December 4, 2009

Friday 091204

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

Post time to comments.

SDY_0004_th.jpg

Enlarge image

Mads Jacobson and Rob Miller Teach the Squat in Northern Ireland - video [wmv] [mov]


Jay Roughton does a Frackwards Ban video [wmv] [mov]

Posted by lauren at December 4, 2009 5:00 PM
Comments

NARF!!

Comment #1 - Posted by: Jacob at December 3, 2009 5:04 PM

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!

Comment #2 - Posted by: mkr at December 3, 2009 5:07 PM

dope picture.

Comment #3 - Posted by: d.dot at December 3, 2009 5:12 PM

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

Comment #4 - Posted by: alex at December 3, 2009 5:12 PM

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.

Comment #5 - Posted by: Bryon at December 3, 2009 5:13 PM

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

Comment #6 - Posted by: Bob at December 3, 2009 5:16 PM

Way to go Jay!

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

Yay, CrossfitAllIn!

Comment #7 - Posted by: JENNY O. 38F/132# at December 3, 2009 5:16 PM

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

Comment #8 - Posted by: John at December 3, 2009 5:16 PM

#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.

Comment #9 - Posted by: Nathan Bornstein at December 3, 2009 5:24 PM

#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 #10 - Posted by: Chris P. - Crossfit King of Prussia at December 3, 2009 5:26 PM

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!

Comment #11 - Posted by: Mike at December 3, 2009 5:35 PM

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?

Comment #12 - Posted by: Tim at December 3, 2009 5:36 PM

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?

Comment #13 - Posted by: SoxFan at December 3, 2009 5:37 PM

Disregard #11, i got it.

Comment #14 - Posted by: Tim at December 3, 2009 5:42 PM

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

Comment #15 - Posted by: Gabriel.Wright at December 3, 2009 5:43 PM

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

Comment #16 - Posted by: Chuck O at December 3, 2009 5:51 PM

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

Comment #17 - Posted by: ScottMacArthur at December 3, 2009 5:54 PM

Yeah J-Ro!
Fun video.

Comment #18 - Posted by: Jeff & Charity @ CFSnohomish at December 3, 2009 5:56 PM

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

Comment #19 - Posted by: USAF Recruiting at December 3, 2009 5:58 PM

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.

Comment #20 - Posted by: John VanWey at December 3, 2009 6:06 PM

The Lumberjack 20 is on Saturday.

Comment #21 - Posted by: xtina at December 3, 2009 6:08 PM

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

Comment #22 - Posted by: superTROOPER_denver at December 3, 2009 6:20 PM

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

Comment #23 - Posted by: Gabriel.Wright at December 3, 2009 6:21 PM

do we row only once or before each round?

Comment #24 - Posted by: bart -m/21/5'9"/155 at December 3, 2009 6:25 PM

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

Comment #25 - Posted by: MR at December 3, 2009 6:32 PM

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..

Comment #26 - Posted by: Eric at December 3, 2009 6:35 PM

#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

Comment #27 - Posted by: dan colson at December 3, 2009 6:50 PM


"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.


Comment #28 - Posted by: JP-CrossFit San Diego at December 3, 2009 6:59 PM

#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.

Comment #29 - Posted by: Eric L Cohen at December 3, 2009 7:03 PM

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.

Comment #30 - Posted by: Sgt. Duffin at December 3, 2009 7:03 PM

#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.

Comment #31 - Posted by: Tom W at December 3, 2009 7:04 PM

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.

Comment #32 - Posted by: Eric at December 3, 2009 7:05 PM

#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.

Comment #33 - Posted by: pete at December 3, 2009 7:15 PM

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

Comment #34 - Posted by: dan colson at December 3, 2009 7:15 PM

ROW FASTER I HEAR BANJO MUSIC!!!!!

Comment #35 - Posted by: William Stormont at December 3, 2009 7:19 PM

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

Comment #36 - Posted by: shaveem at December 3, 2009 7:25 PM

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.

Comment #37 - Posted by: Jon at December 3, 2009 7:27 PM

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

Comment #38 - Posted by: Benny1 40/74"/220 at December 3, 2009 7:32 PM

Jay nice work and finally some proper technique!!

Comment #39 - Posted by: Tom Seryak at December 3, 2009 7:33 PM

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.

Comment #40 - Posted by: JP-Crossfit San Diego at December 3, 2009 7:33 PM

#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!

Comment #41 - Posted by: xtina at December 3, 2009 7:33 PM

#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.

Comment #42 - Posted by: Jeff at December 3, 2009 7:34 PM

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.

Comment #43 - Posted by: Skylar at December 3, 2009 8:02 PM

#37, 75 lbs total for sdhp sub

Comment #44 - Posted by: Craig Fletcher at December 3, 2009 8:17 PM

***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

Comment #45 - Posted by: Santi at December 3, 2009 8:21 PM

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.

Comment #46 - Posted by: Craig Fletcher at December 3, 2009 8:21 PM

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

Comment #47 - Posted by: travis at December 3, 2009 8:30 PM

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...

Comment #48 - Posted by: ALX/31/M/255/5''8 at December 3, 2009 8:43 PM

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

Looking forward to this one in a few hours.

Comment #49 - Posted by: Kevin Bania, 27yrs, 5'10", 180lbs, Ramadi, Iraq at December 3, 2009 8:55 PM

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.

Comment #50 - Posted by: TonyZ M/25/185 at December 3, 2009 8:56 PM

100 x 45lb SDLHP for the row

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

5:48

Comment #51 - Posted by: Benny1 40/74"/220 at December 3, 2009 9:00 PM

#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

Comment #52 - Posted by: Benny1 40/74"/220 at December 3, 2009 9:03 PM

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.

Comment #53 - Posted by: Dutch at December 3, 2009 9:04 PM

Ugh what an easy WOD

Comment #54 - Posted by: Trevor at December 3, 2009 9:09 PM

m/44/185

8:15

Comment #55 - Posted by: cosmo at December 3, 2009 9:09 PM

subbed sdhp's (65lbs) for run

5:34

Comment #56 - Posted by: troy at December 3, 2009 9:21 PM

#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.

Comment #57 - Posted by: Al_32_M_6'1"_195 at December 3, 2009 9:26 PM

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

Comment #58 - Posted by: Santi at December 3, 2009 9:28 PM

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.

