December 8, 2009

Tuesday 091208

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

AtomicCFHouRocketsDancer_th.jpg

Enlarge image

Atomic CrossFit


"The Black and Blue CrossFit Competition" - CrossFit Journal preview video [wmv] [mov]

Posted by lauren at December 8, 2009 5:00 PM
Comments

looks awesome!

Comment #1 - Posted by: mwhite at December 7, 2009 5:01 PM

haha..nice

Comment #2 - Posted by: nathaniel 15/5'10/137 at December 7, 2009 5:01 PM

Nice WOD, even better picture! That may end up as a screen saver....

RD

Comment #3 - Posted by: Ronnieboy at December 7, 2009 5:03 PM

Can someone please explain what a hip extension is? I have looked at the 'exercise and demos' link and can't seem to find it. Thanks!

Comment #4 - Posted by: Kevin Simons at December 7, 2009 5:05 PM

What is this AbMat business? Is this a machine or a type of situp?

Comment #5 - Posted by: Nic at December 7, 2009 5:05 PM

Explanation of hip/hipback/back extensions

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

Comment #6 - Posted by: Jeff 21/5'7/150 at December 7, 2009 5:09 PM

Shoot, never mind! I was looking for it alphabetical order. The link is under "back extensions."

Nic- an AbMat is a rounded pad you put on the floor that allows a more full range of motion. If you don't have one, I'd say just do regular situps.

Comment #7 - Posted by: Kevin Simons at December 7, 2009 5:10 PM

@Kevin - thanks dude.

Goodbye core. Nice knowing ya!

Comment #8 - Posted by: Nic at December 7, 2009 5:14 PM

Really...Really? My abs and back still hurt from Friday's WOD, hope I feel better than I do right now tomorrow.

Comment #9 - Posted by: TonyZ M/25/185 at December 7, 2009 5:21 PM

LOL... I did 30 GHD's today as well as Hip extensions and back extensions (only 10 of each of those though). I am glad I did not do anymore like I had planned!

Comment #10 - Posted by: neil at December 7, 2009 5:23 PM

greaaaat considering my abs r still fricken sore from those gh sits from a few days ago

Comment #11 - Posted by: fm at December 7, 2009 5:23 PM

Wow, that chick is really hot ... even when its snowing

Comment #12 - Posted by: Aaron Wilson at December 7, 2009 5:25 PM

65 LB OHS, My goodness!

Comment #13 - Posted by: Sam at December 7, 2009 5:36 PM

does anyone have any ideas on how to do the GHD's and the hip/back extensions without that stand? I really would like to do these exercises but my gym only has the stand that angles up to do back extensions.
Thanks

Comment #14 - Posted by: Bryon at December 7, 2009 5:37 PM

1st great pic..losing a plate lt side but great pic.
Great wod after heavy splits.....great pic

Comment #15 - Posted by: Bill S at December 7, 2009 5:38 PM

More pics like this daily would be awesome to go along with the new workouts lately. You guys have a suggestion box?

Comment #16 - Posted by: Joe K at December 7, 2009 5:40 PM

that girl is beautiful

Comment #17 - Posted by: Eric Gohl 21/5'10/163 at December 7, 2009 5:43 PM

that girl is what beauty really is!!! nothing like a crossfit girl.WOO WOO

Comment #18 - Posted by: cesar at December 7, 2009 5:48 PM

We have to do this workout with this hot girl? I love crossfit.

Comment #19 - Posted by: Jay Kay at December 7, 2009 5:49 PM

Atomic Crossfit is Houston! Snow and Powerful Crossfit chicks...the snow is rare and so is Nicole Z! Hell of a day...Friday!

Comment #20 - Posted by: bb2 at December 7, 2009 5:51 PM

There have been some crazy new workouts posted the last week or two. Love it! Keep them coming!

Comment #21 - Posted by: pete at December 7, 2009 5:55 PM

Atomic is right..... WOD not bad either...

Comment #22 - Posted by: Simon at December 7, 2009 5:56 PM

as of this picture, im moving to Stafford Texas...

Comment #23 - Posted by: James Rios at December 7, 2009 5:57 PM

haha!! I hate when I go above and beyong what's posted for the WOD for the day. Yesterday (monday) after my variation of the WOD, i did 50 GHD Situps for fun!

Can I get an internet slap please???

hahahahaha!!!!

Comment #24 - Posted by: Eric Pelletier at December 7, 2009 5:57 PM

Am I reading this right? We have the choice between Hip or Back Extension, then no choice for the other 2 sets?

Comment #25 - Posted by: JF at December 7, 2009 6:00 PM

That girl is gorgeous!

Comment #26 - Posted by: Michael W at December 7, 2009 6:07 PM

Go Air Force, Beat Army!
USAFA c/o 2008

Comment #27 - Posted by: Lt G at December 7, 2009 6:11 PM

I think I'm in love

Comment #28 - Posted by: mike m/34/5'10"/180lbs at December 7, 2009 6:16 PM

#24 JF - No... watch this video: http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

No GHD or abmats here. Gonna have to figure something out or add reps to floor situps and good mornings. Suggestions besides that?

Comment #29 - Posted by: john heins/5'11"/26/185/afghanistan at December 7, 2009 6:20 PM

I'm gonna put this out there. Crossfit is wrecking my dating life. It has given me incredibly unrealistic standards of female beauty. Not unrealistic in that they don't exist, but probabilistically speaking, where the hell are you supposed to meet women who look as good as Nicole or Annie. And this woman tops the scales. I don't think I've ever seen anything like her in my life.

I gotta join a box and stop working out in my garage gym.

Comment #30 - Posted by: Joe at December 7, 2009 6:21 PM

Anybody know the dimensions of an abmat? How about just rolling up a towel or something under the back?

Comment #31 - Posted by: Rory Mac at December 7, 2009 6:28 PM

So when do we do Over head squats during this wod?

Comment #32 - Posted by: dave at December 7, 2009 6:29 PM

if someone could explain the differences between back extension, hip extension, and hip/back extension that would help alot. The video demos do not work on my computer. Are all three of these exercises done on the machine that is at an angle, or the one that is flat?

Comment #33 - Posted by: Samuel M/19/150 at December 7, 2009 6:43 PM

GO ATOMIC XFIT!

Comment #34 - Posted by: Xfit Rice Owls at December 7, 2009 6:50 PM

last time the ghd situps were shown the recommended sub for those who had not done a lot was abmat situps. would that still be a valid sub for the ghd situps in this case since there are already abmat sit ups??? thanks for the help!

Comment #35 - Posted by: Jimmy at December 7, 2009 6:50 PM

I understand all the extensions, can someone explain a GHD sit up to me? I couldnt find a video for it. THanks

Comment #36 - Posted by: Deb at December 7, 2009 7:04 PM

#14 I use a Chair and put my feet under my couch. My legs are not held horizontal. However my back can go lower than where the floor would usually be. I can also turn around and do the same for back & hip extensions

Comment #37 - Posted by: Dave at December 7, 2009 7:05 PM

Come on guys, Am I the only one to have access to youtube...type GHD sit-ups and voila.I dont find any video!

Comment #38 - Posted by: 11381/29/m/5'7/155 at December 7, 2009 7:13 PM

hmmm, looks like I'll need to go back to my cert folder to check the difference between the 3 extensions

Comment #39 - Posted by: nick in sydney m/38/6ft/183 at December 7, 2009 7:19 PM

the pic's URL ends with the image named "AtomicCFHouRocketsDancer.html", I guess she is a Rockets Dancer and a CrossFitter! http://www.nba.com/rockets/dance/0405dancers_index.html#

Comment #40 - Posted by: whfrank at December 7, 2009 7:23 PM

So GHD situps can be done pretty much anywhere. I use the bar on a smith machine for my legs and a bench under my hips. I have seen people use the calf raise machine for this purpose as well as those giant balls. That being said I cannot open the video and thus have no clue as to the difference between the hip extension and back extension. Any help?

Herm I am with you.

Comment #41 - Posted by: dan m at December 7, 2009 7:33 PM

Yes, Nicole Z is a current Houston RPD and the best thing about her is she's very humble and unintimidating. She's quite a powerhouse packed in a small package.

HQ, Thank you for featuring our athlete.

Comment #42 - Posted by: G at December 7, 2009 7:35 PM

Ok..I found the videos, thanks #36...had a brainfart moment I guess, forgot about youtube!

I have a roman chair at my gym, Im hoping I can do all these moves on it. Ive got pretty short legs, Im hoping I can get far enough out in front of it and still have my feet hooked....we'll see in the morning!

Comment #43 - Posted by: Deb at December 7, 2009 7:35 PM

i would use youtube but that is not working either... help would be much appreciated

Comment #44 - Posted by: Samuel M/19/150 at December 7, 2009 7:43 PM

Wish they had CF at USAFA when I was there... I would have become an addict long ago. Anyway, it's good to see them incorporating the program.

--c/o 2005

Comment #45 - Posted by: Jason at December 7, 2009 8:06 PM

What is the difference from a hip/back extension to a hip extension.
Also what is this abmat situp?

Comment #46 - Posted by: Mad Science at December 7, 2009 8:10 PM

Who care's about the bodacious hottie, she is lifting more than most men AND with better form! Hat's off, I am impressed! The wod looks good, core work is essential! I grew up in Sugar Land, now live in Spring. South side still rules!

Comment #47 - Posted by: Eric at December 7, 2009 8:19 PM

Who care's about the bodacious hottie, she is lifting more than most men AND with better form! Hat's off, I am impressed! The wod looks good, core work is essential! I grew up in Sugar Land, now live in Spring. South side still rules!

Comment #48 - Posted by: Eric at December 7, 2009 8:20 PM

so i was also looking at the CF endurance site and it says to complete the workout listed with a weight vest or a ruck. I began to wonder, what is a ruck? I do not have a weighted vest, so any alternatives you guys can think of?

Thanks in advance!

Comment #49 - Posted by: Ryan G at December 7, 2009 8:51 PM

#28 john heins (and others),

A big tractor tire makes a great GHD. The bigger the better. Hook your feet inside and lean back over the edge of the tire. Works for GHD situps and hip & back extensions. You can even do GH raises if you put some padding on the inner rim of the tire. An 80 lb sandbag or seabag makes good padding, or you could strap a pillow or a sweatshirt to it with duct tape.

Comment #50 - Posted by: Latham Fell M/29/184 at December 7, 2009 8:58 PM

damn, we don't have a GHD on the FOB, any suggestions?

Comment #51 - Posted by: Josh at December 7, 2009 9:03 PM

This is how I construct a GHD bench at the Y:

Use the squat rack by putting both pins on one side of the rack with one hole in between them. Your feet go here.

Use a plylo box or stack up enough of the step-aerobic platforms they usually have hundreds of. This is where you sit.

Then adjust the distance of you box or stack from the squat rack and go sick.

Here are pictures to help:

Put the pins from a rack like this on the same side:
http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat-rack.jpg

Stack up about a dozen of the purple bits:
http://di1.shopping.com/images1/pi/44/1c/f7/42303604-149x149-0-0_The+Step+Blocks+for+The+Step+Original+Health+Club+.jpg

Comment #52 - Posted by: BC at December 7, 2009 9:30 PM

Looks like fun...CrossFit girl's make life worth living!

Comment #53 - Posted by: JRod at December 7, 2009 9:41 PM

Love that it all starts off with an 800m run. Woohoo!

