as rxed
no previous

Comment #403 - Posted by: Kyle A. at October 22, 2009 4:26 PM

m/26/226/6'3''

as rx'd
19.01 was on a treadmill WAY coulda done better if i was on a track but im not complaining its still a good time im only stating the obvious.

Comment #404 - Posted by: jeremy griffethtalley at October 22, 2009 4:42 PM

F/26/5'7/135

Subbed 45lb DL for back ext.

18:15

Comment #405 - Posted by: tarasa b grand cayman at October 22, 2009 5:59 PM

as rx'd

19:28

at henry crown, .15 on treadmill

Comment #406 - Posted by: Govervich at October 22, 2009 6:19 PM

wow! how random - half my family is in waynesboro,va - know any bellamys'? kick em up and stay safe!

Comment #407 - Posted by: jae bellamy at October 22, 2009 10:48 PM

28/m/80kg

17:12

Comment #408 - Posted by: pz at October 22, 2009 11:18 PM

CrossFit warmup then WOD

subbed stationary bike for 800m for running 400 m

someone started talking to me and I ended up doing an extra round on there somewhere...

18:03 for 8 rounds

adjusted for the the WOD:

approximately 15:48

Comment #409 - Posted by: Karsk(56yo, 5'9",185lbs) at October 23, 2009 10:49 AM

M/30/162

18:01. Wore the Vibrams.

-D.

Comment #410 - Posted by: Dan Silver at October 23, 2009 4:51 PM

48 Burpees
WU
21:58
Did true hip and back extensions vice back extension this time.
M/48/193#/72"

Comment #411 - Posted by: RB at October 23, 2009 5:19 PM

Rx'd 21:16

Comment #412 - Posted by: bill/50/212/72" at October 23, 2009 6:16 PM

I change for:
80 back extensions, 400m run
70 back extensions, 400m run
..
..
..
..
10 back extensions, 400m run

jeje because i dont remenber numbers of the wod when i was in the gym =P

time 41 minutes

Comment #413 - Posted by: crisobal josue rios tovar at October 23, 2009 10:29 PM

14:26mins

Comment #414 - Posted by: BarryT at October 24, 2009 9:49 AM

subbed supermans (x2) for hip/back ext:

17.57

Comment #415 - Posted by: Zeb G at October 24, 2009 10:45 AM

23:48

HBE using back extension machine (not-HBG)
run using treadmill (boo!) @ 8:00 pace in 5-fingers (yeah!)

Ernest 39/M/61"/165

Comment #416 - Posted by: twiki2 at October 25, 2009 8:50 AM

M/20/5'10/140

subbed 25 burpees for each 400m run - treadmill too far away.

18:26

Comment #417 - Posted by: Josh R at October 25, 2009 10:17 AM

m/35/5'9/173

CFWU - 3. Reg except no back ext 2nd & 3rd. Superman. Burgener. 48 Burpees.
21:21
Slower than last time, but tried to focus on tech, not intensity on HBE. Pleased w/later rounds of runs. Focused on forward lean.
2/27/09: 19:05

Comment #418 - Posted by: jrm at October 25, 2009 5:01 PM

Did amended version in R.H.

Subbed B.Extn with Goodmornings & added 25 pushups in between each round.

Did not do last 3 rounds.

21:58

Comment #419 - Posted by: JT at October 25, 2009 7:22 PM

16:12

Comment #420 - Posted by: matt b grand cayman at October 26, 2009 2:22 PM

34 yof 133lbs

As rx'd on treadmill.
25:22 Time includes walking back and forth to the stations. Sucked

Comment #421 - Posted by: lb at October 26, 2009 4:03 PM

34 yom 198 lbs.

As rx'd on treadmill 21:11
At the end of 6 back extensions my time was 17:50, last time was 17:31. Could have gone harder in the beginning and made more of an effort to move faster between stations. Most runs were 8.4 or faster

Comment #422 - Posted by: kgw at October 26, 2009 4:56 PM

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

18 mins.

Comment #423 - Posted by: Jamie at October 27, 2009 10:19 AM

m/29/5'9"/160

32:00

Comment #424 - Posted by: ceaver at October 27, 2009 9:43 PM

as rx'd

24' 54"

Comment #425 - Posted by: Davidson From Italy at October 28, 2009 10:56 AM

13:37 as RX'd......
One day, I'll pick up that number one spot....one day.

Comment #426 - Posted by: Ryan Hannemann at October 28, 2009 11:38 AM

subbed back extensions for hip back extensions, otherwise as rxe'd

18:30

ran the 400s on treadmill at L10

Comment #427 - Posted by: TZ at October 28, 2009 2:07 PM

29/m/185

paced 400m, good mornings: 15:14

Comment #428 - Posted by: MoGreene at October 28, 2009 4:56 PM

M/38/185/5-10

Sub...40 double unders for the 400m run.
Cold wet and rainy.

took about 12-15 min..no clock...beat gardner.

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

Comment #429 - Posted by: Matt A at October 28, 2009 5:42 PM

scaled back to the "pack" version. 1st time to do the Hip back extensions. it took a while to find a way to way to do them in the shop, BUT found the front-end loader on the tractor to work very well for supporting my upper thighs while heels rested under the front of the tractor.

20:32 Next time as RXd

Comment #430 - Posted by: Corey at October 28, 2009 6:45 PM

20091029 1000hrs
WOD091016: 21-18-15-12-9-6-3 HB-ext (sub 15kg BB good mornings) with 400m runs (sub 500m rows on C2) for time
20 mins even

Comment #431 - Posted by: AlexR at October 29, 2009 9:15 AM

goofed up and did sit ups instead of BE's.

18:02

Comment #432 - Posted by: ej 38/M/155/5'9.5" at October 29, 2009 1:26 PM

cfwux2 (- b.e.s)

as rx-d 21:00

Comment #433 - Posted by: g.luke at October 30, 2009 7:32 AM

17:06 as Rx with Sit-ups added

Comment #434 - Posted by: Chandler W at October 30, 2009 11:36 AM

AS Rx'd 23.31

Comment #435 - Posted by: FTS at October 31, 2009 2:14 PM

Meyer- 23:09 PR slow beginning, fast end
Stocker- 33:27 PR

Comment #436 - Posted by: Meyer at November 4, 2009 4:40 AM

22:30

Comment #437 - Posted by: TROY at November 4, 2009 9:18 AM

Runs were a little longer than 400m. HBE on flat bench with legs under a smith bar. 16.49

Comment #438 - Posted by: Honcho M/31/5'10"/170 at November 8, 2009 7:42 AM

M/31/5'9"/152

18:24

Comment #439 - Posted by: Antun Karlovac at November 11, 2009 9:19 AM

deadlift 3x3 315 across
then as rxd 19:30

Comment #440 - Posted by: wlaws284 at November 16, 2009 4:53 PM

31/m/165/65"
19:04 As RX'd

Comment #441 - Posted by: ac at December 5, 2009 3:30 PM

14:13

M/39/182/5'10"

Comment #442 - Posted by: jayhawkcf at December 31, 2009 7:40 PM

20 minutes

Comment #443 - Posted by: erik at October 15, 2010 7:42 AM

17:29
supermans

Comment #444 - Posted by: dcyn at March 29, 2011 11:08 PM
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