NARF!!

Oooo, I knew those extra GHD sit-ups I did for "fun" after today's WOD would come back and bite me in the butt...

Looks like fun. Can't wait for tomorrow morning!

dope picture.

don't have a row machine and advise for a substitusion on the 1000 meters

Are the rows done on a machine or is there another way to do them? Thanks. I love the workouts though have been sore, and love the leg work and added running considering I'm only 4 months post from having an ACL reconstruction done.

I know I'll get berated for this, but here goes anyway: Is the 21, 15, 9 considered the three rounds, or do we do 3 cycles of each? Sorry

Way to go Jay!

Jeff, did you come up with that name? It sounds like you. :)

Yay, CrossfitAllIn!

Ok. I'm new to CF (2 weeks now) and I'm wondering how much soreness is normal/acceptable?

I'm a relatively fit guy, but obviously not CF fit yet. Honestly, I've never felt soreness like this (especially upper body) and it's lasted 2 or 3 days now

I've had to take extra days off twice now due to soreness. Is this normal? Is it something we just have to fight through.

I'd appreciate any comments. I Read up on Rhabda, not really concerned at this point but I don't wanna push the limits

#5, Sumo Deadlift High Pulls (SDHP) are substituted for rowing. I believe it is for every 100m=10 SDHP

So 100 SDHP for 1,000 meters...yikes! I affirmed this in the FAQ section of the site.

#7 - John

It's definitely normal. Keep at it though, I find that doing a workout will help loosen up that soreness. Also don't forget to use a foam roller and/or The Stick or trigger point to loosen up that myofascial tissue. It might take awhile before you can be on a good 3 on/1 off schedule, and even then there are some killer wods that even firebreathers get way sore from.

Comment #7: John

Hey man, I'm less than a week in this and I feel your pain. I've been lifting for years, but this is a different kind of sore - like it's in my core - my sides, my ribs, etc. I wouldn't be concerned. I think it's normal. That just means you're hitting muscles you probably weren't hitting before, and, I don't know about you, but my workouts were not nearly this intense. When you're muscles are sore, they're getting ready to grow big time. So keep it up dude!

I only found one video with GHD situps. Is one rep bringing your right armup back down then bringing you left arm, or is one rep one down and one up?

So the video leads me to the natural question....Why don't we see more WOD's "backwards"? Would it make it tougher?...hell ya I'm sure it does but, wouldn't us having "backwards" WOD's furher increase our overall preparedness for the unknown and unknowable?

Thoughts?

Disregard #11, i got it.

I thought the Ft Hood Lumberjack 20 was going to be the WOD today?

Jay, i hope that was the end of your shift..great effort brother.

Alex, #4, you can also run 800m.

Yeah J-Ro!
Fun video.

Hmm. Going to have to sub a bit probably straight leg deads.

so is this 3 round of 21, 15, 9? or are the 3 round 21, 15, 9? If this question makes since to anyone out there please let me know the answer. As of now, I am taking it as 21 GHD and 21 back extension, 15 GHD and 15 back extensions, 9 GHD and 9 back extensions.

The Lumberjack 20 is on Saturday.

#19 first round is 21 reps second is 15 reps and third round is 9 reps... 3-2-1 Go!

Thank you xtina, I am going to do it tomorrow because I will be in a conference all day on Saturday
good luck everyone

do we row only once or before each round?

Is okay to row a 1000 meters each round
or us that overkill? I know its only one 1000
meter row right?

I'm new to CF and haven't done a GHD situp yet. My friend who started a couple months ago said the first time he did them he was fine at the time. Then he was sore for days and had to go to the hospital. Just curious, as someone new, should I just dig in there and do them as rx'd? Should I sub for regular situps? Or should I do less of them?
3..2..1..

#19 and #22, I've been doing CF a long time and the wording does seem different, I'm thinking its 3 rounds of 21-15-9 (135 each) rather than 45 each

"Mcflurry" Fundraiser/Memorial WOD going down this weekend at Crossfit San Diego. Saturday 9AM.

If you or anyone you know want to hit the WOD up with us then come down.

Bring a toy or Donation. All of it is going to the Barstow PAL. Hope you all can make it if your in the area.

1401 E. st
San Diego CA 92101

Here is the WOD if any of you want to do it on your own or at your box.

#27 The wording on the One Arm Fran the other day was slightly odd too. I think Coach G is implying that it's just 21, then 15, then 9. Unless everybody did one arm Fran wrong and we all have to do 135 reps of everything on each side.... There's a scary thought.

Hopefully somebody from Camp Pendleton reads these things. Just got here and will be here for a two or three months until we head over. Checked the CF Pendleton and CF MCAS Pendleton websites and not sure if they're still running and the times and locations don't work with my schedule. Is there anywhere else on the base where I can do O-lifting? So far I've only been to the Paige Fieldhouse on mainside, where I'm living/working, and it's not too conducive to cleaning/snatching/etc. Thanks. S/F.

#26 Scale them using the recommendations in the Brand X scaling post (link on left side of CrossFit Homepage. Be careful I overdid these once and was in pain for a week.

I'm new but I've read the FAQ, etc. Three rounds 21-15-9 has always meant 45 of each. They wouldn't change it all of a sudden without making it nice and clear.

#26 Eric

GHD situps are deceivingly taxing on your core, especially the first few times you do them. If you go full force at them the first time you are absolutely going to hate yourself for the next few days. Your best bet is to ease into them. Think about working them into your warm-up. The first time I did GHD situps in a WOD I only went back to parallel then back up again. I was still pretty damn sore for a few days but definitely not anywhere near hospital sore.

#27 yeah I think you're right, thank God

ROW FASTER I HEAR BANJO MUSIC!!!!!

On the sdhp how much weight are we supposed to use? really looking forward to this one

Sorry but I'm a bit confused here. Been doing Xfit for two days now and the wording is not quite clear to me. I know I'm a rookie.. 21-15-9... does that mean I do 21 GHD and 21 back ext. 15 GHD and 15 be, then 9 of the same two... or is it 135 of each? Any help would be nice. Love the workouts....thighs sore.

But the photo shows a 10lb plate and a bar. What are we supposed to do with those? Do we row with the bar?

:P

Jay nice work and finally some proper technique!!

WOD
Fundraiser/Memorial WOD at CrossFit San Diego.

Saturday December 13th, 2009 9AM.

FREE to all that show up.

"Miguel CFSD, A.K.A. McFlurry"

For time:

400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

Please post time and any comments to CrossFit San Diego's site.

#38....you only do 21 of both GHD situps and back extensions; once those are completed do 15 of each and then 9. Warning....you may want to scale the GHD situps. Like #33 stated they are killer on your core and I have known people who can't stand straight up after doing them the first time!

GO FRAT!!!

I so should be doing homework.....I have finals next week!

#7... Im about 3-4 weeks into crossfit now. So Im a newbie as well and I was, and still am sore as heck after most CF workouts. Im fit as well, lifted 5 days a week, but CF is a whole nother dimension. Now Im doing CF while mixing it up with some regular lifting as well. Ive already improved on strength a little.

Strong work Jay.

But I have to say, I don't agree with this support team thing going on in the video. If you drop a bar from overhead and it bounces away or dislocates the clips, then you get to fix it yourself. Sorry bro, it's going to affect your time, so control it better next time.

I think it's poor form to bail so badly that you need someone else to reset the bar.

#37, 75 lbs total for sdhp sub

***HERM****

This workout is a rest from the last 2 Big Man's Day workouts!

I don't have a rower so I might have to SUBBED with SDHP, with ABMAT Sit-ups for GHD sit ups and Super mans for Bakc extensions.