Comment #54 - Posted by: Rachel - CrossFit Sonoma County at December 7, 2009 9:41 PM

#50
Ruck is essentially a sturdy backpack. Widely used in the military. Just put a 15 lb. weight in a backpack or daypack with a towel to keep it from bouncing. Try to find one with a waist strap and sturdy material.

USAFA Combat Conditioning

Comment #55 - Posted by: Chris at December 7, 2009 9:58 PM

OK, seriously, a CF athlete calender would be a very good idea! and goes without saying, no dudes!

Comment #56 - Posted by: CHARLIE'S CROSSFIT GYM at December 7, 2009 10:00 PM

9:56 as rx'd

Comment #57 - Posted by: MarcusG 5'9" 165 at December 7, 2009 10:23 PM

#30 Joe-

I am right there with you on all counts

Comment #58 - Posted by: Mike (21/5'10"/170) at December 7, 2009 10:31 PM

Why can't crossfit put explanations of the exercises in the WOD, on the site somewhere, not in video format. Every day people struggle because there are only videos available to explain exercises plus you cant take a video print out with you to the gym! This is one of the few but biggest weakness's of an otherwise awesome program. Every day i see so many posts about how to perform exercises, please can somebody help!!!

Comment #59 - Posted by: Walt at December 8, 2009 1:14 AM

QUESTION about the photo:

Is she wearing a rubber surgical glove on her right hand? If yes why? Torn off calluses? I'm always looking for help in that regard.

Joe

Comment #60 - Posted by: Joe Casale/m/35yo/5'5"/170lbs at December 8, 2009 1:22 AM

#60,

Ever heard the saying a picture's worth a thousand words? Well, video demonstrates better than a paragraph description will ever do alone though having both is even better.

That said, back extension is feet hooked, parallel to the ground where the hips are on the pad and the back "curls up" to the straight position or high (I guess it's like crunches for your back muscles). Hip extension are the upper or mid thighs on the pad, back is kept straight through entire motion. Hip/Back extension combines the two, so thighs are on the pad, as the hips are activated, you also are curling up your back.

Since I've pretty much done only hip/back extension, I can't say how effective the other two are. Reason being, having the hips on the pad makes for some uncomfortable pressure on a sensitive region. For guys, you might want to use some side paddings during the back extensions.

Those without GHD's, using chairs, benches, footstools and anything else knee to waist high for your hips. Anchor your feet on straps, couches, leg extension machines (my personal favorite on ships cause they are padded), bumpers of trucks, etc. You just need to be able to swing your upper body through the range of motion without banging your nose or the back of your head on the ground.

The above would be easier to show with a photo or video.

Comment #61 - Posted by: Nukemarine at December 8, 2009 1:40 AM

Nice Snatch!

Comment #62 - Posted by: Kevin Cronk at December 8, 2009 1:53 AM

12 mins

Comment #63 - Posted by: Charbs 23/190/m at December 8, 2009 2:06 AM

0.6 Mile Outside
Otherwise as rx'd
15:20
Transition to/from run added some time.
Great core workout. I knew the KTEs and Situps would be killer when I got to them...and they were.

Comment #64 - Posted by: KJAV1611 at December 8, 2009 2:20 AM

m/44/185

15:45

Comment #65 - Posted by: cosmo at December 8, 2009 2:23 AM

She's not that gorgeous! I mean, just look at all that ear hair hanging down out of her hat, which, incidently, looks to be covering a bump on her head, that may well be some sort of alien HORN!!

Perhaps that could be a Crossfit T-shirt logo - "Crossfit makes you Horny....and hairy"?

Answers on a postcard please. ;-)

Comment #66 - Posted by: simon at December 8, 2009 2:38 AM

Run 800 meters
30 Hip/Back Extensions (no GHD or AbMat so subbed all with back extensions and sit ups)
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows (Subbed with jumping KtoE)
30 Back Extensions
30 AbMat Sit-ups

Time :- 8:15 mins

Did this in my garage after my morning run. Got coach Elaine to explain the difference between Back, Back/hip and hip Extensions....Thanks babe! But in the end it didnt' matter as I subbed all with back extensions as I have no GHD.

Magic fun.

Comment #67 - Posted by: marathonmax in Scotland at December 8, 2009 2:46 AM

M/29/150lb/5'6"

15:34

Comment #68 - Posted by: Mike at December 8, 2009 2:53 AM

50 Double Unders
30 Good Mornings (45#)
30 Bent Leg Sit-ups
30 Good Mornings (45#)
30 Straight Leg Situps
30 Good Mornings (45#)
30 Knees to Elbows

6:02

Comment #69 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at December 8, 2009 3:21 AM

41/m/176cm/73kg

100 Double unders
everything else as prescribed with improvised GHD (padded couch table)

18:31

First 60 DUs in little more than a minute, then I started struggling and needed another two minutes for the last 40. Tried to do the midline stability exercises in best possible form which was painful and took a lot of time.

Comment #70 - Posted by: Memuc at December 8, 2009 3:39 AM

20:24

Comment #71 - Posted by: Nicholas at December 8, 2009 3:47 AM

whenever someone asks "what do you do for abs?" Give them this WOD.

Comment #72 - Posted by: Tom Ramsland m/23/5'10/181 at December 8, 2009 3:51 AM

m/41/6/'0"/191

12:58

Comment #73 - Posted by: Jeff H at December 8, 2009 4:22 AM

M/42/5'11"/175

As rx'd

16:00

Comment #74 - Posted by: nutfam at December 8, 2009 4:25 AM

14 mins

Run 800 meters: 3:50 secs
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows - first 5 as RX, rest modified
30 Back Extensions
30 AbMat Sit-ups

Comment #75 - Posted by: tlav30 at December 8, 2009 4:37 AM

13:31

Comment #76 - Posted by: joecam 35/M/185 at December 8, 2009 4:38 AM

She's pretty cute...lets not forget these lovely ladies:
http://www.crossfit.com/mt-archive2/JocelynMilford1.html

http://www.crossfit.com/mt-archive2/RachelRoyMarinaDL.html


http://www.crossfit.com/mt-archive2/TateRachelBoxSquat1.html


You gotta love women that work out

Comment #77 - Posted by: handy at December 8, 2009 4:52 AM

> Come on guys, Am I the only one to have access to youtube...

I'm at work. YouTube is blocked.

Comment #78 - Posted by: Colin McNulty at December 8, 2009 5:05 AM

28/6'8"/225

10:30

Comment #79 - Posted by: Stretch at December 8, 2009 5:13 AM

13:49
subbed incline situps for abmat situps & swithed order of K2E and inlcine situps if that makes any difference

Comment #80 - Posted by: Tyler Scott at December 8, 2009 5:15 AM

41/m/176cm/73kg

100 Double unders
everything else as prescribed with improvised GHD (padded couch table)

18:31

First 60 DUs in little more than a minute, then I started struggling and needed another two minutes for the last 40. Tried to do the midline stability exercises in best possible form which was painful and took a lot of time.

Comment #81 - Posted by: Memuc at December 8, 2009 5:18 AM

17:04

Only did 16 Knees-Elbows, as this was only my second time doing them and my hip and shoulder joints are still getting used to them. Finished the set off with full, unanchored sit-ups.

Everything else as Rx'd.

Nice surprise workout - didn't realize how much pain I'd be in afterwards while I was doing it. But as soon as I stopped my back was screaming at me and all of a sudden my legs didn't work either. hahaha well done.

Comment #82 - Posted by: Kristina F/26/5'3"/116 at December 8, 2009 5:23 AM

11:50

Comment #83 - Posted by: dc3 at December 8, 2009 5:30 AM

Just to comment on how to construct a GHD out of a Smith machine, I do it in similar fashion to the way described in comment #53. However, I use a Smith machine and drop the bar down to about 2 1/2 feet high, then put 45s on each side. Then I drag one of the light benches (for dumbbell stuff) over and lay it parallel to the bar about three feet back - this is what I use to anchor my back, so the higher the bench you can find, the better. Adjust the bar at this point, if necessary, to make sure it is just a few inches higher than your bench (so your legs will be straight).

You can do the exercise just like this, but I recommend stacking up some plyo boxes or some 25-lb. plates directly underneath the bar. Stack enough so your feet can't move very far up or down between the boxes/plates and the bar. This sort of "locks" your feet in place, but it does take a little tweaking as you go to make sure you don't end up kicking the boxes all around with your feet.

The ROM is still pretty good if you keep a bent arm as you lean back for each sit-up. I've gotten plenty sore doing them like this and my fiance tried 75 of them once and her abs were destroyed for 6 days, so I'm guessing this is a pretty good simulation of a GHD sit-up.

Comment #84 - Posted by: ral at December 8, 2009 5:40 AM

Hi all,

re:

Hip Extensions V Back Extensions, and before anyone asks, i am at work so no vid's, and yes i have looked via Google and the info is conflicting.

Help!

Comment #85 - Posted by: emile at December 8, 2009 5:42 AM

M/25/175/6'1"

14:46 Rx.
800 m. 2:50
All movements done with Full ROM.
GHD-sit ups with both hands down and touching the floor.

Comment #86 - Posted by: Asger at December 8, 2009 5:43 AM

For those of you that are quick to respond to requests for information with check the demos or check YouTube, might want to think first that alot of us are not fortunate to have access to those like you do. Being over here in Afghanistan, I am lucky to be able to get online to check on the WOD. I do not have access to YouTube nor am I able to view streaming video, ie exercise demos. So if you don't want to be helpful please keep your comments to yourself. For those of you that do want to help us crossfitters out that don't have access to everything, and provide constructive comments like so many of you do thank you for your continued support.

Comment #87 - Posted by: Troy at December 8, 2009 5:46 AM

13:51
GHD - used 2 benches, abmat - did 25lbs decline sit-ups.

Nice picture posted, didn't even notice the snow in the background until i read the comments.

Comment #88 - Posted by: Simon/29/M/185/5'9" at December 8, 2009 5:50 AM

Today i did my first CF workout. It was great but i couldn't complete as im soo unfit. I was feeling pretty sick after the hip extensions and struggled to complete even 10 kneees to elbows! Man i have some work to do.

Comment #89 - Posted by: OLees/23/M/190/6'4 at December 8, 2009 5:56 AM

F/23/5'8"/175

as Rx'ed- 14:54.

Probably could've gone faster, but I'd rather be safe than sorry when I'm throwing around my body on the GHD. LOVE these core workouts!!!

Comment #90 - Posted by: steph at December 8, 2009 6:02 AM

As RX'd 17:40

Comment #91 - Posted by: Sebastian M/23/183/81,2 at December 8, 2009 6:06 AM

TM - 223
(M/24/164lbs - 5'7") Krak

Modified the workout to compensate for day off yesterday (way too hung over):

For Time:
Run 800m
50 GHD Sit Ups
50 Hip/Back Extensions
Run 800m
50 Knees to Elbows
50 Good Mornings 45lbs
Run 800m
50 "Army" PT Sit Ups
50 Back flexion to extension
Run 800m

**Back flexion to extension (from a modified push up position with your ass in the air, put your hips to the ground "flexion" then return to ass in air "extension")

As seen above 26:19

Average 800m run time 2:39

Comment #92 - Posted by: Brandon at December 8, 2009 6:07 AM

# 86 emilie

Look under the exercise demo's, it has a video that answers your question.... this is the link from the demo page just in case you can not find it

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

Comment #93 - Posted by: Corey at December 8, 2009 6:10 AM

bw 170

9:36 with various and sundry subs.....