Comment #59 - Posted by: Mad Scientist at December 3, 2009 9:54 PM

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.

Comment #60 - Posted by: KarenH at December 3, 2009 9:59 PM

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

Comment #61 - Posted by: Jordan...28/175 @ Holloman AFB at December 3, 2009 10:24 PM

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?

Comment #62 - Posted by: bobby at December 3, 2009 10:49 PM

#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!

Comment #63 - Posted by: Mad Max at December 3, 2009 10:58 PM

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

Comment #64 - Posted by: Jenny Jacobsen at December 3, 2009 11:13 PM

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.

Comment #65 - Posted by: Eamon at December 3, 2009 11:52 PM

as rx'd
8:05

Comment #66 - Posted by: Shawno M/23/5'10"/181 at December 4, 2009 12:50 AM

outstanding vids

Comment #67 - Posted by: AW at December 4, 2009 1:21 AM

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

Comment #68 - Posted by: Nige at December 4, 2009 1:39 AM

8:12

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

Comment #69 - Posted by: Eamon at December 4, 2009 2:26 AM

8:12

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

Comment #70 - Posted by: Eamon at December 4, 2009 2:28 AM

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!

Comment #71 - Posted by: Jonny Mix at December 4, 2009 2:30 AM


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.

Comment #72 - Posted by: BT M/29/6'/180 at December 4, 2009 2:38 AM

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.

Comment #73 - Posted by: Eamon at December 4, 2009 3:03 AM

Yeah Rob Miller!

Superman chest and karate hands!

Comment #74 - Posted by: J9 at December 4, 2009 3:13 AM

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

Comment #75 - Posted by: Dan at December 4, 2009 3:18 AM

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

Comment #76 - Posted by: Memuc at December 4, 2009 4:35 AM

impressive times this AM from everyone. apparently i slacked:

11:43 as rx'd

Comment #77 - Posted by: jeglit (m/38/6'4"/225) at December 4, 2009 4:41 AM

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

Comment #78 - Posted by: Dan Leary at December 4, 2009 4:54 AM

28/6'8"/223

6:40 sub abmat

Comment #79 - Posted by: Stretch at December 4, 2009 5:09 AM

Backwards Fran should have started with pullups.

Comment #80 - Posted by: swdhj at December 4, 2009 5:15 AM

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

Comment #81 - Posted by: Svanberg at December 4, 2009 5:26 AM

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....

Comment #82 - Posted by: BillB at December 4, 2009 5:27 AM

8:55 as Rx'd

Comment #83 - Posted by: Tyler Scott at December 4, 2009 5:30 AM

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

Comment #84 - Posted by: Paul Szoldra at December 4, 2009 5:31 AM

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

Comment #85 - Posted by: Charon at December 4, 2009 5:36 AM

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

Comment #86 - Posted by: Charon at December 4, 2009 5:41 AM

15:45
row 4:04

Comment #87 - Posted by: matt m/46/65"/154lb at December 4, 2009 5:53 AM

#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? :-)

Comment #88 - Posted by: Craig at December 4, 2009 5:57 AM

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

Comment #89 - Posted by: elliott at December 4, 2009 5:58 AM

#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.

Comment #90 - Posted by: Craig at December 4, 2009 5:59 AM

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.

Comment #91 - Posted by: matt m/46/65"/154lb at December 4, 2009 6:08 AM

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

Comment #92 - Posted by: nutfam at December 4, 2009 6:08 AM

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

Comment #93 - Posted by: tnikkola at December 4, 2009 6:10 AM

9:25 with the #45 SDHP sub.

Comment #94 - Posted by: Nick at December 4, 2009 6:11 AM

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.

Comment #95 - Posted by: Dave T. at December 4, 2009 6:28 AM

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.

Comment #96 - Posted by: Simon/29/M/185/5'9" at December 4, 2009 6:30 AM

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

Comment #97 - Posted by: D Craig at December 4, 2009 6:35 AM

CORRECTION TO COMMENT #39

We are running the "McFlurry WOD" THIS WEEKEND

DECEMBER 5TH, 2009

CORRECTION TO COMMENT #39

Comment #98 - Posted by: JP-Crossfit San Diego at December 4, 2009 6:36 AM

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.

Comment #99 - Posted by: schembr at December 4, 2009 6:38 AM

bw 170

7:55 as rx'd

Comment #100 - Posted by: paulw at December 4, 2009 6:46 AM

m/22/158

7:28

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

Comment #101 - Posted by: Patrick at December 4, 2009 6:46 AM

#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

Comment #102 - Posted by: dan m at December 4, 2009 6:48 AM

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

Comment #103 - Posted by: Pokey at December 4, 2009 6:53 AM

m/40/168

7:47 as RX'd

Row 3:43

Comment #104 - Posted by: Jaeger at December 4, 2009 6:58 AM

8:01

Comment #105 - Posted by: Dash at December 4, 2009 7:02 AM

As Rx'd
9:27

Comment #106 - Posted by: AD at December 4, 2009 7:10 AM

this wont be that bad

Comment #107 - Posted by: Kevin Walls at December 4, 2009 7:14 AM

M/25/175/6'1"

6:19 Rx.
Row 3:28

Comment #108 - Posted by: Asger at December 4, 2009 7:17 AM

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

Comment #109 - Posted by: Chappy B at December 4, 2009 7:17 AM

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.

Comment #110 - Posted by: Mike at December 4, 2009 7:18 AM

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

Comment #111 - Posted by: Laura DeMarco - CrossFit Rx at December 4, 2009 7:25 AM

m/28/6'/321

no GHD
Decline situp
45 degree back extension

10:44

Comment #112 - Posted by: nick.d at December 4, 2009 7:33 AM

Cool Vid J and Jeff! Go SFD

Comment #113 - Posted by: Zach & Annie@CFWS at December 4, 2009 7:35 AM

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.

Comment #114 - Posted by: Jim D. 49 yom 165# 5'11" at December 4, 2009 7:37 AM

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!

Comment #115 - Posted by: NIck C at December 4, 2009 7:40 AM

8:00 minutes as rx'd.

Comment #116 - Posted by: Matt Giordano - Bucks Elite Fitness at December 4, 2009 7:40 AM

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

Comment #117 - Posted by: Keenan/m/39/73/208 at December 4, 2009 7:44 AM

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.

Comment #118 - Posted by: Anton at December 4, 2009 7:47 AM

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?