Herm i know you twist the workouts a LIL bit and make them harder or to scale, how are you doing this one, lately i have being focusing in Muscles ups so I do weighted dips after every workout and or ABS exercises, because i was having problems lifting myself up.

SANTI

Gang, ghd's are nasty, true, but 45 total isn't too bad. Never do 100+ ghd's even if you are the "situp king" until you ease into them, but 45....? I don't know. It's borderline. There's a video on this. Coach reccomends you don't do more than like 10 or so at first so listen to him, start sound them in warmups. If you are new to ghd's maybe just go to flat, no all the way back. I've been doing ghd's for about 6 weeks and I will promise you there is no more effective core move I've ever seen. Still now, the wods that have 100+ get my core really sore for days, but I like it.

hey skylar... why don't you post a sub 5 min on a frackwards ban?? sorry "bro", i forgot you weren't supposed to bail with such grace when you actually put some effort in the WOD

Looking forward to this, dare I say, easy workout tomorrow. I have been doing GHD situps in my crossfit warmup for several months now. I hope to get a good time tomorrow!!! After the brutal week(s) of crossfit, rest day is going to be nice!!!! I see a 5k coming up...

I was just thinking I needed to do more rowing. Thanks Coach!

Looking forward to this one in a few hours.

GHDs make me sick, will try them anyway, any tricks for not wanting to throw up just from the motion of the GHD? I think it might be because I use the standard from the games of touching plates in the down position. Last time I did this just because I was about to see pukie strictly from the motion, The guys in the games videos were flying and didn't seem to be getting motion sick.

100 x 45lb SDLHP for the row

Then 21, 15, 9 of
Unanchored Abmat situps,
1.5pd KB straightlegged deadlifts

5:48

#45 Craig, no.

From the FAQ:

3.6. What if I don't have a rowing machine?

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Cross Fit is the best program I have ever done. I've had to scale down some weights but I'm get a great workout everytime. It's perfect for a deployed guy you get in get your ass kicked and get out. Looks like I'll be doing SDHP our rowing machine sucks. Can't wait till tommorrow.

Ugh what an easy WOD

m/44/185

8:15

subbed sdhp's (65lbs) for run

5:34

#30 Sgt Duffin

I work at Pulgas, where they have bumpers and a lifting platform, and are fairly tolerant of dropping some weight as long as it's not ridiculous. They also have some xfit equipment outside to use. Mainside gym has a huge bumper set and a platform, but they'll squeal if you drop weight even from a deadlift, and they have no GHD. Del Mar gym is a little cramped, and the things you want to use are spread to the winds (especially the GHD which may as well be in Siberia) but there are nice running tracks right outside. SOI gym is nice, but I only went there once and never tested their "Crossfit tolerance level." Hope that helps. I'm in Baghdadi right now, wishing I had the gym choices you do ;)

Stay hard, brother.

Correct me if I am wrong but This is all the workout as I read it broke down into Cave man terms,

Time begins, ROW 1000 METERS THEN, DO

21 GHD Situps
21 Back Extensions
15 GHD Situps
15 Back Extensions
9 GHD Situps
9 Back Extensions
Time stops
That’s it,
I hope this Help.

SANTI

At those who are sore. Assuming you don't have an injury, keep it up. The first few days are hard, one day I woke up thinking my legs couldn't hurt any more, then my back from that day. Next day I could barely move, forced myself to do the WOD and active recovery fixed me right up, felt like a miracle.

In regards to the questions about soreness. I was always sore the first year and a half of crossfit. I figured it was just something I would have to deal with and keep at it. I stopped constantly being sore after I started using fish oil. It took a couple weeks and I noticed I was definitley less sore. The Crossfit Journal talks about this and Dr. Barry Sears in his Anti Inflammation Zone Book.

GHDs are scary. I seem to always be hurting for a few days after them. Weird since at the base gym I'm the only guy hurting, either I'm doing them extra wrong or the only one going for full ROM.

I have worked them into my warm-ups and still am smashed by GHDs.

Aloha,

Jordan

sub for GHD situps? Don't have the hardware at my gym. I assume unanchored situps will suffice, more reps or keep them the same?

The GHD just seems too perfect to pass up :/ they do have a decline situp bench that increase ROM I think that makes more sense no?

#15 Chuck O. ~ that was about 2 hours into my 24 hour shift
#17 Thanx to the Vales for all their continued support
#40 Thanx Tom S.
#44 If I was going for a PR on a benchmark WOD I may have had greater attention to my own bar maintenance, I was just having fun, changing it up a bit
#47 Thanx for having my back bro ~ u might be a bit Mad Max yourself!

Todays video with Mads Jacobsen is linked to CrossfitHaga. It should be linked to www.crossfitnordic.se

in the backwards fran video, shouldn't he be doing the pull ups first and then the thrusters, since it's backwards? cool video either way.

as rx'd
8:05

outstanding vids

no.57 i think your slightly wrong...

Row 1000m,

3 rds of - 21 GHSU, 21 Back Ext,15 GHSU, 15 Back Ex,9 GHSU, 9 Back Ex

8:12

c2 rower was on the other side of the damn gym. would have been under 8 if it was closer.

8:12

c2 rower was on the other side of the dang gym. would have been under 8 if it was closer.

Hey man, I dont know if fran is harder backwards or just as tough forwards. That was whack bro. I was figuring you were gonna smoke that wod or else it wouldnt even be up on the main page. Sorry dude!

as rx'd
7:50

#60-its because you are the only one doing them right, same thing happens to me. I have NEVER seen a non-crossfitter do GHD situps correctly on base. my favorite is when I do a few sets of muscle-ups, then watch other people 'try' to do them after they think I have left...classic.

BT #71-

i hang my rings up in the globo gym i go to and people are always pointing and talking when i'm doing muscle ups. i think it's kind of funny that they've never seen that exercise before.

Yeah Rob Miller!

Superman chest and karate hands!

Any suggestions of alt exercises for the GHD situps and back extensions in the absence of a GHD machine?

41/m/176cm/73kg

100 SDHPs with 45 pound barbell(unbroken)
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

8:20

impressive times this AM from everyone. apparently i slacked:

11:43 as rx'd

CG E-City CrossFit
Leary(m/44/5'11/200)
8:59

28/6'8"/223

6:40 sub abmat

Backwards Fran should have started with pullups.

Backwards Fran should have started with "lying dead on the ground in a puddle of sweat".

KarenH, great comment! I get sore after a really good WOD, but recover pretty good with proper Omega3's flowing... also, the Paleo Diet does wonders for giving your body the fuel it needs to repair for the next WOD....

8:55 as Rx'd

Anyone out at Camp Pendleton - specifically in the 52/SOI area that is a CrossFitter... please email me. I'd like to get some word on what happened to CrossFit Camp Pendleton.

I left in August, now I'm stuck in Okinawa, and I just found out today that it's all gone. I'm pretty upset. If you have any info, please let me know.

Thanks alot.

Sgt Paul Szoldra

Yah, I was at Pendlton this fall for basic... I looked for a Crossfit place up there... couldn't find it though, sorry man.

M/13/130 7:45
My time was pretty sad... but I haven't done Crossfit for a while, something I'm now ashamed of. My GHD's were strong, but my rows where horrible. My dad Spanky is probly laughing at me, yah... you go ahead and laugh senior... I'm going to support you when you're old and decrepit! MUHUHAHAHAHA

15:45
row 4:04

#51. Good catch! I wonder if they changed this? I've been a CF'er for a year or so, and it took me about 6 months to afford/get a rower. Those first 6 months my buddies and I always subbed with 75 lbs cos we *thought* we read that in the FAQ. Actually though, 45 lbs seems more fair. That 75 lb sub was nasty. Thanks for the correction, appreciate it. I'm the dumbass for the day. WHo will it be tomorrow? :-)

m/32/5'9"/175

Don't have a GHD machine at the gym so I did them on the back extension machine, just faced in the reverse position and went down as far as I could go.