Comment #94 - Posted by: paulw at December 8, 2009 6:16 AM

Day 6
800m 2:58
Hip Back ext- 30 slow
GHD- 15, 10, 5
Hip ext- 30 slow
Knees to Elbow (more like knees to abs)- 10,5,5,5,5
Back ext- 30 slow
Floor sit ups- 30 (20 arms crossed, 10 arms to side)
30:15 total

Comment #95 - Posted by: matt m/46/65"/154lb at December 8, 2009 6:20 AM

43/183/M

As Rx'd but used a Bosu Ball for the AbMat sit-ups since I don't have an AbMat.

Comment #96 - Posted by: Jeff at December 8, 2009 6:21 AM

Wow, and not just about the picture

Comment #97 - Posted by: Brendan M/22/5'7/160 at December 8, 2009 6:21 AM

#14 Bryon,

My old gym also has the 45-deg angled back extension. I would just snag a 20-24" box and prop the machine up on it so you're closer to level.

Comment #98 - Posted by: brian p at December 8, 2009 6:22 AM

13:59 as RX'ed

M/25/182

Comment #99 - Posted by: Cy at December 8, 2009 6:26 AM

13:05 as RX'd.

M/33/155

Comment #100 - Posted by: PgM at December 8, 2009 6:33 AM

So...used to do Crossfit with a trainer about 6-9 months ago. Havent since...
Did a ghetto-beginner version of today. Made sure I used proper form, but dont have a gym. Just took off our my door, ran a marked off half mile, used my own pullup bar, and did beginner versions of the rest.
May not compare to yall, but was really proud of 1-coming onto Crossfit.com to do the WOD, and 2-finishing every rep, even when my body said "screw you", and mainly wanted to just let someone know..
80pds down..and I'm determined to lose the rest and be strong and sexy like these beautiful ladies!!! :)

Comment #101 - Posted by: Kristen at December 8, 2009 6:36 AM

11.19 as rx'd

Comment #102 - Posted by: kylec at December 8, 2009 6:48 AM

please tell that girl that I love her.

Thank you, Derrek

Comment #103 - Posted by: derrek at December 8, 2009 6:48 AM

13:28--

Knees to elbows killed my time. only broken set and it was bad 10,6,4,4,3,3. Ugh. I am currious to know how other big guys did with this.

I have been doing some WOD's from Crossfitfootball lately-- any thoughts from the main site community?

Comment #104 - Posted by: grcoach m/29/6'4"/220 at December 8, 2009 6:49 AM

#30, sounds like a Globo gym mentality. If you're going to a box because you want to meet girls, you're there for the wrong reasons. Hotties are a dime a dozen at the Globos. If all you can do is look at their bods and determine if they're dating material, I'm guessing you're problem isn't with the high standard of women shown in crossfit posts. It's probably you.

Comment #105 - Posted by: Scott at December 8, 2009 6:50 AM

Thank you Nukemarine!!!!!!!!!!!!!!!!!!!!!!! that helped alot

Comment #106 - Posted by: Samuel M/19/150 at December 8, 2009 6:58 AM

34/F/5'10"/161

Hip/back extensions and KTE were the worst. Run was just under 3:30. My entire midsection hurts…

As Rx’d
10:38

Comment #107 - Posted by: Laura DeMarco - CrossFit Rx at December 8, 2009 7:02 AM

M/35/72"/247

17:47

Couldn't get knees to elbows, so I brought them up as far as I possibly could. Thanks for the core pain.

US Army Chaplain, Fort Richardson, Alaska

Comment #108 - Posted by: Chappy B at December 8, 2009 7:06 AM

how far would the substitution of running 800m be on a schwinn aerodyne bike?

Comment #109 - Posted by: Ryan G at December 8, 2009 7:14 AM

As rx'd
11'09"54

Comment #110 - Posted by: Matty in E. WA. at December 8, 2009 7:25 AM

CFWUx2 minus situps and be's

Run 800m
30 globogym back extensions
30 globogym "GHD" situps (decline anchored bench thing-y, arms extending back)
30 globogym back extensions
30 k2e
30 globogym back extensions
30 globogym GHD's

12:35

Comment #111 - Posted by: Chris H at December 8, 2009 7:30 AM

As Rxed....8:15.

Comment #112 - Posted by: Daniel Tyminski at December 8, 2009 7:35 AM

13:08 min... did med ball sit ups instead of abmat... I probably could have shaved about a min off if I didn't slack off as much... I took a few unnecessary "breathers"

Comment #113 - Posted by: Corey 24/m/190 ish/ 6'0 at December 8, 2009 7:59 AM

12:43 Rx

Comment #114 - Posted by: GAC 26/M/6'4/185 at December 8, 2009 8:00 AM

33/m/165

as rx'd 18:32

Comment #115 - Posted by: Karim saoud at December 8, 2009 8:06 AM

CFWU- minus back extentions

As rx'd 16:47

Comment #116 - Posted by: ~VERVE~~~~~~~~ at December 8, 2009 8:13 AM

M/44/185#/5'9"
Sub'd 1K Row for 800M run.
Towel for abmat situps.
15:00

Comment #117 - Posted by: Alan at December 8, 2009 8:19 AM

26:13 (subbed butterfly situps for abmat)

Comment #118 - Posted by: DOPP at December 8, 2009 8:23 AM

subbed 1k row 4 run 12:36

Comment #119 - Posted by: brent colson at December 8, 2009 8:25 AM

Second CrossFit workout ever. Love 'em. 20:12 - all Rx'd, very tough. m/23/175

Comment #120 - Posted by: Chris at December 8, 2009 8:26 AM

27 minutes
couldnt do the knees to elbows... subbed with the machine where u bring knees to chest..... lower back is killing me.... love this!

Comment #121 - Posted by: Samuel M/19/150 at December 8, 2009 8:47 AM

800m - 2:39 (TM@12)
Situps/Extensions - 10:51
(Extensions and situps broken after rnd 1, tough. Just got abmat, definately not efficient on this. Note to self: Need to improve on all of these exercises)

Comment #122 - Posted by: gs at December 8, 2009 8:50 AM

Wow level 1, prep for level 2 cert, level 2 cert, recovery cert, are kidding me? Why not just open a school already. So my masters in health & sport science I guess is useless.

Comment #123 - Posted by: Ben at December 8, 2009 9:00 AM

Awesome video. After seeing so much info about CF black and gold (army), it's nice to see the academy combat conditioning club still going strong!

Comment #124 - Posted by: usafa c/o '09 at December 8, 2009 9:02 AM

gah. core.

800 m done in 4:22 (treadmill)
subbed in back extension for hip extensions, but did glute ham sit ups full rom
knees to elbows- went as far as i could go.

13:12
23/F/100#

Comment #125 - Posted by: tra at December 8, 2009 9:19 AM

m/23/15:22/5'10'

As rx'd
15:22

Comment #126 - Posted by: Daniel Sonsini at December 8, 2009 9:20 AM

m/23/5'10"/165

As rx'd
15:22

Comment #127 - Posted by: Daniel Sonsini at December 8, 2009 9:20 AM

as rx'd

16:23

Comment #128 - Posted by: Matthew at December 8, 2009 9:21 AM

13:57

my core was on fire after, i have a feeling i will be sore tomorrow.

Comment #129 - Posted by: fat tony at December 8, 2009 9:34 AM

m/20/72'/207

22:52

Semi-new to the lifts so just did 20 reps each and ghd sit ups were only to parallel. Worked on slow correct form. Great core workout!

Comment #130 - Posted by: Jimmy at December 8, 2009 9:34 AM

Ran .5 mile on treadmill
Made due with non-standard equipment
16:06

Comment #131 - Posted by: handy at December 8, 2009 9:42 AM

CG E-City CrossFit
Bersin(scaled to 20 reps): 15:03
Leary: 13:53

Comment #132 - Posted by: Dan Leary at December 8, 2009 9:45 AM

as rx'd 18:10

Comment #133 - Posted by: Jamie M/30/175/5'11" at December 8, 2009 9:57 AM

14:00 as rx'd.

Comment #134 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at December 8, 2009 9:58 AM

as rx'd 14:53

Comment #135 - Posted by: Devil Doc M/23/5'10"/199 at December 8, 2009 10:02 AM

Interesting, the programming seems to be experimenting with a monomodal followed by core chipper format, like last week's rowing/GHD WOD. This should be fun to try.

Comment #136 - Posted by: Kamper/M/45/74"/200 at December 8, 2009 10:04 AM

subbed another round of 30 GHD sit ups for K2E. No hanging on pull up bar with right shoulder in rehab. I may be given the green light next week!

Time 8:48

My GHD sit up setting is a little shorter than my back extension setting. So, I guess technically I did 2 rounds of hip extensions because I did not change the setting mid WOD.

Run done on treadmill.

Comment #137 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 8, 2009 10:06 AM

As rx'd. Every rep done slow and deliberate. 20 minutes flat. I am in for some sore core tomorrow. Still feeling it, 45 minutes later.

Denis

Comment #138 - Posted by: Denis at December 8, 2009 10:08 AM

RX'd 14:35

Comment #139 - Posted by: stryder9 M/35/5'8"/150# at December 8, 2009 10:09 AM

11min04 GHD and back ext done on a swiss ball with anchored feet

run done in 2min 43

Comment #140 - Posted by: 11381/29/m/5'7/155 at December 8, 2009 10:14 AM

21:18

could've been faster, but i wanted to concentrate on my form for GHD stuff and equipment was spread out all over the gym.
can't seem to keep my grip on knees to elbows for more than 10 reps at a time...need chalk!

f/26/5'4/139

Comment #141 - Posted by: Ang at December 8, 2009 10:25 AM

M/35/175

11:50 with GHD and back/hip extensions done spanning a bench and feet anchored to lat pull down... it worked pretty good.

Comment #142 - Posted by: BillB at December 8, 2009 10:26 AM

13:00. My core needs a lot of work. That was a terrible time.

Comment #143 - Posted by: SB at December 8, 2009 10:27 AM

12:49

Comment #144 - Posted by: Jette 40/M/5'11"/175 at December 8, 2009 10:34 AM

20 min 12 sec

Comment #145 - Posted by: Dan at December 8, 2009 10:34 AM

Modified CFWU x3

WOD
:11::47

Subbed Row for run. Shared the GHD w/another... & I still fill worked w/those little breaks!

Get some, Go again!

Comment #146 - Posted by: DJ at December 8, 2009 10:36 AM

19:45
800m 4:09

Comment #147 - Posted by: MitisFD at December 8, 2009 10:41 AM

m/46/150

10:22

Comment #148 - Posted by: bo_D at December 8, 2009 10:45 AM

M/37/234/5'11"
RX 15:22

Comment #149 - Posted by: Carlos P at December 8, 2009 10:48 AM

This was my first Crossfit workout. I didn't feel anything this morning after the workout and had my doubts, all I can say now is OUCH!! I love it! I think I'm hooked. Where's the Advil?

Comment #150 - Posted by: Lori at December 8, 2009 10:49 AM

48 / 176

not as rx'd - subbed anchored situps for AbMat ones

12:08

on a positive note for me, my 800 was 3:51. I'm pleased with that.

Comment #151 - Posted by: tom perry at December 8, 2009 10:49 AM

RE: #150

I read what herm said and i tried to keep form strict - hope I did not go to fast

800m took 2:51

Comment #152 - Posted by: bo_D at December 8, 2009 10:52 AM

10:39
800m in the gym

Comment #153 - Posted by: brittk at December 8, 2009 10:55 AM

15:55, 800# row

fit mom you are insane, that is a super sweet time

Comment #154 - Posted by: Raph at December 8, 2009 10:59 AM

That woman gives me reason to Crossfit hard every day! Looks fun...