Comment #119 - Posted by: SL at December 4, 2009 7:48 AM

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 ?

Comment #120 - Posted by: Mike at December 4, 2009 8:05 AM

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.

Comment #121 - Posted by: wine wine wine at December 4, 2009 8:08 AM

7:30
Did regular sit-ups instead of GHDs

Comment #122 - Posted by: Linwood Wright at December 4, 2009 8:19 AM

M 37 6' 165#

8:02 rx'd
3:50 row

Comment #123 - Posted by: CrossFit Refugee at December 4, 2009 8:20 AM

24/m/170lbs/70"

sub decline situps

7:03

Comment #124 - Posted by: Eric-Fairbanks, Alaska at December 4, 2009 8:23 AM

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

Comment #125 - Posted by: Lenny at December 4, 2009 8:23 AM

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

2-4 dead hang pullups

1000m row moderate 3:51

Comment #126 - Posted by: Deano at December 4, 2009 8:26 AM

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

Comment #127 - Posted by: gs at December 4, 2009 8:31 AM

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

Comment #128 - Posted by: logan at December 4, 2009 8:33 AM

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 #129 - Posted by: F15E_WSO/47/6'/180 at December 4, 2009 8:33 AM

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!

Comment #130 - Posted by: F15E_WSO/47/6'/180 at December 4, 2009 8:39 AM

M/22/6'2/160

9:31

Comment #131 - Posted by: SeanMerron at December 4, 2009 8:41 AM

As RX'd

Comment #132 - Posted by: Vic at December 4, 2009 8:48 AM

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

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

Comment #133 - Posted by: Matthew 23/6'2.5"/214 at December 4, 2009 8:49 AM

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.

Comment #134 - Posted by: John m/40/163/68" at December 4, 2009 8:52 AM

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

Comment #135 - Posted by: OPT at December 4, 2009 8:54 AM

09:27

Comment #136 - Posted by: Nicholas at December 4, 2009 8:54 AM

17:36

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

Comment #137 - Posted by: beemer (f/38/5'4"/130) at December 4, 2009 8:55 AM

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

Comment #138 - Posted by: OPT Mommy at December 4, 2009 8:57 AM

7:43

Comment #139 - Posted by: Charbs 23/190/m at December 4, 2009 8:58 AM

#45 SDHP sub for row

6:15

Comment #140 - Posted by: Jacinto Rodríguez Piedra at December 4, 2009 8:59 AM

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.

Comment #141 - Posted by: Kevin C. at December 4, 2009 8:59 AM

As rxd

7:49

Comment #142 - Posted by: Russell Sands m/32/5'8 at December 4, 2009 9:01 AM

8:52

Comment #143 - Posted by: Abu Aqilah at December 4, 2009 9:02 AM

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.

Comment #144 - Posted by: Jim D. 49 yom 165# 5'11" at December 4, 2009 9:03 AM

Sub'd to normal situps

Time: 9:47

Comment #145 - Posted by: Nick A Wilson at December 4, 2009 9:08 AM

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

otherwise as rx'd:
8:34

Comment #146 - Posted by: wyatt22 at December 4, 2009 9:11 AM

#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.

Comment #147 - Posted by: WSU CrossFitters at December 4, 2009 9:12 AM

M/48/5'10"/175

7:43 RX
Row 3:43

Comment #148 - Posted by: Aaron at December 4, 2009 9:13 AM

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

11:37

Comment #149 - Posted by: Michael R. at December 4, 2009 9:15 AM

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.

Comment #150 - Posted by: Aush at December 4, 2009 9:16 AM

m/34/6'/207

16:10

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

Comment #151 - Posted by: JustinT at December 4, 2009 9:17 AM

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

Comment #152 - Posted by: Jette 40/M/5'11"/175 at December 4, 2009 9:18 AM

m.23.175

Rx'd

8:02

Comment #153 - Posted by: cass - CF Oshawa at December 4, 2009 9:21 AM

m.26.175

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

Total time: 6:53

Comment #154 - Posted by: SDerst at December 4, 2009 9:24 AM

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

Comment #155 - Posted by: Christy at December 4, 2009 9:27 AM

48/m/160
reg anchored decline sit-ups

7:05

Comment #156 - Posted by: Phil C at December 4, 2009 9:28 AM

No gym tonight. Need to catch this one up.

No Fun

Comment #157 - Posted by: Elaine in Scotland at December 4, 2009 9:34 AM

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.

Comment #158 - Posted by: TJ Miller at December 4, 2009 9:45 AM

m/41/200

as rx'd 7:06

Comment #159 - Posted by: brent colson at December 4, 2009 9:45 AM

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..

Comment #160 - Posted by: jill 31/122/5'4 at December 4, 2009 9:45 AM

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.

Comment #161 - Posted by: Adam at December 4, 2009 9:45 AM

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

Comment #162 - Posted by: Mike at December 4, 2009 9:53 AM

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!

Comment #163 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 4, 2009 9:56 AM

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


Comment #164 - Posted by: chrisb at December 4, 2009 9:57 AM

As rx'd

8:37

Comment #165 - Posted by: CMG 31, 5'10'', 195 at December 4, 2009 9:57 AM

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

Comment #166 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 4, 2009 9:57 AM

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!

Comment #167 - Posted by: PXT Cody at December 4, 2009 10:05 AM

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.

Comment #168 - Posted by: Del 27/m/165/5'5" at December 4, 2009 10:05 AM

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

Comment #169 - Posted by: Sean (M/27/5'11"/182) at December 4, 2009 10:08 AM

CFWU x3

9:56
subbed 100 SDHP for row

Comment #170 - Posted by: Matthew at December 4, 2009 10:14 AM

As posted
9:38

Comment #171 - Posted by: FB at December 4, 2009 10:15 AM

10:19 RX'ed

Comment #172 - Posted by: stryder9 M/35/5'8"/150# at December 4, 2009 10:19 AM

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

Comment #173 - Posted by: Kevin at December 4, 2009 10:23 AM

M/44/178/5'9"

As Rx'd 8:32

Comment #174 - Posted by: Alan at December 4, 2009 10:25 AM

M/26/140/5'11"

As rx'd 7:24

Comment #175 - Posted by: Jon at December 4, 2009 10:27 AM

as rx'd
8:19

Comment #176 - Posted by: Matt 22/6'2"/175 at December 4, 2009 10:31 AM

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!