7:39

#53 Trevor, I think this is a lighter WOD because tomorrow is day 4 in a row (a rarity) and it's the Fort Hood Lumberjack 20 heroes WOD in honor of those who were killed and injured by that wacko terrorist. That is going to be a nasty one, so coach went easy today.

My gym doesn't have a GHB so I took a standard bench and rolled it to the squat rack (the ones with the guides for safety). I hooked the squat bar near the bottom and went from there. A little hard on the feet/ankles, but I was able to get some good reverse extension that you don't get with normal situps. I have done them this way before. Not sure how different it was from regular GHBs. I couldn't very well "fire" my quads to help as they discuss in the video. We'll see how sore I am the next few days. Some of the more experienced may tell me the error of my ways, but I am determined not to let lack of equipment stop me.

M/42/5'11"/175

100 SDHPs with 45 pound barbell
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
GHD Back Extensions

9:31

Played it safe with the GHD sit-ups / back extensions. Did 10,10,5
1000 M Row: 4:12
Total Time: 17:45

9:25 with the #45 SDHP sub.

Regarding getting sore, I think that as your body gets used to the routine, your body increases it's lactic acid tolerance and processing. Said another way, even though my weights have gone up as I've progressed over the months and years, and I feel I'm working just as hard as I was then, I'm not nearly as sore, nor for as long, as I used to be.

Bottom line - keep it up! Your body will respond and adapt.

Dave T.

Relatively new to crossfit, wanted to stick to the 3on-1off, so I knocked out the Lumberjack 20s workout today (also, no GHD or rower here). That hurt, even with scaling.
Scaled DLs - 225
Scaled OHS - 85
Scaled DB Squat Cleans - 35
Time: 35:56
Looking forward to seeing some of the times tomorrow, I'm sure all of you will crush it.

31/m/5'10"/210

We don't have a GHD at the gym. I did situps and back extensions on the 45 degree back extension machine.

8:39

CORRECTION TO COMMENT #39

We are running the "McFlurry WOD" THIS WEEKEND

DECEMBER 5TH, 2009

CORRECTION TO COMMENT #39

Sub 100 65# sumos for the 1000m row. Mistake. 45# seemed too light, but 300 65# sumos worked me over a lot more than I thought it would. No time to post, but it wasn't pretty.

bw 170

7:55 as rx'd

m/22/158

7:28

just *one* round 21,21,15,15,9,9

#90 matt m

thats how I do it and some of the other xfitters in my globo do it too. Works pretty well. There is no gym in the world that does not have something on which one can do GHDs. I saw a guy using one of those useless calf raise machines to do them one day.

as rxd
8:56 (3:28=row, 5:28=ghd and back ext)
Kept slipping off the bench during the ghds

40 burpees to a one foot target subd for Row
I did not time these but did them hard and fast.

Then I took a quick break and did the GHD/back xtension Rxd

2:44

m/40/168

7:47 as RX'd

Row 3:43

8:01

As Rx'd
9:27

this wont be that bad

M/25/175/6'1"

6:19 Rx.
Row 3:28

M/35/72"/246

9:29 as RX'd

finished the 1000 on the C2 in 3:52 (damper setting 4 as per CF FAQ)

Core a little sore, but still planning to do the Lumberjack WOD tomorrow!

US Army Chaplain, Fort Richardson, Alaska

22 minutes (on the dot)

Don't have a GHD contraption.

1,000 meter row
25 dips
21 sit ups on the high angled bench (or whatever it's called)
21 back extensions
15 sit ups on the lower angled bench
15 back extensions
20 crunches on the ball
9 back extensions

Back was very fatigued.

34/F/5'10"/161

More challenging than I thought it would be! Raced one of my firebreathers on this one, so I was making sure to try and keep a good pace…

As Rx’d
6:47

side note: 1000m was in 3:43

m/28/6'/321

no GHD
Decline situp
45 degree back extension

10:44

Cool Vid J and Jeff! Go SFD

I interpret this as
1000m row
21, 15, 9 GHDSU and BE
21, 15, 9 GHDSU and BE
21, 15, 9 GHDSU and BE
for a total of 135 each.

I was reading it as

Row 1000

Three Rounds of the pyramid 21-15-9
Total of 135.. Why would a Crossfit workout only have 45 glute ham situps???
Kathy would never be that nice to us but maybe I am wrong. What is a couple extra situps

And for anyone posted that their gym does not have a glute ham developer...please get with the owner of that gym or find a new one!

8:00 minutes as rx'd.

Two Marines and I did this together this am.

Since it was their second time, we went through a modified workout and they scaled.

Warmup:

1. USMC Daily Seven
Run in place for 1min, stretches, 10 4-count side straddle hops (aka jumping jacks), 4-count pushups.

2. 1x Squats, 3x pullups, 3x dips

Main:

Sgt Simpson:

50 SDHP
21-15-9 45# Good mornings/GHD situps
13:00

Sgt Leininger

50 SDHP
21-15-9 45# Good mornings/GHD situps
6:55

Me

100 SDHP
21-15-9 65# Good mornings/GHD situps
9:14

I just watched the video of the backwards Fran.. if you're going to try to experiment with doing a WOD backwards, why not truely do it backwards.. pullups first followed by thrusters.. if you normally end with pullups on a Fran, I would think you'd start wtih pullups on "backwards" Fran. Great effort.. I would have liked to see what the guys P.R. is for a normal fran to see how that compares to his time, as well as how hard the thought the backwards version was compared to the original... I would susspect that the backwrad version would feel harder since as you're tiring, your reps are increasing so most people will have to put the bar down, take breaks more often then the original version of Fran. I'm not being critical of the effort or the quality of the person's performace.. great quality moves and you could see he was working.
I am constantly thinking, or wanting to try certain WODs in a different order, but the order (As Rx) in my opinion, is critical. There are a lot of WODs where a slight prefatigue of a muscle group in a movement will make the following movement/ exercise much harder.
Thanks for posting this.

So in the past week in order to do the WODs as prescribed you would need a GDH developer, a rower, a 60 lb dumbbell, a 40 lb dumbell, and three olympic bars with more than twice your body weight in weights. When did cross fit give up on the garage gym mentality and start down the big box gym route?

did the death by front squat this morning (used alittle more than 10 lbs. over my body weight). made it up to my set of 8 reps (stopped after the set of 8). what is a good level to get to ?

SL #118-

Why wouldn't a sit up or good morning suffice for a GHD? Why wouldn't a garage have a heavy pipe wrench to thrust/swing or a bucket to put some sand in for a sub... or or or???

The wining is unreal this week.

7:30
Did regular sit-ups instead of GHDs

M 37 6' 165#

8:02 rx'd
3:50 row

24/m/170lbs/70"

sub decline situps

7:03

6:55 for 500m, everything else as Rx'd.

3x3 Mil press w/145, next time 3x5

2-4 dead hang pullups

1000m row moderate 3:51

7:27 @ 3:36,1:53,1:13,:44

10:52
sub: toes-to-bar, 70-lb. russian swing

CFWU x 3; fewer situps

STILL not clear on the WOD today so MINE was;

1000m Row
21 GHDS-21 BEs
1000m Row
15 GHDS-15 BEs
1000m Row
9 GHDS-9BEs

Don't know if this was correct but took 20ish minutes with some comings and goings to the rower.