Comment #155 - Posted by: Sgt Messerly at December 8, 2009 11:02 AM

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Light warm up,
30 ring dips
30 squats.

time 13:05

Comment #156 - Posted by: NikNichols42yo 5'7'' 165lbs at December 8, 2009 11:02 AM

Rx'd

12:34

Comment #157 - Posted by: Bryan CK M/23/5'10"/140 at December 8, 2009 11:06 AM

2 rounds...5 min rest between
10:35
8:37

Comment #158 - Posted by: albino at December 8, 2009 11:09 AM

Incredibly beautiful girl.

Comment #159 - Posted by: john at December 8, 2009 11:10 AM

Rx'd 9:47

Comment #160 - Posted by: Gabriel Wright at December 8, 2009 11:14 AM

as Rx'd
12:00
1st snow storm of the year run..very fun

Comment #161 - Posted by: krista colson at December 8, 2009 11:16 AM

Not "feelin" the run outside today. Instead did:

21-15-9

Front squat - 185#
GHD Situps
Hip extensions

8:22

The round of 15 front squats broken (9,6) everything else straight through.

Comment #162 - Posted by: Arthur M/34/5'11"/175 at December 8, 2009 11:25 AM

20:02

but... I changed it up, because I did it from memory and had to improvise

For time:
Run 800 meters
30 GHD Sit-ups
30 Hip/Back Extensions
30 Knees to Elbows
30 Hip Extensions
30 wall balls 12# ball
30 Back Extensions
30 AbMat Sit-ups
30 Hip/Back Extensions

so it was a bit more than rx'd...

Comment #163 - Posted by: Kiko at December 8, 2009 11:27 AM

12:45
SUB 30 GHD Situps for 30 Decline Sit-ups
SUB 30 Knees to Elbows - did 8, then 22 Decline Sit-ups

Comment #164 - Posted by: Linwood Wright at December 8, 2009 11:29 AM

This was my second CF workout. Needless to say, i proved my newb-ness at the end of the workout....you'll see why.

Time: 8:47

800m (2:47)
30 hip/back extensions
30 GHD situps
30 skydivers
30 knees to elbows
30 back extensions
30 jack-knife situps

When i finished, grabbed some H20, and had a rest, i thought to myself "self, how about some more situps?" WRONG...i got onto the decline, and after barely getting through 2 situps, my abs were SCREAMING. I learned...trust the CF WOD plan....

Thank you for combining kick A** workouts with motivation. What better way to keep yourself going than thinking about the men and women who serve, sacrifice, and have sacrificed so much to protect us and our freedom.

ps. anyone in cleveland?!

Comment #165 - Posted by: Bryan D M/26/5'8"/169 at December 8, 2009 11:51 AM

13.59

not sure I did execises correctly , but did 30 of all.

Did 800m in just over 3mins (my lungs were burning!)

Comment #166 - Posted by: Raj at December 8, 2009 11:52 AM

done

Comment #167 - Posted by: Lance 27/M/69in/182lbs at December 8, 2009 12:02 PM

M/19/160/70

9:01 as rx'd

Comment #168 - Posted by: JSFace at December 8, 2009 12:05 PM

17:46 Run on treadmill, all exercises including run wearing 20lb vest.

Comment #169 - Posted by: Crow at December 8, 2009 12:07 PM

m/29/155/5'8"

13:07 Rx'd

Comment #170 - Posted by: Zeb at December 8, 2009 12:08 PM

Run from weight room to gym, 7 laps and back.
Subbed all back extensions
10.38

Comment #171 - Posted by: Jonblaze at December 8, 2009 12:13 PM

15:09. Big break after K to E for a call.

Comment #172 - Posted by: sbennett at December 8, 2009 12:13 PM

CFWU x 2

Mods:

1. Had to use incline thing for all extension exercises.
2. GHD done with ball.
3. Subbed butterfly situps for abmat situps.

11:14

Comment #173 - Posted by: Keenan/m/39/73/208 at December 8, 2009 12:14 PM

12:04 rx'd

Comment #174 - Posted by: B-Mo 6', m,32,197 at December 8, 2009 12:14 PM

As Rx'd

12:59

Ran the 800 in 3:05 (could have had that in sub-3 in hindsight), didn't simply speed through the rest. Kept form on point over worrying only over my time. This was not a good day to have an already sore back from previous WODs!

Comment #175 - Posted by: Eric Gohl 21/5'10/163 at December 8, 2009 12:16 PM

8:10

quite cold running in snow.

3 rounds:
single leg partial squats
knee roll out on Swiss ball

Comment #176 - Posted by: jc at December 8, 2009 12:19 PM

11:45
rx'd

Comment #177 - Posted by: magnus 24/5'8"/155 at December 8, 2009 12:26 PM

As RX'D

23.50

Not a great day.. But did it..

Comment #178 - Posted by: Dave M/ 51 / 5-9 / 185 at December 8, 2009 12:27 PM

As rx'd. 13:36.

Rigged up GHDs on a squat rack with feet between the 2 safety bars, as described by BC #53. Anyway, definitely felt harder than regular situps - we'll see if there is soreness tomorrow. Got 15 in a row on Knees to Elbows (tied PR). I did the 800 outside - from back door at gym around strip mall, to front door, and then back again. I must be the only guy who goes to the gym and then runs outside. Stupid treadmills. 800 felt fast - I was sprinting at the end - but was only 2:42. Should have pushed harder.

Comment #179 - Posted by: Mel 36m/5'10"/170 at December 8, 2009 12:34 PM

11:20 fun WOD thank you.

Comment #180 - Posted by: John Millen at December 8, 2009 12:34 PM

As RX'd 19:18

M/22/167#/72"

The run took me forever at 5:01 because I was running on this new treadmill thing that the gym got where your own body weight and momentum keep the belt spinning. It's got a concave shape to it that allows this. MUCH harder than a normal treadmill. Kills the legs.

Comment #181 - Posted by: Daniel B at December 8, 2009 12:37 PM

48/160/m

10:02 HOWEVER! No GHD contraption-did decline situps/what's an ab-mat? Grabbed a mat- did sit-ups, and all back,hip etc's done on one of those angled pieces of gym hardware...not nearly as tough as CF rx...full disclosure.

Comment #182 - Posted by: Phil C at December 8, 2009 12:42 PM

23 / M / 5'9" / 135lb

Lumberjack 20, scaled to
20 Deadlifts (155lbs)
Run 400m
20 dumbbell swings (35lbs)
Run 400m
20 Overhead Squats (65lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (25lbs each)
Run 400m

53:02

I think my longest time since my first Filthy Fifty a year ago. Maybe next time I can break 50 minutes! Blah.

Comment #183 - Posted by: BC at December 8, 2009 12:48 PM

M 33 175

Situps on bench with feet on smith. Extensions on Roman chair. No abmat... did 40 situps.

18min or so.

Did the 1000m row sit-up back extension WOD yesterday.... lower back got a work out. hehe.

Comment #184 - Posted by: Jason Martin at December 8, 2009 12:49 PM

M/40/6'/205
As Rx'd
15:43

Comment #185 - Posted by: The Other Kyle at December 8, 2009 12:50 PM

m/250/38

Do not have the equipment at home to do this wod, did my own
ran 1.63 miles
10/9/8/7/6/5/4/3/2/1 of
185 lb floor press
100lb pull downs
75 lb curls
45 lb k/b swings
16:47:36

Comment #186 - Posted by: TPDFISH at December 8, 2009 12:53 PM

m/42/155

14:59

Subs:
AbMat sit ups for GHD situps
Back extensions throughout

Comment #187 - Posted by: Brian at December 8, 2009 12:53 PM

Run 800 meters - 3:06
20 Hip/Back Extensions
20 GHD Sit-ups
10 Hip Extensions
20 Knees to Elbows (Mod.)
20 Back Extensions
15 AbMat Sit-ups
20:30

Comment #188 - Posted by: Cody L. at December 8, 2009 12:54 PM

m/42/168/6'

sub incline su for abmat - 15:27

Comment #189 - Posted by: P&M at December 8, 2009 12:55 PM

34 yom 225 bwt

rigged up a ghd sit up off lat pull-down (less rom than normal)

time of 19:00

Comment #190 - Posted by: brian t at December 8, 2009 12:59 PM

CFWU x 3, added some HSPUs

As Rx'd
14:35; includes time when some stoogeboy snaked my BE machine....grrrr

Comment #191 - Posted by: F15E_WSO/47/6'/180 at December 8, 2009 1:02 PM

29/6'1"/208/m

26'05", 1 month rookie.

Was able to rock out Master P style knees to elbows.

Comment #192 - Posted by: Quads :: at December 8, 2009 1:04 PM

As rx'd 13:20, except no abmat so I just did unanchored regular situps.

Buy in: 5 min. easy run, then ran a hard 800m run just to get two 800s in for the day - the minimum you can do and still call it a "repeat" :)

Cash out: 3 rounds bench press 5 reps (135-155-175); HSPU practice; muscleup practice.

Comment #193 - Posted by: Kamper/M/45/74"/200 at December 8, 2009 1:09 PM

16:11 as rx'd
3:25 800m

Comment #194 - Posted by: AFRGR183 at December 8, 2009 1:31 PM

15.30 (bad form & locked out from gym after 800 for 1.3-2min)

Comment #195 - Posted by: Jon A at December 8, 2009 1:31 PM

800 m = 50 DU
C: 11:57 got 21 consecutive DU!

BG: 14:54 got 30 consecutive DU!

Comment #196 - Posted by: Xfit Rice Owls at December 8, 2009 1:32 PM

now that's a nice pic!
anchored sit ups

time: 14'01

Comment #197 - Posted by: ccfeldt at December 8, 2009 1:35 PM

Just met pukey for the first time today. Pressed for time so did a simple Tabata- pullups, sit ups, pushups, and bottom to bottom squats.

Comment #198 - Posted by: T. Cusack at December 8, 2009 1:40 PM

did Helen 14:00
300m run
21 x 1.5 pood KBs (55#)
12 pullups (last round should be jumps in pace slows too much)
3 rounds

Kelli 11:15

Comment #199 - Posted by: Deano at December 8, 2009 1:43 PM

I'm with Herm.
Ran the 800m 3:48
Core work not timed.
Slow thorough reps but constant pace.
Ended with second 800m run at 3:24.

Laura f/47/5'7/150

Comment #200 - Posted by: power-girl at December 8, 2009 1:45 PM

m/20/6'1"/173

didn't have enough room between the bench i was using and the floor to do hip back extensions, so i did two sets of hip extensions. did normal unanchored situps instead of abmat situps.