Comment #177 - Posted by: Mean Seen at December 4, 2009 10:32 AM

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).

Comment #178 - Posted by: Kelly Moore at December 4, 2009 10:45 AM

6:46 as RxD

Comment #179 - Posted by: ZachM_PantherCF_71''/190 at December 4, 2009 10:47 AM

Swiss ball GHDs and BEs
7:10

Comment #180 - Posted by: Carrie McG F/21/5'8"/145 at December 4, 2009 10:50 AM

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

Comment #181 - Posted by: NUcf m/23/5'7"/155 at December 4, 2009 11:00 AM

Rob... My IrAsian brother!

Comment #182 - Posted by: DJ at December 4, 2009 11:04 AM

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.

Comment #183 - Posted by: Mel 36m/5'10"/170 at December 4, 2009 11:07 AM

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

Comment #184 - Posted by: abr at December 4, 2009 11:12 AM

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).

Comment #185 - Posted by: Kelly Moore at December 4, 2009 11:13 AM

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.

Comment #186 - Posted by: pricey at December 4, 2009 11:20 AM

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!

Comment #187 - Posted by: DJ at December 4, 2009 11:23 AM

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

Comment #188 - Posted by: DJ at December 4, 2009 11:24 AM

sub 200 45# SDHP for row
11:50

Comment #189 - Posted by: mrd m/25/5'10"/195 at December 4, 2009 11:25 AM

7:56 As Rx'd

Comment #190 - Posted by: Iz - M/38/6'1"/185 at December 4, 2009 11:27 AM

7:44

Comment #191 - Posted by: dan colson at December 4, 2009 11:28 AM

m/21yo/6'0/183

As rx'd in 6:54

Comment #192 - Posted by: Maguid at December 4, 2009 11:29 AM

48 / 176

as rx'd

7:39 (row was 3:53)

Comment #193 - Posted by: tom perry at December 4, 2009 11:33 AM

subbed 100 SDHP with bar

8:18

Comment #194 - Posted by: Bryan CK M/23/5'10"/140 at December 4, 2009 11:34 AM

7:55 as rx'd
Semper Fi!

Comment #195 - Posted by: Burko 47/170/5'10 at December 4, 2009 11:36 AM

100SDHP for rows. Call in middle 8:58

Comment #196 - Posted by: sbennett at December 4, 2009 11:38 AM

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.

Comment #197 - Posted by: Alex/M/24/6'3"/183 at December 4, 2009 11:56 AM

As Rx'd 8:41

Comment #198 - Posted by: Crow at December 4, 2009 12:01 PM

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

Comment #199 - Posted by: 11381/29/m/5'7/155 at December 4, 2009 12:03 PM

grrrr...

Comment #200 - Posted by: stopher at December 4, 2009 12:04 PM

As RX'd

6:41

M/38/5'7"/141 lbs

Comment #201 - Posted by: Greg at December 4, 2009 12:08 PM

M/40/6'/205

As Rx'd: 6:22

Comment #202 - Posted by: The Other Kyle at December 4, 2009 12:16 PM

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

Comment #203 - Posted by: The Other Kyle at December 4, 2009 12:17 PM

As RX'd

7:45

M/39/5'10"/180

Comment #204 - Posted by: jayhawkcf at December 4, 2009 12:21 PM

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

9:53

Comment #205 - Posted by: dutch at December 4, 2009 12:23 PM

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

Comment #206 - Posted by: Kent at December 4, 2009 12:24 PM

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.

Comment #207 - Posted by: rjf (Since 07-20-07. WOD no. 652) at December 4, 2009 12:25 PM

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.

Comment #208 - Posted by: Spit Sylvia at December 4, 2009 12:26 PM

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

Comment #209 - Posted by: jimc at December 4, 2009 12:31 PM

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

8:25

Comment #210 - Posted by: Bells 36/6"1"/197 at December 4, 2009 12:37 PM

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

Comment #211 - Posted by: Pete In Sun City at December 4, 2009 12:37 PM

8:28

Comment #212 - Posted by: ScottMacArthur at December 4, 2009 12:42 PM

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).

Comment #213 - Posted by: Kamper/M/45/74"/200 at December 4, 2009 12:44 PM

Whew.

7:15

GHD not full ROM. I'm scared!

Aloha,

Jordan

Comment #214 - Posted by: Jordan...28/175 @ Holloman AFB at December 4, 2009 12:46 PM

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.

Comment #215 - Posted by: mas 52/M/150 at December 4, 2009 12:48 PM

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

Comment #216 - Posted by: Allan at December 4, 2009 12:52 PM

8:01 as rx'd

Comment #217 - Posted by: bgodwin2007 at December 4, 2009 12:55 PM

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....!

Comment #218 - Posted by: Auston at December 4, 2009 12:56 PM

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 :)

Comment #219 - Posted by: Arthur M/34/5'11"/175 at December 4, 2009 1:04 PM

m/170

as rx: 7:08

Comment #220 - Posted by: jnel at December 4, 2009 1:04 PM

m/42/170/6'

sub sdhp - 8:58

Comment #221 - Posted by: P&M at December 4, 2009 1:10 PM

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

Comment #222 - Posted by: Rebar [51y/m/11st/70"] at December 4, 2009 1:10 PM

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

Comment #223 - Posted by: LC at December 4, 2009 1:15 PM

rx 12:15

Comment #224 - Posted by: luke Pettigrew m34/5,10/150 at December 4, 2009 1:17 PM

Rowed 1k in 4:13

Total time = 6:51

Comment #225 - Posted by: Matty in E.WA. at December 4, 2009 1:26 PM

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

(might have ran 900m in R two)
Erin

Comment #226 - Posted by: in8girl at December 4, 2009 1:32 PM

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

Comment #227 - Posted by: Carlos P at December 4, 2009 1:32 PM

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

Comment #228 - Posted by: Carlos P at December 4, 2009 1:32 PM

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.

Comment #229 - Posted by: scottT at December 4, 2009 1:52 PM

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.

Comment #230 - Posted by: jonEl M/38/5'9"/178 at December 4, 2009 1:58 PM

8:34

Comment #231 - Posted by: Lemmy m/33/6'2/180 at December 4, 2009 1:58 PM

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.