I got my 20 minutes of aerobics, muscle development, and was sweating to the X-Fit standard--soaked

Comment #106

"this wont be that bad..."

then you are doing it wrong or not hard enough! I have never left a WOD going "oh that was easy..." work harder!

M/22/6'2/160

9:31

As RX'd

First ever 1k row in under 4:00. Yay.

Row 3:58
GHD 11:10
Total 15:08

7:05
Subbed 100 45# SDHPs for the row, 'cause the ergs went missing from Macdonough Hall. AND, I mistakenly did 10 GHDs on the last round.

6:12
Naples, FL
CrossFit Redline, thanks Anthony!

09:27

17:36

subbed #30 SDHPs for the row
incline sit ups for GHD

8:32
Naples, FL
CrossFIT Redline
2 hands overhead for sit ups and hands at temples and elbows out for ext's, same for James

7:43

#45 SDHP sub for row

6:15

Carole
F/51/5'6"/130
6:02

Kevin
M/50/5'11"/170
6:22

But, our gym's rower is not a C2, and it is considerably easier than a C2. That explains the fast times. It does not however explain why Carole beat me again! She is good on the metcon stuff.

As rxd

7:49

8:52

16:49 subbing 100 45# sdhp

100 sdhp 4:50 (left shoulder/tricep didn't like those)
RD1/ RD2/ RD3
21 HGDSU 1:07 1:25 1:34
21 BE :28 :30 :28

15 HGDSU :46 :59 1:02
15 BE :22 :28 :21

9 HGDSU :30 :36 :29
9 BE :16 :16 :14

Time 8:21 12:38 16:49

Can't wait for it to warm up here. Garage was 33 degrees. I guess I need to break down and buy a garage heater. Hoping it will warm up today so I can do yesterdays WOD. No way I was going to run in 9 degree weather at night.

Sub'd to normal situps

Time: 9:47

that one was fun!
no rower so i did 100-45# SDHP.

otherwise as rx'd:
8:34

#143 Jim-

Props for going above and beyond bro! Haha but you did three times the amount of work prescribed on the GHD. The three rounds ARE 21-15-9, not three of each. It probably could be worded more clearly.

Dare I say an easy workout? Always worries me for what's coming next though.

M/48/5'10"/175

7:43 RX
Row 3:43

Subbed 45lb SDLHP's and had some traffic jam at the BE machine

11:37

I'll be at the MCFLURRY WOD at CFSD...

I think one way to clear up the confusion for the newer people would be to put parantheses around the 21, 15, 9

So today's WOD would read:

Row 1000m
Then
3 Rounds (21, 15, 9 reps) of
GHD Sit Ups
Back Ext

I don't know, I think that's more clear.

m/34/6'/207

16:10

Subbed .33 mile run and 50 SDHP with 65# for the row.

7:57
No GHD so did decline situps
3:46 row

m.23.175

Rx'd

8:02

m.26.175

Rowed 1k in 3.32, Right to the GHD for 21-15-9 Sit-ups/Back extensions.

Total time: 6:53

what is a GHD?? dammit i dont have one! ;-)

48/m/160
reg anchored decline sit-ups

7:05

No gym tonight. Need to catch this one up.

No Fun

M/21/170/6'0"

100 SDHP w/ 45 lbs bar
21-15-9
GHD situps
Back extensions

My "GHD" was a footstool and I hooked my feet under my pool table. I was only going an inch or two past parallel because the footstool was so short. SDHP's were done in 2:31 (all unbroken), and sit-ups and back extensions were done in 4:33. Total time- 7:04.86.

m/41/200

as rx'd 7:06

9:20 Rx'd

Row took me 4:07 Spent 5:13 on GHD machine
-Did full GHD situps, extension from floor to foot each rep..

todays workout did not leave me gassed like the previous workouts. I possibly did it wrong. I could not get a full GHD sit up cause I am not that flexible. I basically did a reverse back ext in the form of a sit up. Got a great stretch. From the ROW till finish it was about 8 minutes.

Bad luck for me at the gym today. The display was broken on the rower and the brilliant gym staff threw away the wooden GHD platform/bench/whatever because it wasn't a "real machine."

Subbed 5min on level 6 on the rower and did modified GHDs. 08:27

Quick little ditty~and VERY shoulder friendly for me! :)

row 1000m: 4:16

21-15-9 GHD sit ups, GHD back extensions

TIME: 6:40

5x400m sprints (treadmill) later in the AM.

Have a great weekend all!

Note the similarities between the two below. You could do Fran 3 times or as rx'd. Most of us just go with 21-15-9 one time!

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

As rx'd

8:37

P.S. 1 hand touch to the floor and 1 hand touch to my toes in GHD sit ups.

Jay-

Solid work! I think you and I went to the same L1 then I think I met you again at the NW Qualifier where I was judging.
I was at the 101 with Coach a couple weeks ago where he was talking about hitting Fran (or any workout)from a bunch of different angles.
Anyhoo- lots of idiot bitching on here today so I wanted to give you props.
Well done!

4:09 C2 on 8
7:42 total

Think I could have gone harder on the C2, was trying more for efficient technique than ripping through.

Forgot about the Lumberjack (?) tomorrow, so:

1000m Row
Then 3 sets (1=21 reps, 2=15reps, 3=9reps) of:
24kg Kettlebell Swings
Back Extensions
Situps (not on GHD, but same movement)
TIME: 10:12 (row was 3:52, pretty happy with that, but still of PB)

Followed by:
4 x 1000m rows with 90sec rest in b/n:
4:01.3, 4:00.7, 3:57.0, 3:53.7.

Tried to loosen up my traps as they are very sore after yesterday's Power Cleans. Whe I do PCs, by mid-back and shoulders get fatigued first, but they are fine afterwards - it's the tops of my shoulders and neck that really hurt - Does anyone else suffer this?

Cheers

CFWU x3

9:56
subbed 100 SDHP for row

As posted
9:38

10:19 RX'ed

I'm in Italy.
I need to order equipment.
Does anyone know of a European company that is involved with Crossfit, OR know someone who may know? I'd rather support Crossfit than order from a random company.
Sorry, this has nothing to do with the WOD

M/44/178/5'9"

As Rx'd 8:32

M/26/140/5'11"

As rx'd 7:24

as rx'd
8:19

Damn that! The only good thing about Fran is that your next set is less reps than the previous! Good work, man!

Resting today so I can do the Lumberjack 20 tomorrow! So far my donation page has raised over $120 today to support the cause! Let's keep it up!

19:14 - No GHD device here. 1000 meter C2 rows, 30# sandbag held at arms length overhead for anchored situps, 50# one shoulder Good Mornings (30# sandbag plus two long 10# sandbags over one shoulder).

6:46 as RxD

Swiss ball GHDs and BEs
7:10

3rds wu

subbed 100 45# sdhp for 1000m row: 5:51
21-15-9 GHDs, BEs: 3:21

Total: 9:12

the sdhp were rough due to tired traps from yesterdays work out

Rob... My IrAsian brother!

Buy-In:

CFWUx2, then -
Bench Press:
135x5
185x5
205x1
1RM Bench Press - 3 attempts:
225
235 (f)
235

WOD: As rx'd, except with modified GHD situps and angled back extensions. Time: 8:21

Tried to rig up GHDs on a calf press isolation machine (thanks dan m for the tip). Hands above head, but could not get full extension to the floor - went as low as I could. Back extensions done the 45-degree incline. Row was 3:37 (PR) - not fast, but fast for me.