13:11

Comment #201 - Posted by: ericthered at December 8, 2009 1:54 PM

m/170

as rx- 11:17

Comment #202 - Posted by: jnel at December 8, 2009 1:59 PM

16:06 As Rxed

Comment #203 - Posted by: Funky at December 8, 2009 1:59 PM

as rx 13:37

Comment #204 - Posted by: Lemmy m/33/6'2/180 at December 8, 2009 2:08 PM

WOD - 12:25

Comment #205 - Posted by: Rebar [51y/m/11st1/70"] at December 8, 2009 2:19 PM

14.33

not as r/x
had to do GHD sit ups on Swiss Ball locked into calf machine
No ab mat so did anchored sit ups

Good WOD - was doing the extensions in 3s by the end

Comment #206 - Posted by: nick in sydney m/38/6ft/183 at December 8, 2009 2:20 PM

Modified WOD
For time:
Speed bag 1:30 Heavy bag 1:30
30 KB Swings 1.5 Pood
30 Unanchored AbMat Sit-ups
30 Good mornings 65lbs
Speed bag 1:30 Heavy bag 1:30
30 KB Swings 1.5 Pood
30 Unanchored AbMat Sit-ups
30 Good mornings 65lbs
19:20
m/52/218

Comment #207 - Posted by: Pete In Sun City at December 8, 2009 2:22 PM

38M/5'10"/170#

W/U: jump rope, 100 single-unders; CFWU (45# OHS, V-ups, 45# good mornings, strict pull-ups, ring dips), 1x10; air squats, 1x20; 17 ROM exercises.

As Rx: 8:35.

Run on outside road course (38F, 28F wind chill); both hands touch floor on GHDSU; un-anchored bent-knee AbMat sit-ups.

KTE were kept at a good pace, but my abs felt like they were on fire while I was doing them.

Comment #208 - Posted by: rjf (Since 07-20-07. WOD no. 655) at December 8, 2009 2:26 PM

M/21/170/6'0"

Ran 800 meters in 2:35
Rest was altered:
30 Back extensions
10 GHD sit-ups
30 Straight-leg good mornings w/ 45 lbs bar
10 Knees to Elbows
30 Back Extensions
30 AbMat sit-ups

Total time- 16:14.

I suck at knees to elbows and I had to run around the house going to the different equipment. That ate up time.

Comment #209 - Posted by: TJ Miller at December 8, 2009 2:31 PM

1000 Single Unders
30 HIP Ext
30 GHD situps
30 HIP ext
30 Knees to Elbows
30 BACK EXTENSION
30 GHD SITUPS

time: 14:15

Comment #210 - Posted by: Wes at December 8, 2009 3:02 PM

CFWUx3x15 ex situps/back extensions

anchored situps and 20# goodmornings

10:03 (3:52 on K2E)

Comment #211 - Posted by: Pete - Decatur, Ga at December 8, 2009 3:16 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Handstand push ups against wall to 3” stack x 1,1,1,1,1 some negatives
Jog 400M

As rx’d: 15:27
Foam roll after

Comment #212 - Posted by: Sesoku at December 8, 2009 3:18 PM

Wow! Lovely OH squat model... i think i am in love! .... ahem! and great form too! ;)

Comment #213 - Posted by: AMERISWEDE at December 8, 2009 3:20 PM

26/m/5'11"/185
3min jumprope(SU,DU,running)
then rest as rx'd
12:28

Comment #214 - Posted by: justaman - liberty sc at December 8, 2009 3:21 PM

Ran 800m on treadmill ~ 4:20...
Rest as RXD except I forgot there were KTEs and did 3 sets of situps...No ABMAT so all GHD.

Time...didn't look. At the time, totally messed up! Not feelingin it nearly 24hrs later though, did I do somehting wrong?

Comment #215 - Posted by: Sean (M/27/5'11"/182) at December 8, 2009 3:23 PM

Didn't have an AbMat, so did 60 regular situps instead
13:38

Comment #216 - Posted by: jlyssand - 27/M/170/5'11 - Seattle at December 8, 2009 3:23 PM

m/15/145/5'8"

5 minutes exact!!!! Please someone beat that time!! Keep up I'm only 15 and I went from never doing anything to keep in shape to doing this and this is only week 10 for me!!! Don't be out done by the teenager!!

Comment #217 - Posted by: Matthew J. at December 8, 2009 3:28 PM

OMG, that girl

Comment #218 - Posted by: Richard Meurk at December 8, 2009 3:31 PM

3 CFWU - GHD and B/E

WOD as rx'd
13.25

that pic.... wow...

Comment #219 - Posted by: stojo at December 8, 2009 3:34 PM

My PR is 00:14:17.0

Comment #220 - Posted by: rosser at December 8, 2009 3:35 PM

My PR is 00:14:17.0

Comment #221 - Posted by: rosser at December 8, 2009 3:35 PM

wow... perfect OH Squat, perfect girl! Gorgeous!

Comment #222 - Posted by: Brian at December 8, 2009 3:37 PM

7:58

Comment #223 - Posted by: OPT at December 8, 2009 3:37 PM

day 39 m/20/168

subbed 30 hip/back ext with 15 hip and 15 back exts and abmat situps with dec situps. Also did not do entire motion for GHDs.

11:15

Comment #224 - Posted by: jack b at December 8, 2009 3:39 PM

As rx'd
12:32
good form on all made it alot more painful

5k 19:46

Comment #225 - Posted by: Carlos Cinco TM 223 at December 8, 2009 3:46 PM

F/16/5'7"/140
Did yesterdays split jerks
85-95-105-110-115-120-120(F)

Comment #226 - Posted by: Shelby G. at December 8, 2009 3:49 PM

16:44

Modified:

- GHD Raises (for hip/back ext)
- GHD Situps (alternating one hand floor touch/toe touch at top)
- Abmat Situps (not anchored)

Love the Ham Raises. They actually made GHD situps pretty tough. Gotta work the hammy's any chance I get...

Herm: You rock!

Comment #227 - Posted by: Ronnieboy at December 8, 2009 3:51 PM

For time: 10:47
Subbed 100 DU's 2:39
30 Hip/Back Extensions 1:12
30 GHD Sit-ups 1:30
30 Hip Extensions 1:11
30 Knees to Elbows 2:06
30 Back Extensions :44
30 AbMat Sit-ups 1:22 unanchored

6 degrees outside so no running today. Garage was 30 degrees so pullup bar was cold and any missed DU's really punished the hands (using a speed rope).

Comment #228 - Posted by: Jim D. 49 yom 165# 5'11" at December 8, 2009 3:56 PM

21:41, not as Rx'ed:

Row 1000m ILO Run (split time 3:21)

All exercises done very slow and controlled, full ROM.

Comment #229 - Posted by: Herm at December 8, 2009 3:58 PM

Only did 15 knees to elbows. Otherwise everything else was the same.

16:25

1rd CFWU and 1 mile

Comment #230 - Posted by: dutch at December 8, 2009 4:04 PM

M/24/5'9"/175

As Rx'd

14:22

Comment #231 - Posted by: Damian at December 8, 2009 4:16 PM

Gave it a go. Ended up subbing decline sit-ups for K2E because of a wet bar (and laziness)

800m/30/30/30/10/30/50

20:45

Comment #232 - Posted by: TimAFG at December 8, 2009 4:26 PM

M/19/181/5'7
14:44 as rx'd

Comment #233 - Posted by: mallory at December 8, 2009 4:28 PM

As Rx'd

16:30

M/24/5'9/145

Comment #234 - Posted by: JR at December 8, 2009 4:39 PM

KENNO

as Rx'd, did not time, focused on high quality reps

FISH

subbed parallel GHD's

Comment #235 - Posted by: Kenno and Fish at December 8, 2009 4:44 PM

As Rx'd:

16:13

Had a 3:10 800m run but the GHD's were slow.

Comment #236 - Posted by: Mike (21/5'10"/170) at December 8, 2009 4:45 PM

21:03

first time on a GHD machine. OUCH

Comment #237 - Posted by: eg at December 8, 2009 4:46 PM

rx'd
12.43

Comment #238 - Posted by: Sam L at December 8, 2009 4:55 PM

16:52

Comment #239 - Posted by: ScottMacArthur at December 8, 2009 5:00 PM

As Rx - 13:58

Comment #240 - Posted by: nickPFD at December 8, 2009 5:00 PM

WHERE ARE THE ABS IN CROSSFIT!?!?!?

Comment #241 - Posted by: charlie at December 8, 2009 5:01 PM

How far is 800m in terms of miles?

Thanks
Larry O

Comment #242 - Posted by: LarryO at December 8, 2009 5:03 PM

m.23.175

rx'd

13:19

Comment #243 - Posted by: cass - CF Oshawa at December 8, 2009 5:10 PM

Can I get a t-shirt of that pic?

Comment #244 - Posted by: adam/36/152#/5'10" at December 8, 2009 5:24 PM

Carole
F/51/5'6"/130
10:54, treadmill run.

Comment #245 - Posted by: Kevin C. at December 8, 2009 5:24 PM

13:14

as Rxed

Comment #246 - Posted by: kettlehell at December 8, 2009 5:27 PM

m/44/183/6'3

as rx'd 10:24

m/15/225/6'0

as rx'd 14:30

Was a good day at the gym.

Comment #247 - Posted by: morrowesq at December 8, 2009 5:30 PM

f/40/172/5'11"

did 2000m row warmup (time: 8:06)

then did P90X DVD ab-ripper workout. Takes 16 minutes. Lots of room for improvement as I wasn't really keeping up.

Comment #248 - Posted by: JuliePlatt at December 8, 2009 5:31 PM

Thruster/"One-Hand" PU WOD, details there. 11:07

Comment #249 - Posted by: bingo at December 8, 2009 5:33 PM

25 Minutes as rx'd

Comment #250 - Posted by: nannaj at December 8, 2009 5:34 PM

Looks awesome! Keep up the good work.

http://www.lasvegas-poledance.com

Comment #251 - Posted by: Natalie at December 8, 2009 5:36 PM

Pack; time 14:38
800 m run (5:30) - I know, that's poor; but it was 23 deg and snowy, slippery road - really slowed me down.
20 Hip/back ext
20 GHD situps (subbed regular situps)
20 Hip Ext
20 Knees to Elbows (hands in chin up position - able to touch knees to elbows on about half)
20 Back Ext
20 Abmat situps

I rigged up back extensions by pulling the back of the coach to 3 ft from the wall. I leaned over the back of the couch and put my feet on the wall so I was nearly horizontal. I was able to do some good back extensions - although unable to lower fully. My back was screaming, but thanking me. Able to do hip ext and back extensions. However, hip/back extensions more difficult.

Comment #252 - Posted by: Chuck m36/5'8"/179 at December 8, 2009 5:37 PM

WOD as rx'd,
7.26.

Also ,F/S 5-5-5-5-5, S/P 5-5-5-5-5, ring-dips,iron cross prog., m/ups and pull-ups,c2b.

Comment #253 - Posted by: Pedro Barrera,Scotland at December 8, 2009 5:42 PM

13:34

Comment #254 - Posted by: jk-M/37/66"/165# at December 8, 2009 5:46 PM

11:35
run felt really good, k2e's still slow

Comment #255 - Posted by: OPT Mommy at December 8, 2009 5:49 PM

No GHD chair so

5x5 back squats 265 across

then
800m run + (30x45# good mornings, 30xAbmat situps)x3
for time
8:28

Comment #256 - Posted by: Benny1 40/74"/220 at December 8, 2009 5:55 PM

Coming back from injury (lower back) so this wasn't gonna happen. Did 3 RFT of 400m, 25 Push Press (at a light 30 lbs) 25 Situps. Untimed.

Comment #257 - Posted by: dinzy at December 8, 2009 5:56 PM

16:23
no GHD machines, so I had to use a big ball and try to lock my feet in. Only thing that slowed me down was Knees to Elbow. Those are hard.

Comment #258 - Posted by: mr. blue at December 8, 2009 6:00 PM

16:35 as rx'd
AbMat situps really hurt my time.

Comment #259 - Posted by: Josh at December 8, 2009 6:23 PM

11:55 core is broken!