Comment #232 - Posted by: bobby at December 4, 2009 2:05 PM

As Rx'd 19:07

Comment #233 - Posted by: TonyZ M/25/185 at December 4, 2009 2:13 PM

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.

Comment #234 - Posted by: Herm at December 4, 2009 2:21 PM

Roman Chair for Sit-ups
8:04

5x5 115# Press

Comment #235 - Posted by: Gonzo M/29/72"/183# at December 4, 2009 2:29 PM

subbed 35 lb. sumo
sit-ups
supermans

9:03

Comment #236 - Posted by: wilsontt at December 4, 2009 2:34 PM

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 ...?

Comment #237 - Posted by: TonyTheChiro at December 4, 2009 2:40 PM

6:06

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

Comment #238 - Posted by: jc at December 4, 2009 2:41 PM

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

Comment #239 - Posted by: Eric Pelletier at December 4, 2009 2:41 PM

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

Comment #240 - Posted by: Eric Pelletier at December 4, 2009 2:42 PM

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

Comment #241 - Posted by: justaman - liberty sc at December 4, 2009 2:49 PM

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!!

Comment #242 - Posted by: Phoenix "Rehab" at December 4, 2009 2:51 PM

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

Comment #243 - Posted by: justaman - liberty sc at December 4, 2009 2:52 PM

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

Time 8:49. Nice rest day

Comment #244 - Posted by: NikNichols42yo 5'7'' 165lbs at December 4, 2009 2:57 PM

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

Comment #245 - Posted by: Sesoku at December 4, 2009 3:05 PM

cfwu x 3

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

Comment #246 - Posted by: Thomas Baklayan at December 4, 2009 3:07 PM

00:06:48.7

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

Comment #247 - Posted by: TonyTheChiro at December 4, 2009 3:09 PM

5:31

Comment #248 - Posted by: Maverik at December 4, 2009 3:10 PM

7:46

Comment #249 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at December 4, 2009 3:15 PM

8:06

Comment #250 - Posted by: Sue Ady at December 4, 2009 3:18 PM

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.

Comment #251 - Posted by: Ronnieboy at December 4, 2009 3:19 PM

Wu- 800 meter run

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

Comment #252 - Posted by: ~VERVE~~~~~~~~ at December 4, 2009 3:19 PM

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.

Comment #253 - Posted by: MTR/m/168/5'9" at December 4, 2009 3:38 PM

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.

Comment #254 - Posted by: j-seal at December 4, 2009 3:42 PM

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.

Comment #255 - Posted by: Pedro Barrera,Scotland at December 4, 2009 3:49 PM

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.

Comment #256 - Posted by: Shawn Ali AB, Iraq at December 4, 2009 3:59 PM

RX'd 11:00
Serin @ 13:00

Comment #257 - Posted by: Rodman at December 4, 2009 4:03 PM

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

Comment #258 - Posted by: epicurious at December 4, 2009 4:06 PM

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

Comment #259 - Posted by: Trent at December 4, 2009 4:07 PM

WU

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

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

Comment #260 - Posted by: Dan 36m/5'8"/150 at December 4, 2009 4:10 PM

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

Comment #261 - Posted by: J. Galt at December 4, 2009 4:15 PM

8:50

Comment #262 - Posted by: Raph at December 4, 2009 4:17 PM

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.

Comment #263 - Posted by: M H at December 4, 2009 4:20 PM

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!

Comment #264 - Posted by: Eric Gohl 21/5'10/163 at December 4, 2009 4:36 PM

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

Comment #265 - Posted by: B Bowen at December 4, 2009 4:39 PM

M/48/5'9"/175

As rx'd 9:08

Comment #266 - Posted by: Mike in RSM at December 4, 2009 4:46 PM

M/48/6'3"/195

8:21 as rx'd

Comment #267 - Posted by: JimL at December 4, 2009 5:06 PM

11 mins

Comment #268 - Posted by: Ralph at December 4, 2009 5:25 PM

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

Comment #269 - Posted by: ChadWHall M/22/6'1/190 at December 4, 2009 5:34 PM

9:50 as r'xd

Comment #270 - Posted by: MikeEGFD at December 4, 2009 5:36 PM

as Rx'd

8:35

Comment #271 - Posted by: Kenno at December 4, 2009 5:40 PM

7:18 rx

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

Comment #272 - Posted by: Brett_nyc at December 4, 2009 5:45 PM

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

Comment #273 - Posted by: Apolloswabbie 6'2" 201 45 yoa at December 4, 2009 6:00 PM

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!

Comment #274 - Posted by: Rasmussen at December 4, 2009 6:03 PM

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

Comment #275 - Posted by: Dave and Belinda at December 4, 2009 6:18 PM

Jay-That was AWESOME. Nice work!

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

Comment #276 - Posted by: Sean m/39/5'10/175 lb at December 4, 2009 6:18 PM

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.)

Comment #277 - Posted by: ryan 6'/33/185 at December 4, 2009 6:58 PM

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!

Comment #278 - Posted by: Allen in IA 34/6'1"/181 at December 4, 2009 7:18 PM

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

Comment #279 - Posted by: Jerry at December 4, 2009 7:18 PM

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

Comment #280 - Posted by: Scott M/47/5'10"/186 at December 4, 2009 7:22 PM

8:40 as rx'ed

Comment #281 - Posted by: Rory Mac at December 4, 2009 7:36 PM

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

Comment #282 - Posted by: d-man at December 4, 2009 7:38 PM

24/m/170lbs/70"

sub Decline situps

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

6:34

Comment #283 - Posted by: Eric-Fairbanks, Alaska at December 4, 2009 8:00 PM

as rxed - 8 minutes flat.

Comment #284 - Posted by: MaryStella at December 4, 2009 8:00 PM

11:25

Comment #285 - Posted by: Ticotexas M/40/69/150 at December 4, 2009 8:08 PM

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

Comment #286 - Posted by: Santi at December 4, 2009 8:20 PM

M/35/190/6'2"

9:30 as Rx'd

Comment #287 - Posted by: Chad Bakken at December 4, 2009 8:30 PM

Sdhp. 5:28

Comment #288 - Posted by: Trevor b at December 4, 2009 8:37 PM

7:55 Rx'd

Comment #289 - Posted by: Zeb at December 4, 2009 8:39 PM

7:43

Comment #290 - Posted by: Hari at December 4, 2009 8:49 PM

7.17 rx'd

Comment #291 - Posted by: Scott B 36 5'10" 192lb at December 4, 2009 9:04 PM

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.