Cash-Out:

Basketball shoot-around (knee still tender)
Dribbling drills
Free throw practice (10 r.h., 10 l.h.)

M

p.s. Felt like I had a lot of energy today, and I have been curious where my 1RM bench press is - since we hardly ever do bench in Crossfit. So I added this on before the WOD. Did not push it too hard, and did not take a ton of rest in between efforts. Good to see it's still above 2 plates.

10:08
no GHD rack - did inclined situps at 40 deg
no back extension rack - used back extension machine with 60-80 lbs.

Well, I misread and did this:

Row 1000 meters
21 GHD Situps
21Back Extensions
Row 1000 meters
15 GHD Situps
15 Back Extensions
Row 1000 meters
9 GHD Situps
9 Back Extensions

19:14 - No GHD device here. 1000 meter C2 rows, 30# sandbag held at arms length overhead for anchored situps, 50# one shoulder Good Mornings (30# sandbag plus two long 10# sandbags over one shoulder).

1000m row: 3:54
Sit-ups and back extensions done as floor exercises since I'm new and my core is already screaming at me.

Total time around 11:00.

Kettle Bell Drills

WOD
:07::21

Not very fast on the Row, :03::40. GHD Sit-ups & Back Xt's were unbroken.

Nate, way to go above and beyond.

Get some, Go again!

Kelly, You are still, and always will be, a beast! Strong work!

sub 200 45# SDHP for row
11:50

7:56 As Rx'd

7:44

m/21yo/6'0/183

As rx'd in 6:54

48 / 176

as rx'd

7:39 (row was 3:53)

subbed 100 SDHP with bar

8:18

7:55 as rx'd
Semper Fi!

100SDHP for rows. Call in middle 8:58

First time doing GHD situps. Felt pretty good at first, but I developed a pretty terrible exertion headache (I assume from the upsidedown/whipping motion).

Has anyone else gotten headaches like this from GHD situps? I usually get them from super strenuous workouts, but this one wasn't very challenging, so I was surprised to get it.

As Rx'd 8:41

Backward Fran...i'll give it a try next time

grrrr...

As RX'd

6:41

M/38/5'7"/141 lbs

M/40/6'/205

As Rx'd: 6:22

Whoops, posted as Rx'd but, sub'd 100 45# SDHP's for row.

As RX'd

7:45

M/39/5'10"/180

800m run
21-15-9
GHD situps
Back Extensions

9:53

10:22 as rx'd

First time doing GHD sit-ups; had to stop a few times during those sets.

M/24/5'11''/200

38M/5'10"/169#

W/U: jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 6:59.

Damper 6 (prefer 5). Both hands touch floor on GHDSU. Pressed for time, so didn't do much of a w/u. I know I can row faster.

Shamefully Coast Guard Center Key West does not have a Row machine, so I substituted with 3 sets of 100lb lats. I did not try to go all the way down on the GHB situps and am very confused on the difference between good and bad form. The back extensions were hurting my stomach, so I adjusted and technically did hip extensions. 13:04 then went for a two mile jog. The weather in KW is awesome in Dec.

12/4/2009 11:44
49 yom, 72", 204 lbs
CFWUx1, 5 rep
sub home back extension & situp gizmo

ROw 1000m = 3:39.7 PR!
WOD Total = 9:31.92

As rx'd with back ext and sit ups on 45 degree roman chair

8:25

100 SDHP W/45lbs
Then three rounds, 21, 15, and 9 reps of:
Unanchored Ab Mat Sit ups
Good mornings W/ 75lbs
14:35 did at an easy pace, working swing shift
m/52/218

8:28

Decided to skip this one, instead did a WOD from the One World site: 5 rounds row 500m, run 400m. As rx'd 18:07.

Cash out 1: 3 rounds 10 1-arm db swings, 10 bar dips, 10 pistols.

Cash out 2: Isabel scaled to 95 lbs., about 7:00 (10 sets of 3 starting every 45 seconds).

Whew.

7:15

GHD not full ROM. I'm scared!

Aloha,

Jordan

7:09

Subbed 800M run, otherwise as rx'd.

John #7, I've been here for 3 1/2 years and I'm almost ALWAYS sore somewhere, but fish oil seems to have helped a little. Good luck.

Awesome work Benny1, Kevin C & Carole, and Alan. Outrageous Kelly, as always.

M/44/6'0"/175
No GHD so subbed abmat for sit ups and back extensions
7:20

8:01 as rx'd

I was around 7:25.. i had to run down stairs here at the student rec. to get to the back extenstions and ghd's...my 1st day back on the crossfit path....cant wait for tomorrow....!

Last day of my own programming...

"Fran"

3:59 (PR)

Finally hit the sub-4, each time my time improves I feel worse and worse. Looking forward to the rest day tomorrow :)

m/170

as rx: 7:08

m/42/170/6'

sub sdhp - 8:58

WOD - 7:05 (yesterday's WOD this morning, today's WOD after noon)

10:38 *sumo high high pulls 65lbs x 100

rx 12:15

Rowed 1k in 4:13

Total time = 6:51

3 R:
800m run
100# PC x21
=23:18

(might have ran 900m in R two)
Erin

M/37/5'11"/236
8.:38

M/37/5'11"/236
8:38

8:08 as Rx

I thought this was a good time until I looked at the comments today. 3:24 row and everything else was unbroken & full ROM. Must have waisted too much time in transition between GHD sit ups and BE's. The rower was only 5 feet from the GHD machine so no time lost there...

M\45\6'1"\165 lbs.

subbed sdhp for row
unanchored abmat situps
back extensions as required

time 6:30 (approx) forgot exact time shouted out by Mat at gym. Good work by all the guys on cindy at Funct Fit.

8:34

10:56 second ever Crossfit excercise.

m/20/6'0/185

Each of the 3 machines were about 30 yards from each other so that extended my time a tad.

Im proud, some of you guys can really knock these out.

As Rx'd 19:07

7:56 as Rx'ed.

1000m Row split: 3:43

GHD Sit-up ROM as per 2009 Crossfit Games Triplet.

GHD Back Extensions full 90 degree ROM, spine from perpendicular to the ground to paralled.

Roman Chair for Sit-ups
8:04

5x5 115# Press

subbed 35 lb. sumo
sit-ups
supermans

9:03

Hey Herm,

I dropped off the map for a while - still working out but not posting - and now it seems most of the regulars have disappeared. What gives? No Bingo, no Eric G, no s'more, no Apolloswabbie, etc ...?

6:06

3 rounds:
overhead lunges 50lbs
Blitzkrieg triple dumbbell press 45lbs

Quick question, how is it possible to do the GHD Situps without hurting my back or tweaking it. The model at my gym is very old and im wondering if when I read to forcefully extend my knees to unload the stress on my lower back, is it true? And what else can I do to help me along

RX'd 9:45

I was wondering if anyone knew of a way to help me ease the back pain associated with ghd sit ups? Is there something other than forcefully extending the knees to activate the rectus femoris?

M/23/195

RX'd 9:45

26/m/5'11"/185
subbed 100 SDHP
8:21

As Rx'd but this will be rare...
I've been out for over a month with a back injury so my strength/cardio is lousy. I'm slowly climbing the CrossFit fitness mountain one rep/round/wod at a time...
1K Row 3:51 (57/75)
21- 2:14
15- 3:07
09- 2:16
Total- 11:30 (51/75) Sub 10 next time!!

26/m/5'11"/185
subbed 100 SDHP
8:21

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Time 8:49. Nice rest day

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1 mostly negatives

As rx’d: 9:25
Foam roll after

cfwu x 3

w.o.d.
7:19
anchored ab mat sit ups

00:06:48.7

4:08 row
unanchored situps arms above head
prone thoracic and hip extensions if you know what I mean?