Comment #260 - Posted by: marcengine2 - m/44/195/73" at December 8, 2009 6:24 PM

29:28

Worked with a partner and swapped on and off to use the GHD...

Comment #261 - Posted by: MACKofallTRADES at December 8, 2009 6:29 PM

14:20
Rolled up towel for AbMat Situps.
Run was done at a 6:20 mile pace.
KTE's killed me!

Comment #262 - Posted by: neil at December 8, 2009 6:29 PM

I was happy to see a wod I could do with a torn rotater. Hopefully ill. Be back soon

Comment #263 - Posted by: john lake at December 8, 2009 6:31 PM

30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows (a few almost to elbows)
30 Back Extensions
30 Unanchored Sit-ups (hip flexors disengaged)
Run 800 meters (treadmill in use so switched to end of workout)

14:16

Comment #264 - Posted by: Nicky (F/46/5'2"/124) at December 8, 2009 6:41 PM

m/33/5'10"/185
Run was 4:55
Total time 33 minutes

Comment #265 - Posted by: tnikkola at December 8, 2009 6:49 PM

Rigged "GHD" with bench and Smith machine.

15:09

Comment #266 - Posted by: Trent at December 8, 2009 6:50 PM

Back hurts - 19:42. Spit

Comment #267 - Posted by: Spit Sylvia at December 8, 2009 6:54 PM

24/m/170lbs/70"

sub decline situps for GHD

11:09

Comment #268 - Posted by: Eric-Fairbanks, Alaska at December 8, 2009 7:00 PM

As rx'd
16:03
Run was under 3 min. Knees and elbows destroyed me.

Comment #269 - Posted by: Matt 22/6'2"/170 at December 8, 2009 7:02 PM


800 meter run
30 bar dips
30 straight leg raises on Roman chair
30 pullups
800 meter run
30 bar dips
30 back extensions on 45-degree bench
30 pullups
24'53"

Comment #270 - Posted by: Stephen M/26/5'8.5"/140 at December 8, 2009 7:11 PM

3x5 BP (250)
WOD
Sub'd 30x24 kg KB swings per round of extensions.
13:28

Comment #271 - Posted by: Josh M/34/74"/195# at December 8, 2009 7:16 PM

17:33

The K2Es killed me and I had bad ROM on the last half of them. Had to sub abmats for the GHDs.

Comment #272 - Posted by: Matt_Evansville at December 8, 2009 7:18 PM

Still learning GHD's. Slowest 800m potentially ever.
17:44
f/26/5'5"/177

Comment #273 - Posted by: Kelly at December 8, 2009 7:21 PM

That may be the most beautiful woman I've ever seen. WOW!!!! I want one.

Comment #274 - Posted by: Schro at December 8, 2009 7:25 PM

M/208/30/72"

We did a partner WOD, Barbell complex with 75lbs of: 6 reps of each : back squat, press, good mornings, high pulls, bent rows, zercher squats; while my buddy Justin was doing non stop ab wheel. Completed 6 round, non stop. A really good workout.

Comment #275 - Posted by: zach at December 8, 2009 7:43 PM

35yom / 206lbs

Pack:
For time:
Run 800 meters
20 Hip/Back Extensions
20 GHD Sit-ups descending only to parallel
20 Hip Extensions
20 Knees to Elbows
20 Back Extensions
20 AbMat Sit-ups

16:00

Run felt good and fast, struggled a little with the various back extensions, but I did my best while using a swiss ball and the SMith machine. Knees to elbows was killer!

Comment #276 - Posted by: Bphantom at December 8, 2009 7:44 PM

19:27 as rx'd

Comment #277 - Posted by: Mike 28/M/6'2"/235 at December 8, 2009 7:50 PM

19:27 as rx'd

Comment #278 - Posted by: Mike 28/M/6'2"/235 at December 8, 2009 7:51 PM

Row 1000m
30 Swiss ball good mornings
30 Swiss ball ghd sit ups
30 knee to elbows
30 supermans
30 good mornings
30 sit ups
15:58

Comment #279 - Posted by: Kyle A. at December 8, 2009 7:53 PM

Well switched it up a little bit today:

Ran 800 meters
30 knee to elbows
30 back extensions
Ran 800 meters
30 sit ups
30 back extensions
Ran 800 meters
30 knee to elbows
30 wood choppers (left)
Ran 800 meters
30 sit ups
30 wood choppers (right)

Time: 34:00 minutes

Comment #280 - Posted by: Shawn Becker at December 8, 2009 8:10 PM

14:00

Comment #281 - Posted by: Mark in Bismarck - 41/5'10"/155 at December 8, 2009 8:14 PM

8:47

Comment #282 - Posted by: Hale at December 8, 2009 8:18 PM

16'
Form was marginal on most. Swiss ball sub'd for Abmat
Bench/rack combo for GHD
PM garage

Comment #283 - Posted by: Ajax at December 8, 2009 8:24 PM

12:06
treadmill
back and hip extensions on floor
sit-ups all unanchored on floor
knees to elbows as rxd

Comment #284 - Posted by: dcyn at December 8, 2009 8:26 PM

M/25/152#/5'7"

Subbed 800m row, otherwise as Rx'd

Time: 13:56 (PR)

Comment #285 - Posted by: Ransom at December 8, 2009 8:27 PM

CFWU x 1

For time:
Run 800 meters
30 Hip/Back Extensions (SUBBED MEDECINE BALL HIP/BACK EXTENSIONS)
30 GHD Sit-ups (subbed Swiss ball sit ups, touching the floor with feet anchored to a sit up pipe in the floor)
30 Hip Extensions (subbed medicine ball hip extensions)
30 Knees to Elbows
30 Back Extensions (SUBBED medicine ball back extensions)
30 AbMat Sit-ups

run time was 3:04 (first 50 and last 50 meters had to walk)due to running course set up.

Final time was 12:36

Also did 20 minutes afterwards of more medicine ball SIT-UPS, AB-MAT SIT-UPS, V-UPS and L-Sits (Starting to do L-Sits every day, goal is to be able to hold an L-SIT for 3 minutes) did also 3 Muscle-ups, 20 weighted pull-ups with 45 pounds and 20 weighted dips for 45 pounds. Muscle ups are getting easier everyday.

Ordered yesterday a roman chair (TO DO BACK/HIP EXTENSIONS AND GHD SIT-UPS) for only 75 dollars at Amazon, also ordered one for Christmas for my mother in law and father in law too. HAHA! Don’t tell them.

SANTI

Comment #286 - Posted by: Santi at December 8, 2009 8:29 PM

14:09.5
Pack:
For time:
Run 800 meters
20 Hip/Back Extensions
20 GHD Sit-ups descending only to parallel
20 Hip Extensions
20 Knees to Elbows
20 Back Extensions
20 AbMat Sit-ups

Comment #287 - Posted by: Eburley at December 8, 2009 8:32 PM

M/63/197-No GHD and too cold to mess around ,so..For time:
Run 800 meters
30 Hip/Back Extensions (feet hooked under bench)
30 Bench Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 Bench Sit-ups
14:58

Comment #288 - Posted by: peejay2 at December 8, 2009 8:42 PM

Swiss ball for hip +/ back extensions and ghds.
13:36

Comment #289 - Posted by: ChadWHall M/22/6'1/190 at December 8, 2009 8:43 PM

as rx'd
9:34

Comment #290 - Posted by: Troy at December 8, 2009 8:44 PM

as RX'd
approx. 20:00

Comment #291 - Posted by: I_M_Sam at December 8, 2009 8:55 PM

19:26

Comment #292 - Posted by: sullinator at December 8, 2009 9:03 PM

100 tuck jumps
3 rounds of 30 45# good mornings and 30 abmat situps
9:00

Comment #293 - Posted by: ryan 6'/33/185 at December 8, 2009 9:17 PM

15:00 about
sit up bench sucked (at LAAFB) lots of transition time around the gym.

Comment #294 - Posted by: abr at December 8, 2009 9:45 PM

rx'd

9:45

Comment #295 - Posted by: tpd122/M/23/165/5'8" at December 8, 2009 10:10 PM

only did 15 knees to elbows, everything else was good.

16:25

Comment #296 - Posted by: dutch at December 8, 2009 10:18 PM

24:14

Comment #297 - Posted by: djp 27/m/6'2/190 at December 8, 2009 10:24 PM

Did todays wod in 16:30 then followed up with some walking lunges.

Comment #298 - Posted by: gale at December 8, 2009 10:26 PM

m/30/166cm/62kg

Chris - 11.10 rxd

f/30/166cm/58kg

Marie - 16.03 (all rxd except knees to elbows)

Comment #299 - Posted by: Chris @ Coastal CrossFit QLD at December 8, 2009 11:15 PM

.50 mile run (treadmill, 10.6)
30 hip-back extensions (10,10,10)
30 ghd situps (20,10)
30 hip extensions (unbroken)
30 kipping knees to elbows (10,7,4,4,5)
30 back extensions (15,10,5)
30 decline situps, top (20,10)
30 hip extensions
30 unanchored situps

17:12 12/08/2009

Comment #300 - Posted by: johnathon in seattle 28/5'8/157 at December 8, 2009 11:47 PM

17:54
800 metres (4:41)
30 Hip/Back (2:26)
30 GHD Situps (1:58)
30 Hip Extns (00:56)
30 Knees to Elbows (4:04)-need improvement
30 Back Extns (1:24)
30 GHD Situps (2:21)

Comment #301 - Posted by: Sot at December 9, 2009 1:11 AM

18:57 as rx'd

I'm glad there is no lifting today or tomorrow...my shoulder is killing me I can really use the break

Comment #302 - Posted by: Cleveland at December 9, 2009 1:42 AM

m/37/188/72"
18:03 as rx'd

Comment #303 - Posted by: VooDoo Medic at December 9, 2009 1:48 AM

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

I subbed Good Mornings for Back extentions and Inclined Sit-Ups for GHD Sit-Ups. Working on GHD Sit-Ups in warm up but not ready to do them in a METCON just yet.

Comment #304 - Posted by: dtoro at December 9, 2009 1:48 AM

14:51
sub'd row for run
bench sit ups for AbMat sit ups

Comment #305 - Posted by: TomO/43/M/200 at December 9, 2009 2:46 AM

17:20 - he GHD machine hurt my legs, so i would take a break to let my quads breathe

Comment #306 - Posted by: CME at December 9, 2009 3:12 AM

as rxd 13:10

Comment #307 - Posted by: Brendan at December 9, 2009 3:21 AM

Subbed GHD for ABmat

15:15

No split pad on the GHD. KAF

Comment #308 - Posted by: Wayne at December 9, 2009 4:12 AM

My first time doing the GHD sit ups, dang not used to that range of motion, only got 20 and had to stop. Still not perfectly clear on what is proper technique after watching video.
Those knees to elbows kill me. I can only do a few at a time. I can reach my gyms pull up bar standing so I can't get any swing motion to help.Will it make a difference on a higher bar or am I just a wuss on this one?

Comment #309 - Posted by: scott m/6'3"/195/53 at December 9, 2009 4:20 AM

Puppies:

400 m run
10 back extensions
10 GHD situps to parallel
10 back extensions
10 leg lifts
10 back extensions
10 situps

5:43

Comment #310 - Posted by: haught007 26/185/6'1" at December 9, 2009 4:46 AM

Mod'd hotel gym version.