Comment #292 - Posted by: VooDoo Medic at December 4, 2009 9:53 PM

M/25/152#/5'7"

As Rx'd

Time: 8:25

Comment #293 - Posted by: Ransom at December 4, 2009 10:05 PM

@ 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

Comment #294 - Posted by: Mad Max at December 4, 2009 10:08 PM

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

Comment #295 - Posted by: Kevin Bania, 27yrs, 5'10, 182lbs, ramadi iraq at December 4, 2009 10:36 PM

time: 10:29

Comment #296 - Posted by: Anh at December 5, 2009 12:04 AM

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

Comment #297 - Posted by: Cleveland at December 5, 2009 1:41 AM

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

Comment #298 - Posted by: jake at December 5, 2009 1:51 AM

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

Comment #299 - Posted by: Sot at December 5, 2009 2:04 AM

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

Comment #300 - Posted by: Sot at December 5, 2009 2:09 AM

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

Comment #301 - Posted by: Lehti at December 5, 2009 2:27 AM

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

Mark: OPT WOD

Comment #302 - Posted by: Mark & Theresa at December 5, 2009 4:22 AM

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

Comment #303 - Posted by: Jonblaze at December 5, 2009 4:46 AM

8:45 as Rxed

Comment #304 - Posted by: Hale at December 5, 2009 4:51 AM

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.

Comment #305 - Posted by: neil at December 5, 2009 4:59 AM

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

Comment #306 - Posted by: CJudgeRun at December 5, 2009 6:36 AM

10:29

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

Row was 3:56

Comment #307 - Posted by: Alfie at December 5, 2009 7:18 AM

8:53

Comment #308 - Posted by: lucien at December 5, 2009 8:31 AM

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

Comment #309 - Posted by: Dave at December 5, 2009 8:38 AM

33/m/165

subbed 50sdlhps, reg situps 5:40

Comment #310 - Posted by: Karim saoud at December 5, 2009 8:59 AM

subbed SDHP 100 reps

11:35

Comment #311 - Posted by: pp 29m/71"/215 at December 5, 2009 9:16 AM

m/38/76/210

7:55

Comment #312 - Posted by: Chas at December 5, 2009 9:21 AM

6:13
GHD sit-ups hurt

Comment #313 - Posted by: Logan at December 5, 2009 9:46 AM

7:46 as Rx'd

Comment #314 - Posted by: Julie D F32/115 at December 5, 2009 10:30 AM

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...

Comment #315 - Posted by: tucks at December 5, 2009 11:45 AM

8:25 using inclined bench thing for sit ups.

Comment #316 - Posted by: mikes at December 5, 2009 11:57 AM

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.

Comment #317 - Posted by: adam at December 5, 2009 12:31 PM

m/21/173/5'9"

7:42

unanchored sit-ups and weighted back extensions

Comment #318 - Posted by: JohnFahn at December 5, 2009 1:09 PM

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.

Comment #319 - Posted by: Ian C at December 5, 2009 1:31 PM

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.

Comment #320 - Posted by: slowweak at December 5, 2009 2:08 PM

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

Comment #321 - Posted by: Ajax at December 5, 2009 2:40 PM

CFWU X 3 (no su,be)

100 SDHP
21,15,9 GHD & BE

8:57

Comment #322 - Posted by: Ted C. at December 5, 2009 3:17 PM

3CFWU

Wod as rx'd

7.44

Good stuff.

Comment #323 - Posted by: stojo at December 5, 2009 3:28 PM

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

Comment #324 - Posted by: tlav30 at December 5, 2009 3:52 PM

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

Comment #325 - Posted by: waderpro at December 5, 2009 4:16 PM

27/m/5'7/210#

Subbed 100 SDHP, rest as RX'd

8:00

Comment #326 - Posted by: Wes at December 5, 2009 4:19 PM

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

Comment #327 - Posted by: Franco M/34/5'8"/173 at December 5, 2009 5:06 PM

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

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

Comment #328 - Posted by: Archer6479 at December 5, 2009 7:14 PM

7:50.

Also CrossFit Strength Bias:

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

Comment #329 - Posted by: Latham Fell M/29/184 Camp Taji at December 5, 2009 8:36 PM

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.

Comment #330 - Posted by: BC at December 5, 2009 9:09 PM

As rx'd:

11:32

Comment #331 - Posted by: Collin at December 5, 2009 9:17 PM

As rx'd:

11:32

Comment #332 - Posted by: Collin at December 5, 2009 9:17 PM

M/35/174

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

Comment #333 - Posted by: BillB at December 6, 2009 4:56 AM

6:32
unanchored situps
supermans

Comment #334 - Posted by: dcyn at December 6, 2009 6:17 AM

13:00

Comment #335 - Posted by: JBM at December 6, 2009 9:55 AM

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.

Comment #336 - Posted by: magnus 24/5'8"/155 at December 6, 2009 10:14 AM

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

Comment #337 - Posted by: Kelly at December 6, 2009 10:19 AM

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

Comment #338 - Posted by: brian t at December 6, 2009 10:21 AM

M/32/6'3"/203

65lb Good Mornings for Back Ext

7:39

Comment #339 - Posted by: Ben S at December 6, 2009 10:30 AM

done....didn't time

Comment #340 - Posted by: headhunter at December 6, 2009 11:04 AM

as Rx'd:

10:07

Comment #341 - Posted by: N_Rahim 28/m/150# at December 6, 2009 12:27 PM

sub anchored swissball situps and back-extensions: 8min45sec

Comment #342 - Posted by: tamas at December 6, 2009 1:01 PM

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.

Comment #343 - Posted by: bingo at December 6, 2009 1:53 PM

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]

Comment #344 - Posted by: JonK at December 6, 2009 2:26 PM

14:42

Comment #345 - Posted by: DOPP at December 6, 2009 3:13 PM

8:19

Comment #346 - Posted by: al deezy (32-m-155) at December 6, 2009 3:23 PM

M/51/6'1"/185

9:24

Comment #347 - Posted by: john at December 6, 2009 3:44 PM

Sub'd AbMat sit ups and back extensions: 6.26

Comment #348 - Posted by: M. Honcho M/31/5'10/170 at December 6, 2009 3:46 PM

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

Comment #349 - Posted by: gregorioz at December 6, 2009 3:50 PM

8:15 as rx'd

Comment #350 - Posted by: geoff at December 6, 2009 4:02 PM

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

Comment #351 - Posted by: jack b at December 6, 2009 4:18 PM

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

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

Comment #352 - Posted by: Karl at December 6, 2009 4:33 PM

As Rx'ed.
8:13

"Mrs. Miyagi"
10:18

Comment #353 - Posted by: Miyagi 29/m/168# at December 6, 2009 5:10 PM

M/5'10"/161

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

9:47

Rt clavicle fracture still healing (8 weeks)

Comment #354 - Posted by: Dan at December 6, 2009 5:16 PM

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.