5:31

7:46

8:06

Taking a rest day today and going to do "Lumberjack 20" tomorrow.

Today's wod looks a lot like my regular warm up, so I will be doing close to this tomorrow before the Lumberjack 20.

Wu- 800 meter run

rowed- 1600 meters
21-15-9
incline sit ups
back extensions
13:28

No GHD and got some funny looks wheeling the rower over to the Smith Machine....but who cares!

Found that the Smith sub for GHDs is pretty worthless. The physics are wrong, can't get the right leverage and didn't feel anything like a GHD....did'em there anyway. 8.57

Next time I'll do weighted decline sit-ups or something.

m/34/215/6"0

not as Rx'ed

subbed regular sit ups for GHD sit ups.

row time was 4:15

total workout time was about 10 minutes.

WOD as rx'd,
6.51.

1k row in 3.20,then about a minute wasted getting(staggering) down the stairs to ghd.row definitely affected ghd sit-ups,plus as usual had someone doin bicep curls right behind ma head as i was goin up and down on ghd.
before and after, S/P 5-5-5-5-5, P/J 5-5-5-5-5, D/L 3-3-3-3-3, Sn.Halt. D/L's.

I've read a few comments about GHD situps and how not to just start off with the Rx, if you've never done them. What would be a good way to work thes guys in so I can eventually do the perscribed amount without hurting myself.

RX'd 11:00
Serin @ 13:00

39/m/5'11/165 (1/2 week)

Run 1/3 mile
Then 21-15-9 of:
Situps
35# KB Swings
6:31

Reps in 4:30 of: 1 arm HPS 30# db, 90 total

Subbed 100 SDHPs for row. No GHD so rigged bench under Smith rack, with rolled up yoga mat for lumbar; not quite the extension as on GHD.

6:46

WU

Bench:
3x3 @ 155,165,170
1 x 15 @ 135

WOD: sub AbMat situps, 45# good mornings
Row 4:20
total 8:31

M/34/165
7:13
subbed 100 SDHP's 45# barbell for 1000 m row
used back extension apparatus for GHD's, back as far as possible

8:50

M/29/185ish

DL 355x5x1

8:06 as rx'd (3:43 Row)

Hamstrings were fried. I had to pull my legs with my arms into stretching positions.

As Rx'd:
7:20

row took about 3:45 if i remember right...at least that's what i think it was.
Abs are still a little sore from making up a previous WOD with GHDs, so there was a small slow down there. Should be able to get this down to 7 flat if not faster on a fresh day and proper nutrition. Only ate once today so far and it's 7:36pm. No good!

As prescribed:

6:58

Decided to try it again an hour later, subbed 100 SDLPs at 45 lbs. for the row, and time was 6:57. For me, that substitution was about the same.

M/34/70/205

M/48/5'9"/175

As rx'd 9:08

M/48/6'3"/195

8:21 as rx'd

11 mins

6:13 (Very happy with this)
3:13 1000m row
Hip Extensions and GHD on swiss ball.

9:50 as r'xd

as Rx'd

8:35

7:18 rx

quads always get so fried from rowing, and GHD situps.

Completed the run/PC WOD, details there. More rest days equals better Apolloswabbie, even with the waking to care for baby.

M/37/6'2"/208

Rx'd

Row 3:20.3

Not didn't track time for:
GHD Situps
Back Extensions

I need to bring a stop watch to the gym!

58/M/203 - GHD situps done over bench with feet anchored at 6" from floor, head to floor - SLDL @ 55lbs - 11:26 - first time doing situps like this, will be looking for the DOMS.

49/F/125 - Subbed; situps, SLDLs @ 44lbs - 7:43

Jay-That was AWESOME. Nice work!

6:39 rx'd
(row @ 3:29)

As rx'd: 8:40
1k row in 3:28 (Tried zero drag setting and didn't like it. Found I couldn't generate power at the end of the pull. Usually use ten setting, next time I'll try five.)

GHD to flat only. GHD and BE on swiss ball. Back still really really tight made things very uncomfortable. Did 100 @ 45# SDHP for row. 8:37. would like another shot at this when back to normal!

1000 m row
round 1
21,15,9 GHD, back extension
round 2
21,15,9 GHD, back extension
round 3
21,15,9 GHD Back extension

total time 21:46
second exposure to GHD and back extensions will hate myself tomorrow

1000m row
15,12,10
sit ups and supermans

8:40 as rx'ed

m/15/5'4"/115
as rx'd
8:26

24/m/170lbs/70"

sub Decline situps

i wanted to beat my time from this morning, so i gave it another shot

6:34

as rxed - 8 minutes flat.

11:25

30/M/5'10"/147 (MTN WARRIOR)

ROW 1000 METERS (concept 2 rower) then do
21 GHD Situps (SUBBED WITH ABMAT SIT UPS)
21 Back Extensions (SUBBED WITH SUPERMANS)
15 GHD Situps (SUBBED WITH ABMAT SIT UPS)
15 Back Extensions (SUBBED WITH SUPERMANS)
9 GHD Situps (SUBBED WITH ABMAT SIT UPS)
9 Back Extensions (SUBBED WITH SUPERMANS)

TIME WAS 06:29 nice and an easy WOD in preparation for the Lumberjack 20 memorial WOD. found a row machine here at Fob Fenty, Lesson learn don’t row with long shorts other wise the shorts are going to get stuck under the seat of the rower, I should have known better, it cost roughly 20 seconds . (attention to detail part next time i row.

SANTI

M/35/190/6'2"

9:30 as Rx'd

Sdhp. 5:28

7:55 Rx'd

7:43

7.17 rx'd

m/27/188/72"

Ran a 5k and a 10k this morning - The Savannah Bridge Shadow Run at Camp Phoenix in Kabul.
5k 24:58
10k 1:05:52
Extremely cold. Cramped up on the 10k which cost me a lot of time.

M/25/152#/5'7"

As Rx'd

Time: 8:25

@ home with Ursh ~

1k row
21,15,9, of pullup's & 24" BJ ~ hammies couldn't take the ghd

8:58
Ursh ~ 11:40, red band pull-up's, 19" bj

row 1k
21-15-9 ghd situps / 45lb romanian deadlifts

8:54

heavy fran
8:35

row 5k, 2min rest between
1:48
1:47
1:52

time: 10:29

Subbed the sumo deadlifts with just the barbell for the rowing...no distance meter on the rowing maching at work

Did 100 deadlifts...the rest as rx'd

9:42

8.30 as rx'd. ghd/be done ob a stool b/c no ghd

14:39 did 100 SDHP instead of rower, don't have a rower
SDHP - 9:10
21's - 2:49
15's - 1:43
9's - 00:55

14:39 did 100 SDHP instead of row no rower
SDHP - 9:10
21 - 2:49
15 - 1:43
9 - 0:55

as RX'd 7:26
row damper 6 3:29
M 34 / 81kg/ 189 cm

Theresa: 8:27 (1000 m = 4:11) as rx'd

Mark: OPT WOD

CFSB week 3
Back Squat
275-315-330(PR)

8:45 as Rxed

10:44 as rx'd

at least a minute was screwing with the GHD chair since I forgot to set it up before starting. Row took me 3:48 by itself.

did tabatha something else as i couldn't get to the gym
pull ups - 13, 9, 10, 9, 9, 9, 9, 10
push ups - 22, 19, 8, 6, 6, 6, 6, 6
sit ups - 14, 13, 12, 12, 12, 11, 12, 12
squats - 14, 15, 13, 14, 15, 16, 14, 15
total = 371
ouch

10:29

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

Row was 3:56

8:53

No GHD or back extensions at our affiliate

subbed:
Knees to Elbows
75lb Sandbag Good Mornings

11:02

I'm a little disappointed with my time, wanted to do it in under 10:00

25/m/200

33/m/165

subbed 50sdlhps, reg situps 5:40

subbed SDHP 100 reps

11:35

m/38/76/210

7:55

6:13
GHD sit-ups hurt

7:46 as Rx'd

m/25/160

Did it two ways recorded the time for each

rowed one thousand (sdhp at 50#)
21,21,15,15,9,9
recorded time: 6:06
21,21,15,15,9,9,21,21,15,15,9,9
recorded cumulative time: 12:27
I am pretty sure that the second time is the true one for this WOD. He wouldn't say three rounds if he didn't mean it, and how many of you were even sweating at the end of one round?

whew, see you tomorrow...