Run 800 meters on treadmill
30 Swiss ball back extensions
30 Swiss ball GHD sit-ups
30 Supermans
30 Knees to Elbows
30 Good mornings w/ 35 pound resistance cables
30 situps, feet resting against wall

15:55

Comment #311 - Posted by: JrJordan at December 9, 2009 5:00 AM

M/35/6'/209#

As Rx'ed

19:45

Comment #312 - Posted by: EREK at December 9, 2009 5:08 AM

M 29 173 5'11
as rx'ed
9:48

Comment #313 - Posted by: Brandon Ecker at December 9, 2009 5:38 AM

M/40/175/6'

As Rx'd 12:06

Comment #314 - Posted by: judd at December 9, 2009 6:15 AM

had to use swiss ball and bench for hip/+back extensions - no GHD just yet
12:12

Comment #315 - Posted by: Carrie McG F/21/5'8''/150 at December 9, 2009 6:23 AM

27/m/5'10"/175

17 min

Back was pretty tight afterwards

Comment #316 - Posted by: Marc at December 9, 2009 6:24 AM

rxd
13:40

Comment #317 - Posted by: biff f/27/5'5/130 at December 9, 2009 6:42 AM

scaled to:
16x50m sprints touching a cone
30 kte's (these really slowed me down, it was the first time i had done them from a hanging position usually my hanging point is closer to the ground,so i could use the ground to kick up)
30 good mornings w/20#
30 GHD using sofa/ottoman got close to parallel
30 supermans
30 rolled bath mat sit ups
30 good mornings w/20#
17:37

Comment #318 - Posted by: bertS at December 9, 2009 6:45 AM

12:20 rx'd
Semper Fi!

Comment #319 - Posted by: Burko 47/170/5'10 at December 9, 2009 6:48 AM

31/m/5'10"/210

We don't have a GHD at the gym. I used the 45 degree back extension apparatus.

800m run - as rx'd
30 Hip/Back Extensions - on the 45 degree apparatus
30 GHD Sit-ups - on the 45 degree apparatus
30 Hip Extensions - on the 45 degree apparatus
30 Knees to Elbows - as rx'd
30 Back Extensions - on the 45 degree apparatus
30 AbMat Sit-ups - as rx'd

20 min -- had to share the 45 degree apparatus with other people

Comment #320 - Posted by: D Craig at December 9, 2009 6:49 AM

M/ 35/ 132 lbs /5'-6"
As Rx: 13:30
I was really taking my time with the various back extentions to really get the differences between the movements, rather than just jerking up quickly. Good workout.. I have a pull in the middle of my back from front squatting a few days ago, so I was kind of taking it easy a little bit, but a lot of fun. Great WOD. I felt like I needed some upper body work, but since I'm nursing a nagging pull in my back a little double under practive and that was that... I also really did a lot of D.U. to warm up since I was a little stiff.

Comment #321 - Posted by: Anton at December 9, 2009 6:56 AM

Run on a treadmill, as Rx'd

10:13

Comment #322 - Posted by: tonyz at December 9, 2009 7:06 AM

18:11 - as rx'd.

Comment #323 - Posted by: Andrew Cobin/M/34/72"/195 at December 9, 2009 7:51 AM

Can't get Knee's to elbows otherwise:

M/42/225#/6'

19:48

Comment #324 - Posted by: Power_Puff_Boy at December 9, 2009 8:04 AM

Theresa: 15:57 rowed 1000 otherwise as rx'd (1000m - 4:14.1)

Mark: Dallas-to post later

Comment #325 - Posted by: Mark & Theresa at December 9, 2009 8:09 AM

Humberto
Not quite as rx since my form still needs work.
14:40

Karla
21:34

Comment #326 - Posted by: Humberto at December 9, 2009 8:13 AM

31/m/5'11"/200

12:29

Comment #327 - Posted by: cheflin at December 9, 2009 8:27 AM

1000m Row (3:40)
30 HE
30 GHD
30 BE
30 Ankles-to-bar
30 HBE
30 Abmats

11:22

weaksauce on the ATB's... had to do 'em in 7-8 rep sets (no touching the ground in between reps, you!)

Comment #328 - Posted by: Nick T (29m, 73, 195#) at December 9, 2009 8:51 AM

#86 - the benefit of using the smith machine for constructing a GHD setup is also so no one can use it to do bicep curls XD

Comment #329 - Posted by: Nick T (29m, 73, 195#) at December 9, 2009 8:57 AM

it's under 20 degrees here in portland, so no way i was running outside. did the run on a treadmill.

800m in 2:30 (PR!)
then did 30 GHDs and 30 back extension. stopped after that because my back was hurting a little.

Comment #330 - Posted by: Eamon at December 9, 2009 9:23 AM

For time:
Run 800 meters (quick walk or very slow run)
30 Hip/Back Extensions(was shown what this was meant to look like. My back and hips were not very obliging).
30 GHD Sit-ups (abmat butterfly sit-ups, trying to avoid the bloke on crutches standing on me)
30 Hip Extensions(legs to short for ghd more like back ext)
30 Knees to Elbows(havin a laugh, not a hope)
30 Back Extensions(on gym ball, moved from ghd for bloke going for time)
30 AbMat Sit-ups (Abmat butterfly sit ups still trying to avoid bloke on crutches)

Time 1040.

This was my second wod of the day, had to sub as above. We were late starting this wod, just managed to get it finished as gym was closing. Not much talking, to busy trying to get through wods (well not by me!!)

Good fun as always

Comment #331 - Posted by: Elaine in Scotland at December 9, 2009 9:56 AM

scaled all core work to 15 reps, except situps @ 30.

13:40.

Comment #332 - Posted by: bradp m/33/6'2"/270 at December 9, 2009 10:44 AM

No GHD, did those flat on back, no run as I did todays 5k afterward, situps were strict, unrestrained...15:15...first time doing many moves, had to get a feel for some

Comment #333 - Posted by: RussA at December 9, 2009 11:14 AM

12:56 as Rx'd.

Comment #334 - Posted by: John m/40/163/68" at December 9, 2009 11:48 AM

8:30

Comment #335 - Posted by: Jacinto Rodríguez Piedra at December 9, 2009 12:00 PM

14:47

Comment #336 - Posted by: 801024 at December 9, 2009 12:28 PM

Did back extensions for all 3 back exercises on that gym back extension contraption. Did inclined sit ups except for one round of knees to elbows.
13:25

Comment #337 - Posted by: Mikes at December 9, 2009 12:52 PM

First Crossfit workout. I was in what you call a box gym and had to go down stairs to do the knee ups. I sprinted on the treadmill for three minutes for the 800 meters not sure if that was about the same or not, but ended up with a time of 15:15. will see what u guys think of this later...

Comment #338 - Posted by: newbie at December 9, 2009 1:17 PM

RX'd

10:04

M/182/5'10"/39

Comment #339 - Posted by: jayhawkcf at December 9, 2009 1:20 PM

25/m/175

as rx'd

11:19

Comment #340 - Posted by: NickR at December 9, 2009 1:22 PM

CFWUx3 (minus GHD situps and back extensions)

As Rx'd: 15:13

Comment #341 - Posted by: OCMike (M/5'9"/167#/44yo) at December 9, 2009 1:24 PM

m/178cm/88kg/33y

as rx'd: 16:59

Comment #342 - Posted by: gepeto at December 9, 2009 1:40 PM

as Rx

Steve 11:56
Ron 13:46
John 10:46

Comment #343 - Posted by: Ron M/35/5'11"/165 at December 9, 2009 1:47 PM

12:41 Modified
800m treadmill 9.5-11 MPH
Hip/Back Ext (Back Ext)
GHD SU (Roman Chair)
Hip Ext (Roman Chair)
KTE - Rx'd
Back Ext - Rx'd
AbMat SU - Unanchored SU

Comment #344 - Posted by: Gonzo M/29/72"/183# at December 9, 2009 2:00 PM

19:24

Comment #345 - Posted by: Abu Aqilah at December 9, 2009 2:05 PM

As posted
20:40

Comment #346 - Posted by: FB at December 9, 2009 2:39 PM

Lost time

I loved that, hit it really hard.

Comment #347 - Posted by: tucks at December 9, 2009 2:45 PM

m/20/188/6'

some substitutions as gym does not have GHD apparatus

Run 800,
30 Hyperextensions
30 Medicine ball, foot anchor situps
30 Backextensions
30 knees to elbows
30 back extensions
30 abmat situps

13:00

good core burn!

Comment #348 - Posted by: Neill at December 9, 2009 3:57 PM

58/M/203 - subbed; 1000m row, SLDL @ 55lbs (2), GMs @ 45lbs (1), Abmats for GHD - 13:27

Comment #349 - Posted by: Dave and Belinda at December 9, 2009 4:08 PM

13:02 as Rx'd
Nice burn!!!!!!!!!

Comment #350 - Posted by: Julie D F32/116 at December 9, 2009 4:20 PM

M/33/145lbs/5'5"

9:57
Subbed back extensions for all back exercises.
Don't have proper equipment.
GHD situps on ball with feet anchored.

Comment #351 - Posted by: Brandon Burritt at December 9, 2009 4:28 PM

D
@ 29's
14:52
splits

subbed 800m row
800 3:12
30HB 4:45
30GHD 6:48
30 HE 8:34
30 KTE 12:33
30 BE 14:14
30 ASI 14:52

Comment #352 - Posted by: waderpro at December 9, 2009 4:30 PM


m\180\5-11

17:29

Comment #353 - Posted by: Ido Arseneau at December 9, 2009 5:05 PM

17:26

Comment #354 - Posted by: B. Rhaly at December 9, 2009 5:21 PM

sub'd ab mat for ghd's

15:03

Comment #355 - Posted by: Neil08070 155/M/22 at December 9, 2009 5:23 PM

13:46 sub regular unanchored situps for abmat

Comment #356 - Posted by: Rory Mac at December 9, 2009 6:18 PM

Umm no workout done cuz I stared at the pic for too long.... starting from yesterday...till now... Eek!!!! ;@)

Comment #357 - Posted by: khawar at December 9, 2009 6:32 PM

30/m/71"/185#/Camp Taji, Iraq

CFWU x3 with no situps or back exts

12:37.41
...then I laid there gasping.

(Subbed situps with a rolled-up towel for AbMats.)

Comment #358 - Posted by: Archer6479 at December 9, 2009 6:48 PM

11.05

Comment #359 - Posted by: Rosie in Atl at December 9, 2009 6:52 PM

10:30

Comment #360 - Posted by: amped 35/M/190/6' at December 9, 2009 7:56 PM

20:44
Knees-to-elbows killed it.

Comment #361 - Posted by: Steph M/35/5'6"/147 at December 9, 2009 8:30 PM

16:29 as rx'd

Comment #362 - Posted by: 42elysium at December 9, 2009 8:48 PM

m/31/6/205

23:00 (close to rx'd)

Never have very good form on the extension machine. No abmat. Used folded towel under my back.

Comment #363 - Posted by: Andy A at December 9, 2009 9:16 PM

subbed ghd with full declines.
anchored su for abmat

17:30

skipped warm-up ... bad idea. felt terrible on run, had trouble with k2e, where yesterday cuold do pefect sets of 5.

Comment #364 - Posted by: Callum at December 9, 2009 9:44 PM

As rx'ed (almost), didn't have an AbMat so did regular situps.

14:52 total - (800m was 3:30)

Ran 3 miles - 30 min

Comment #365 - Posted by: Joe Casale/m/5'5"/170 lbs at December 9, 2009 11:34 PM

M/21/5"9/180

11:25 (rx'd)

A day late thanks to Finals. I can't wait to be on Winter Break with a normal workout schedule.