Comment #355 - Posted by: ericthered at December 6, 2009 7:39 PM

9:14 as Rx'd

Comment #356 - Posted by: 42elysium at December 7, 2009 2:47 AM

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

Comment #357 - Posted by: Adam M.216/5.9/24 at December 7, 2009 4:27 AM

6:19 as rx'd

Comment #358 - Posted by: gunnar m/38/190/73" at December 7, 2009 5:27 AM

F/34/5'0"/108lbs

8:16 as rx'd

Comment #359 - Posted by: Nyree at December 7, 2009 5:38 AM

M/40/175/6'

Comment #360 - Posted by: judd at December 7, 2009 6:24 AM

M/40/175/6'

As Rx'd 8:43

Comment #361 - Posted by: judd at December 7, 2009 6:26 AM

7:21 Rx

Comment #362 - Posted by: GAC 26/M/6'4/185 at December 7, 2009 8:34 AM

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.

Comment #363 - Posted by: Bphantom at December 7, 2009 9:35 AM

f/5'10/145lbs

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

11:31

Comment #364 - Posted by: Leandre at December 7, 2009 9:47 AM

as rx'd 8:00 flat

Comment #365 - Posted by: Jamie/m/175/5'11"/30 at December 7, 2009 10:35 AM

8:06 Rx'd

Comment #366 - Posted by: jlg/47/5'10"/170lbs at December 7, 2009 10:42 AM

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?).

Comment #367 - Posted by: Doug at December 7, 2009 12:07 PM

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

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

Comment #368 - Posted by: Callum at December 7, 2009 12:23 PM

as RX'd around 10:00

Comment #369 - Posted by: I_M_Sam at December 7, 2009 12:29 PM

crap i remembered wrong.

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

Comment #370 - Posted by: Jay [22/5'6"/155] at December 7, 2009 1:42 PM


100 sdhps with 45lb bar

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

5:31

Comment #371 - Posted by: Kevin McClellan 48/M/195 at December 7, 2009 3:46 PM

1000m row

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

8:32 12/6/2009

Comment #372 - Posted by: johnathon in seattle 28/5'8/157 at December 7, 2009 3:51 PM

Subbed decline situps for GHB.

9:10 no breaks

Comment #373 - Posted by: John M/30/5'10"/180 at December 7, 2009 4:11 PM

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

Comment #374 - Posted by: Apolloswabbie 6'2" 201 45 yoa at December 7, 2009 4:25 PM

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

Comment #375 - Posted by: brian p at December 7, 2009 4:59 PM

As rxd 9:34

Comment #376 - Posted by: Blutke at December 7, 2009 5:13 PM

8:38

Comment #377 - Posted by: Dryw m/31/5'9/170 at December 7, 2009 5:16 PM

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

Comment #378 - Posted by: Brian Panther_CrossFit at December 7, 2009 6:03 PM

8:35

Comment #379 - Posted by: mulcahy at December 7, 2009 6:26 PM

5:49

Comment #380 - Posted by: amped 35/M/190/6' at December 7, 2009 6:28 PM

M/24/153 GregAwu

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

Comment #381 - Posted by: Y. Zhou at December 7, 2009 9:01 PM

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

Comment #382 - Posted by: Eburley at December 7, 2009 9:30 PM

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.


Comment #383 - Posted by: marathonmax in Scotland at December 8, 2009 2:54 AM

11:45

Comment #384 - Posted by: Anne at December 8, 2009 5:25 AM

30 m 67kg

decline sit ups
7.10

Comment #385 - Posted by: Gerard at December 8, 2009 5:56 AM

Rx'd

6:53

(both hands touching floor on GHD's)

Comment #386 - Posted by: Garnell at December 8, 2009 6:28 AM

F/35/5'2"/125#

as RX'd (Bolling gym)
10:27

Comment #387 - Posted by: Spy at December 8, 2009 7:34 AM

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

Time: 8:17

Comment #388 - Posted by: blades at December 8, 2009 8:08 AM

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

Comment #389 - Posted by: Joe Casale/m/35yo/5'5"/170lbs at December 8, 2009 8:44 AM

as rx'd

TIME - 9:11(PR)

Comment #390 - Posted by: smithwick's at December 8, 2009 8:59 AM

M/45/165

as rx'ed
8:30

Comment #391 - Posted by: Panger at December 8, 2009 9:23 AM

As Rx'd - 9:53

First time for this WOD.

Comment #392 - Posted by: Michael m/46/5'9"/170 at December 8, 2009 9:38 AM

SDLHP subbed for Row
100 reps @ 45#

6:48

Comment #393 - Posted by: ferb44 at December 8, 2009 1:46 PM

803

Comment #394 - Posted by: Dominick at December 8, 2009 3:00 PM

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

Comment #395 - Posted by: Matt Burritt at December 8, 2009 3:10 PM

M/33/145lbs/5'5"

GHD on physioball feet anchored
6:52

Comment #396 - Posted by: Brandon Burritt at December 8, 2009 4:29 PM

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.

Comment #397 - Posted by: ecp2 m37/69/165 at December 8, 2009 4:53 PM

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

Comment #398 - Posted by: Madman75326 at December 8, 2009 5:21 PM

Subbed knees 2 elbows for GHDs/ 9:00.

Comment #399 - Posted by: Xman at December 8, 2009 7:11 PM

6.20 as rxd

Comment #400 - Posted by: Rosie in Atl at December 8, 2009 7:24 PM

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!

Comment #401 - Posted by: jess at December 8, 2009 7:46 PM

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.