8:25 using inclined bench thing for sit ups.

I did the workout as Rx'd but I did the GHD only I did it like a reverse back extension. I am not that flexible.

m/21/173/5'9"

7:42

unanchored sit-ups and weighted back extensions

25/m/6'1"/170

Stuck at home today; made do with what I had.

Run 1 mile (in 6:28, very pleased)
21-15-9 rounds of:
unanchored sit-ups (with 10# dumbbell)
Supermans

9:53.

m/41/195/5'11"

Trying to come back after 2 months off to rest some troublesome tendonitis. Badly strained hamstring a few days ago which is not helping.

WU
200 row
few pullups,
few dips
slow, careful air squats
abmat situp and back ext

WOD
1000M row
21/15/9 of:
unanchored abmat situp
abmat back ext
Total time 8:38

Forced to sub abmat for roman chair on situp and back ext due to recent hamstring injury.

8:50 as rx'd
PM, WS gym
~4' row

CFWU X 3 (no su,be)

100 SDHP
21,15,9 GHD & BE

8:57

3CFWU

Wod as rx'd

7.44

Good stuff.

As RX
12/5/09
7:42 total
4:23 on row

D
@ 18's
could barely tolerate the GHD rack on my still screaming quads from the 400 lunges

row: 4:10
21 6:05
15 7:30
9 8:20 total time

27/m/5'7/210#

Subbed 100 SDHP, rest as RX'd

8:00

Instead I did
as many in 20 minutes as I could of
15 pistols right
15 pull ups
15 pistols left
50 push ups

I got all the way to the push ups on the fourth time through

30/m/71"/186#/Camp Taji, Iraq

CFWU x3
Sub 100 SDHP for 1000m Row
7:31

7:50.

Also CrossFit Strength Bias:

Back squat 3RM 265#, PR by 10 lbs
Back squat 20RM 185#, PR by 5 lbs

23 / M / 5'9" / 135lb

Did the one arm thruster/pull-up WOD today, scaled to

15-12-9 reps of
30lb dumbbell thrusters
Right arm then left arm
"One arm" pull-ups on the assisted pull-up machine
Right arm then left arm

29:38

Didn't scale very well; should have done 35lb thrusters. I feel like I spent half the time fighting the assisted pull-up machine and may have missed the point here. My grip is wrecked, though, so maybe not.

As rx'd:

11:32

As rx'd:

11:32

M/35/174

800M run, rest Rx'd: 7:40

6:32
unanchored situps
supermans

13:00

7:29 rx'd
should be able to do better next time. Did this one with a cold, so I took it a little easy on the row.

First time doing GHD situps in a WOD, so I took them slowly. I liked this one because it hit three things I don't work on much or even think about much.
10:22
F/26/5'5"/177

34 yom 225 bwt

cfwux3rdsx10reps (minus situps/back ext, plus handstand holds and ring dips and parallette push ups)

wod w/ subs
100 45lb sdhps
3 rounds of 21-15-9 of
abmat unanchored situps
back extensions
time: 14:05

M/32/6'3"/203

65lb Good Mornings for Back Ext

7:39

done....didn't time

as Rx'd:

10:07

sub anchored swissball situps and back-extensions: 8min45sec

M/49/153/1-1-06

Done at home. Unanchored SU/Bact Ext over Swiss ball

7:24

Then did smooth 2K row. 8:30 or so.

No GHD bench so had to make do with a bench and anchoring feet under a bar.

11:22 (row was 3:44)

[11:22]

14:42

8:19

M/51/6'1"/185

9:24

Sub'd AbMat sit ups and back extensions: 6.26

m/41/170/5'10"

KB and Pushups (35lb KB)

3 rounds (1 minute rest between rounds)

27:20

20 single arm swings/20 pushups
20 cleans/20 pushups
20 snatchs/20 pushups
20 circular snatch/20 pushups
20 clean and jerk/20 pushups

8:15 as rx'd

day 35 m/168

no rowing machine so did 100 SDH at 45lbs

didn't do full form of GHD situps since the only time ive done them ive injured myself...need to practice

7:40

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

wod subbed 100 SDH 45#bar
rest as rx'd
Time 7:42

As Rx'ed.
8:13

"Mrs. Miyagi"
10:18

M/5'10"/161

C2, Damper 4: 4:01
GHD etc: 5:46

9:47

Rt clavicle fracture still healing (8 weeks)

m/20/6'1"/172

as rx'd, 9:10. lost quite a bit of time switching between the situps and back extensions on my ghetto-rigged GHD contraption.

9:14 as Rx'd

warmed up
2x1000m row

3rds - 41.21.30.15.18.9
sit ups & 60lbs dead lifts

overhead squat practise
1x165 (PR)
Still working on these, but since the start they have really improved.

Big one tonight, lumberjack

6:19 as rx'd

F/34/5'0"/108lbs

8:16 as rx'd

M/40/175/6'

M/40/175/6'

As Rx'd 8:43

7:21 Rx

35yom / 206lbs

Pack, row 1000 meters, then
Three rounds, 21, 15, and 9 reps of:
Mat sit-ups
Back Extensions

10:26

Row was quick and easy. Struggled a bit with the back extensions using the swiss ball and Smith machine because the pad kept coming loose on the bar, and no pad kills the achilles tendon. Sit-ups were easy.

f/5'10/145lbs

Substituted sit ups & back extentions with deadlifts (65lbs) & knees to elbows.

11:31

as rx'd 8:00 flat

8:06 Rx'd

CFWUx1 (got to the gym 10 minutes before closing)
7:24
Rowed the 1000 in less than 4 which was a good time for me. Had the damper way down (around 2?).

subbed full decline sit-up for ghd sit-ups.

~7-8:00 (forgot to check clock at start). Row time was 3:45

as RX'd around 10:00

crap i remembered wrong.

7:38 row 1000m, 15-12-9 of GHD situps + back ext. i thoguht it was a bit low.

100 sdhps with 45lb bar

21-15-9 of GHD type situps using bench and good mornings with 45lb bar all unbroken

5:31

1000m row

21,15,9:
ghd situps (unbroken)
back extensions (1 break)

8:32 12/6/2009

Subbed decline situps for GHB.

9:10 no breaks

8.33 after split jerks, glad to have a short one to jam into a full day!

short WU then WOD:

7:09 as rx'd

3:21 row, 3:47 GHD/Ex

could barely walk from row to GHD's. GHD's touched 45# plate on ground, alternating hand.

later,
b
m/33/5'8-1/2"/167

As rxd 9:34

8:38

M/29/6'4"/205

Modified to work weaknesses.