Comment #402 - Posted by: jess at December 8, 2009 7:50 PM

Row 3000 meters
12:47

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

Comment #403 - Posted by: Bama Jim - M/41/6'4"/208 at December 8, 2009 8:41 PM

rx'd
7:30

Comment #404 - Posted by: NJS at December 9, 2009 4:43 AM

M/25/5'9"/195

subbed regular situps

12:43

Comment #405 - Posted by: AST at December 9, 2009 7:59 AM

m/30/6'/168

9:32

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

Comment #406 - Posted by: liggy at December 9, 2009 9:35 AM

as Rx'd
6:45

Comment #407 - Posted by: deepak 170/m/5'11" at December 9, 2009 10:03 AM

As RX'd

9:40

Comment #408 - Posted by: Matt Gilson at December 9, 2009 10:37 AM

8:15 as rxd

Comment #409 - Posted by: gary martins at December 9, 2009 10:43 AM

subbed 100 SDHPs, 45 lbs. and KTEs

11:55

Comment #410 - Posted by: Manchild at December 9, 2009 12:55 PM

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

Comment #411 - Posted by: Harpo m/42/5'7"/145lb at December 9, 2009 2:01 PM

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

Comment #412 - Posted by: jonfaiella at December 10, 2009 4:54 AM

m/ 27/ 205/ 74"

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

7:40

Comment #413 - Posted by: Jimmy at December 10, 2009 5:16 AM

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

Comment #414 - Posted by: cbecker at December 10, 2009 9:31 AM

10:25 as rx'd

Row took 3:50

Comment #415 - Posted by: clark at December 10, 2009 11:45 AM

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

Comment #416 - Posted by: Chuck m36/5'8"/179 at December 10, 2009 2:24 PM

m/41/169/5'9"

subbed 100 shdp

9:40

Comment #417 - Posted by: Richie D. at December 10, 2009 2:50 PM

17:03

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

Comment #418 - Posted by: JT at December 10, 2009 9:13 PM

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

7:30 total

Comment #419 - Posted by: alkyloo/TOR/5'8/155/m at December 10, 2009 10:06 PM

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

Comment #420 - Posted by: djp m/27/6'2/185 at December 11, 2009 12:28 AM

27.43 abmat sit, ext on support

Comment #421 - Posted by: footdoc at December 11, 2009 1:03 PM

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

Comment #422 - Posted by: Elaine in Scotland at December 11, 2009 2:06 PM

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?

Comment #423 - Posted by: Karsk(56yo, 5'9",185lbs) at December 11, 2009 5:57 PM

7:11

Comment #424 - Posted by: MikeyPaul/m/28/170/5'8" at December 11, 2009 7:04 PM

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.

Comment #425 - Posted by: jrm at December 13, 2009 6:50 AM

M/20/5'10/128

subbed anchored abmat sit-ups for GHDs

7:07

Comment #426 - Posted by: Josh R at December 13, 2009 6:58 AM

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

Comment #427 - Posted by: reese at December 13, 2009 10:27 AM

M/53/143/5'8"

as rxd 8:24

Comment #428 - Posted by: Ssscaler at December 13, 2009 4:03 PM

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

Comment #429 - Posted by: AlexR 28 / m / 94kg / 6'2" at December 14, 2009 3:28 AM

Rx'd in 9:02

3:49 on the row

Comment #430 - Posted by: Steeliekid 41 175 67" at December 14, 2009 12:41 PM

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

Comment #431 - Posted by: Go at December 14, 2009 3:12 PM

btw: 155

7:40 as rx'd

Comment #432 - Posted by: seth c at December 15, 2009 2:52 PM

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

Comment #433 - Posted by: Isaac Twist m/30/165/5'11" at December 15, 2009 5:13 PM

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

7:54

Comment #434 - Posted by: blckorder at December 16, 2009 9:06 AM

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

As rx'd: 11:32

Comment #435 - Posted by: Woo - m/28/5'7/185 at December 16, 2009 10:32 PM

sub SDHP for row, GHD and ext over swiss ball

7:45

Comment #436 - Posted by: Brad 34/M/205/74" at December 17, 2009 10:01 AM

8:05

Comment #437 - Posted by: Ukkrew at December 17, 2009 12:26 PM

As RX'd. 7:41

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

Comment #438 - Posted by: R.Lee_Seattle at December 17, 2009 1:44 PM

@thesweatbox

7:37

Comment #439 - Posted by: stinker |27.m.160#| at December 17, 2009 5:39 PM

23.m.137.65"

as rx'd
8:17(PR)

Comment #440 - Posted by: Francis Vu Nguyen at December 17, 2009 8:27 PM

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

7:45

Comment #441 - Posted by: Louis Herrera 50 70" 181 at December 18, 2009 5:33 AM

M/34/170

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

7:03

Comment #442 - Posted by: Chad at December 18, 2009 9:48 PM

9:05

Comment #443 - Posted by: chaps at December 21, 2009 11:58 AM

Pack Scaling:

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

12:39

Comment #444 - Posted by: BobO (m/24/6'5"/190) at December 21, 2009 12:13 PM

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

Comment #445 - Posted by: PB at December 25, 2009 10:03 AM

13:47 as rx'd

Comment #446 - Posted by: sposean at December 27, 2009 3:30 PM

29/m/185

subbed good mornings and abmat SU: 6:35

good first workout following 10 days of Xmas vacation

Comment #447 - Posted by: MoGreene at December 28, 2009 3:57 AM

CFWUx3
BWU

18:23

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

Ernest 39/M/61"/167

Comment #448 - Posted by: twiki2 at December 30, 2009 10:28 AM

6:56 as rx'd

Comment #449 - Posted by: mcdontron at December 30, 2009 12:52 PM

subbed 100 SHDP

went to horizontal only on situps

12:32

transitions lousy on homemade hobo GHD & kitchen stool

Comment #450 - Posted by: nashville steve at January 2, 2010 9:10 PM

subbed 100 sdhp 9:08

Comment #451 - Posted by: wlaws284 at January 7, 2010 8:26 PM

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

Comment #452 - Posted by: ac at January 31, 2010 10:55 AM

Good short WOD. 7:09 RX'd

Comment #453 - Posted by: Jason H. 23/M/5'8"/146lbs at July 25, 2012 4:48 PM

M/42/179cm/91kg

For time:

Run 800m
Then, 21-25-9 reps of:
Abmat situps (non-anchored)
Supermans

6:28

Comment #454 - Posted by: Jose-Luis Morales at August 31, 2014 1:13 AM
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