500m Row

21 GHD Situps
21 Back Ext.
7 Thrusters @ 135#
15 GHD's
15 BE's
7 Thrusters
9 GHD's
9 BE's
7 Thrusters

500m Row

18:02

8:35

5:49

M/24/153 GregAwu

Unanchored, butterfly situps & 45lb good-mornings.
Else as rx'd - 6:20

Scale to 15/12/9
ghds and back ext
9 minutes something

Row 1000 meters (subbed with 30KG SDLHP - could only manage 50)
Then three rounds, 21, 15, and 9 reps of:
GHD Situps (no GHD)
Back Extensions

Time : - 7:28 mins

Did this in my garage. SDLHP's were much more difficult than I expected. Next time I'll probably do with and empty bar and complete the 100 reps.

Still enjoyed this WOD.

11:45

30 m 67kg

decline sit ups
7.10

Rx'd

6:53

(both hands touching floor on GHD's)

F/35/5'2"/125#

as RX'd (Bolling gym)
10:27

Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps (on bench)
Back Extensions (45 degree stand)

Time: 8:17

Done Saturday 5 Dec 09:
As rx'ed:
Joe - 11:19
Andrew - 10:30

Then raced to 100 box jumps (probably about 20 inches)
Joe - 3:25
Andrew - 3:23

as rx'd

TIME - 9:11(PR)

M/45/165

as rx'ed
8:30

As Rx'd - 9:53

First time for this WOD.

SDLHP subbed for Row
100 reps @ 45#

6:48

803

M/33/5'4"/142lbs
Subbed physioball with feet anchored for GHD.
Row and back extensions as RX'd
6:31

M/33/145lbs/5'5"

GHD on physioball feet anchored
6:52

did 1000m row then 21/15/12/9 back extensions and anchored situps in 8:14. Finished the round of 12 at the 7:32 mark.

CF warm up minus the sit ups.

Subbed 55lbs SDHP for rows. Killed me. Wrong weight. GHD as Rx and subbed Good mroning's for back ext.

Time 9:56

Subbed knees 2 elbows for GHDs/ 9:00.

6.20 as rxd

F/24/154

Pack version: unanchored situps and supermans (felt like I could get a better back extension with those)

23:00

The last part was rough.. got me feeling sort of ill. I would have much rather had the rowing dispersed throughout!

Okay so reading after reading some of the comments here, I'm pretty sure I did this wrong! Ah well.. I did the 21-15-9 part thrice. No wonder it sucked! The row was about 5min.

Row 3000 meters
12:47

28,22,19,16,7 Situps
15,14,13 Back Extensions
10 pullups

rx'd
7:30

M/25/5'9"/195

subbed regular situps

12:43

m/30/6'/168

9:32

sub w/ sumo's, wieghted situps, and good mornings all with 45lb barbell

as Rx'd
6:45

As RX'd

9:40

8:15 as rxd

subbed 100 SDHPs, 45 lbs. and KTEs

11:55

CFWUx3
Row: 1000m
GHD + BE; 21-15-9
7:48

rower display broken!! rowed hard for 5 minutes instead, probly did more than 1000m. 9:50.

m/ 27/ 205/ 74"

100 SDHP @ 45 lbs.
21 - 15 - 9 reps of GHD Situps and back extensions.

7:40

3 rounds, each for time

row 1000m (level 6)
21-15-9 situps (unanchored) & back extensions (45 deg setup)

8:10
8:48
8:38

10:25 as rx'd

Row took 3:50

As rx'd, with substitutions
Row 1000 meters (subbed sumo deadlift highpull x 100reps) split: 7:21
Then three rounds, 21, 15, and 9 reps of:
GHD Situps (subbed regular situps)
Back Extensions

Time: 13:30

m/41/169/5'9"

subbed 100 shdp

9:40

17:03

The Porch:
Row 1000 meters
Then three rounds, 15,12 and 9 reps of:
GHD Situps
Back Extensions

no GHD sit-up machine, subbed decline sit-ups

7:30 total

subbed 45 lb SHDP for row- broke i up cuz they sucked!
50 SHDP
21/15/9 GHD and BE (45 deg setup for both)
25 SHDP
25 SHDP
9:46

27.43 abmat sit, ext on support

Used the ghd for all, except the 15 ghd Sit-ups used Abmat.

Time 11 min 18 secs

After did bench press, tried 5 x 5 at 35kg, only managed 4 or 3 per round. Soooo weak at this. Person spotting me forgot that it was bench press I was doing and almost managed to clean the bar with me attached to it.

Good Fun as always

Crossfit warmup then

the rowing machines were occupied so I started with 21 15 9 ghsu and back extensions then the rowing machines were still not open so I did 20 wall balls which were not long enough so I did 2 more sets of 20...then I finally did 1000m rows. Then I thought "gee that can't be it so I did 2 more 1000 m rows followed by 21 15 9 ghsu/be after each 1000m

Heh...during all that my timing got pretty screwed up so I just went for it. Sometimes chaos is fun!

Improvise Adapt Overcome? Isn't that how it goes?

7:11

m/36/5'9/176

CFWU - 3. Reg. Superman. Burgener. DU.
8:53
Cable broken on rower. Just rowed for 3:50, then moved to GHD. GHD & hip ext not bad. Good ROM. Touching floor. 3 notches showing on bench.

M/20/5'10/128

subbed anchored abmat sit-ups for GHDs

7:07

8:30 using incline bench
m/34/6'-1"/195

M/53/143/5'8"

as rxd 8:24

20091214 0300hrs
WOD091204: Row 1000 meters, then three rounds, 21, 15, and 9 reps of GHD Situps and Back Extensions
Did 100 SDLHP (20kg), then 21-15-9 of unanchored sit-ups and supermen
6:11

Rx'd in 9:02

3:49 on the row

Totally messed up!
did 3 rounds of 800 meters instead of 1000m of rows. otherwise, did ghd and back extensions as rx'd: 17:24

btw: 155

7:40 as rx'd

subbed 100 reps of 45# SDHP
finished "one round" of 21-15-9 and SDHP in
8:35

i felt good so i did two more rounds of 21-15-9 (90 total reps) finished in 8:05- 16:40 total

25# dumbbell SDHP
Mat sit ups with 12# medicine ball
25# dumbbells SLDL

7:54

Messed up the workout yesterday so warmed up with 21 155lb power cleans. Will run an 800m tomorrow

As rx'd: 11:32

sub SDHP for row, GHD and ext over swiss ball

7:45

8:05

As RX'd. 7:41

Row time 3:47, both exercises unbroken. Very slow 1k today.

@thesweatbox

7:37

23.m.137.65"

as rx'd
8:17(PR)

Row 1000 meters SUB 100 Low rows (70)
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

7:45

M/34/170

Row 1000 meters (C2 Damper=4)
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

7:03

9:05

Pack Scaling:

Row 1000m
21-15-9: situps unanchored and back extensions

12:39

m/42/6'/155 12-22-09
100 sumo DL high pulls
subs: reg situps and good mornings
17:43

13:47 as rx'd

29/m/185

subbed good mornings and abmat SU: 6:35

good first workout following 10 days of Xmas vacation

CFWUx3
BWU

18:23

50x cable rows at 100lbs. for 1km row

Ernest 39/M/61"/167

6:56 as rx'd

subbed 100 SHDP

went to horizontal only on situps

12:32

transitions lousy on homemade hobo GHD & kitchen stool

subbed 100 sdhp 9:08

31/m/165/65"
Not sure if i did this correctly but:
1000m row
21BE-21GHD
1000m row
15BE-15GHD
1000m row
9BE-9GHD
18:40

Good short WOD. 7:09 RX'd