Comment #366 - Posted by: Benji at December 10, 2009 12:24 AM

M/25/5'9"/180-185

800m run
30 hip/back ext
30 SU on decline bench
30 hip ext
30 KTE
30 back ext
30 un anchored floor SU

Time: ?????? forgot to start watch until I started KTE. 800m run time was 3:36, when I finished the WOD, time was 5:55. So I guess around 13-15mins.


DO WORK!!!

Comment #367 - Posted by: BlackCatX-Fit at December 10, 2009 1:44 AM

22:04 As RX'd. And because there weren't any weights involved, This is my first "RX'd" WOD.

As you can see though, my prescription was of the time release variety...hehe.

Getting there!!!!

34/m/6'/207 and dropping

Comment #368 - Posted by: JustinT at December 10, 2009 4:44 AM

Absolutely BEAUTIFUL.........you gotta love crossfit.

Comment #369 - Posted by: Jeff at December 10, 2009 4:55 AM

M/35/190/6'2"

15:50 as Rx'd

Comment #370 - Posted by: Chad Bakken at December 10, 2009 5:32 AM

17:38...regular situps at the end not ab-mat. otherwise as rx'd.

Comment #371 - Posted by: Rob Forgione [6'/190/M/20] at December 10, 2009 8:38 AM

22:42

Comment #372 - Posted by: Ticotexas M/40/69/150 at December 10, 2009 8:53 AM

m/21/5'9"/173

16.20

Comment #373 - Posted by: JohnFahn at December 10, 2009 9:14 AM

Rx'd

10:58

Comment #374 - Posted by: Garnell at December 10, 2009 9:15 AM

rx'd in 15:32
abmat su's unanchored

Comment #375 - Posted by: Steeliekid 41 175 67" at December 10, 2009 9:19 AM

M/32/160 6'1

13:24
subbed ghd stuff for good mornings and abmat situps
ghd situps were anchored.

Comment #376 - Posted by: Nathan Barnet Herrera at December 10, 2009 10:40 AM

10:01

800m
30 good mornings with 45lb bar
30 ghd situps using bench
30 good mornings with 45lb bar
30 kte
30 good mornigings with 45lb bar
30 ghd situps using bench

Comment #377 - Posted by: Kevin McClellan 48/195 at December 10, 2009 11:49 AM

17:25 as rx'd Luckily the gym has abmats.

I still find it funny how the Bench is so unnatural and non fuctional cause it requires special equip, when as Rx's only the run could be done without expensive equipment that holds you in places that you could not do without it. Thos GHD'd are the cost for 4 decent bench's. I priced out the abmat localy this morning and that is another $35 for special eqipment.

I still enjoyed the WOD though and I'd like to see videos of those people that did this in 5 minutes. I took 2, 30 second rests but otherwise was non stop and I got 17, I can see faster movement and no rests getting you near to 12 or 10, but hell if you ran the 800 meter all at 9 MPH you are 3 minutes into the WOD right there and you did all the rest, multiple hundred reps in under 2 minutes?

Comment #378 - Posted by: Sard at December 10, 2009 11:54 AM

19:30

Comment #379 - Posted by: hunterk2 at December 10, 2009 12:47 PM

as rx'd: 13:52

Comment #380 - Posted by: Casey at December 10, 2009 1:25 PM

M/44/6'0"/175
as rx'd
11:47
wasted a lot of time with imitation GHD. Using my weight bench and squat tower. Need to make several adjustments....... Fun WOD!

Comment #381 - Posted by: Allan at December 10, 2009 1:57 PM

m/38/76/210

Row 1000m
situp round was regular not abmat

14:55

KTEs killed time

Comment #382 - Posted by: Chas at December 10, 2009 2:34 PM

m/41/169/5'9"

as rx'd:

15:13

Comment #383 - Posted by: Richie D. at December 10, 2009 2:53 PM

~15 mins.

Full decline instead of GHD su.
Regular su instead of Abmat su.

No warm-up made it tough.

Comment #384 - Posted by: Govervich at December 10, 2009 3:10 PM

M/33/5'4"/142lbs
Subbed physioball with feet anchored for GHD.
8:39

Comment #385 - Posted by: Matt Burritt at December 10, 2009 5:18 PM

Completed with row 1000M
30 KTE
30 AbMat
30 Unanchored

Watch never started so have no idea how long it took. Form very good throughout.

Comment #386 - Posted by: bingo at December 10, 2009 5:28 PM

as rx'd

forgot watch, approx 10 min

Comment #387 - Posted by: Jon-Davi at December 10, 2009 5:38 PM

done...didn't time

Comment #388 - Posted by: headhunter at December 10, 2009 6:26 PM

for run subbed 3 minutes of max rep pistols alternating legs every 5 (got 70 total).
10 ghd su
35 lb good mornings for back ext

time - 19:20

Comment #389 - Posted by: bookworm at December 10, 2009 6:34 PM


Snatchx3: 65-95-115-135-155
SpJerkx1: 175-195-205-215-225-235-245-255PR

10min rest then

800m/30x30 Bex/GHD WOD:

9:08 as rx'd

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

Comment #390 - Posted by: brian p at December 10, 2009 8:41 PM

Done Tuesday 4PM
Easy on the abs still.

800m treadmill run 3:00
30 Hip/Back Extensions
30 feet-anchored Sit-ups
30 Hip Extensions
10 Knees to Elbows
30 Back Extensions
5 GHD situps arms across chest.
About 10 minutes

Comment #391 - Posted by: jon h M/47/145 at December 10, 2009 9:38 PM

Did all as rx'd.

Ran 800m in roughly 4 minutes.
finished the next in roughly 10-12 minutes.

Didn't set the stop watch properly.

Approx. 14-15 minutes

Comment #392 - Posted by: Adam M.216/5.9/24 at December 11, 2009 4:10 AM

m/45/165

did all extensions as back extensions

16:45

Comment #393 - Posted by: panger at December 11, 2009 8:00 AM

M/25/5'9"/195

Run 800 meters
30 back extensions
30 knees to elbows
30 back extensions
30 situps

20:31

Comment #394 - Posted by: AST at December 11, 2009 8:03 AM

As rx'd
13:08

Comment #395 - Posted by: Crystal 26/125/5'4" at December 11, 2009 10:08 AM

As rx'd
13:08

Comment #396 - Posted by: Crystal 26/125/5'4" at December 11, 2009 10:09 AM

14 min

tired of taking off a month and trying to restart rediculous

Comment #397 - Posted by: Justin M 5'6/155/28 at December 11, 2009 11:22 AM

16:20

As rx'd except knees-to-elbows, for which I simply raised my knees as high as I could.

Lower back was REALLY sore afterwards. Hopefully I was correctly executing all the moves.

M/24/5'11''/200

Comment #398 - Posted by: Kent at December 11, 2009 11:55 AM

11:31

Comment #399 - Posted by: Dryw m/31/5'9/170 at December 11, 2009 1:15 PM

14:46

my hip extensions are horrible!

Comment #400 - Posted by: al deezy (32-m-155) at December 11, 2009 2:27 PM

As Rx'ed.

14:29

Comment #401 - Posted by: Miyagi 29/m/168# at December 11, 2009 4:11 PM

subbed rowing for the run - 13.26
The knees 2 elbows were really ugly.

Comment #402 - Posted by: MaryStella at December 11, 2009 4:34 PM

@thesweatbox

14:08

Comment #403 - Posted by: stinker |27.m.160#| at December 11, 2009 4:59 PM

12/11

Sub'd 1000m C2 Row for 800m:

18:05

Comment #404 - Posted by: TommyKrackCorn at December 11, 2009 5:39 PM

Got my EFX rings today!!!!

Want first muscle up by January 1!!

Comment #405 - Posted by: gregorioz at December 11, 2009 7:13 PM

21:42 time delay due to adjusting rings

Comment #406 - Posted by: Anh at December 11, 2009 11:42 PM

Rx'd 22:30

800M on treadmill set at 10.5
Hip/Back Extensions-broken 15-5-10
GHD Sit-ups-unbroken
Hip Extensions-broken 15-5-10
Knees to Elbows-broken 10-5-5-5-5
Back Extensions-broken 10-10-10
AbMat Sit-ups (anchored)-broken 20-10

back burning up

Comment #407 - Posted by: clark at December 12, 2009 8:17 AM

15:42. All regular back extensions. Incline anchored situps/k2e/unanchored situps

Comment #408 - Posted by: Ecp2 at December 12, 2009 11:26 AM

Subbed inclined sit-ups for GHDs and abmat situps, bench was inclined at about 60 degrees from horizontal.

20:46

[20:46]

Comment #409 - Posted by: JonK at December 13, 2009 8:29 AM

split jerk +pullups 1st
23 min sub swiss ball Sit-ups, swiss ball hip Ext

Comment #410 - Posted by: johnmc at December 13, 2009 12:51 PM

as rx'd

15:26

Comment #411 - Posted by: ferb44 at December 13, 2009 3:07 PM

M/53/143/5'8"

as rxd 12:13

Comment #412 - Posted by: Ssscaler at December 13, 2009 4:05 PM

34/M/197

10:57 as rx'd

Comment #413 - Posted by: Ralphy at December 14, 2009 10:16 AM

Is that 225? that first plate looks like a 25#.

Comment #414 - Posted by: j at December 15, 2009 5:26 AM

run 1/2 mile (indoor track - 2:50)
30 hip/back extensions
30 decline situps
30 hip extensions
30 knees to elbows
30 back extensions
30 unanchored situps

17:01

Comment #415 - Posted by: cbecker at December 15, 2009 5:46 AM

800 m at 12
20 back ext on support
20 glute=hams to 90
20 back ext
20 knee to 90
20 back ext
20 no anchor sit
14.30
practice knee to elbow, will be good to go next time

Comment #416 - Posted by: footdoc at December 15, 2009 6:03 AM

rowed 1000m for the run
11:29

Comment #417 - Posted by: colin k at December 15, 2009 8:40 AM

CFWU followed by WOD

Subbed 1600m stationary bike ride at setting 11 for the run. All else was as rx'd

13:06

Comment #418 - Posted by: Karsk (56 M 5'9" 185lbs) at December 15, 2009 10:38 AM

49/m/190

Rowed 1000 in place of run
rest as rx'd. 15:40

Comment #419 - Posted by: denob at December 15, 2009 11:40 AM

CF warm up.

Adjusted GHD sit ups due to not having a GHD setup.

Time 11:58 (Felt slow)

Comment #420 - Posted by: Madman75326 at December 15, 2009 12:30 PM

12:13

Comment #421 - Posted by: Erby at December 15, 2009 1:55 PM

btw: 155

10:11 w/ all back extensions and unanchored situps (no abmat).

Comment #422 - Posted by: seth c at December 15, 2009 2:50 PM

15:29

The Porch:
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups descending only to parallel
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Comment #423 - Posted by: JT at December 15, 2009 4:25 PM

CFWU
16:28
M/48/193#/72"

Comment #424 - Posted by: RB at December 15, 2009 4:56 PM

CFWUx1 (really got to the gym late)
14:29

Comment #425 - Posted by: Doug at December 15, 2009 6:43 PM

20 minutes.

800m @ 10.5 mph ~ 2:45

Comment #426 - Posted by: jonfaiella at December 16, 2009 4:45 AM

She is one HOT crossfitter :) Nice job!

Comment #427 - Posted by: justin at December 16, 2009 8:24 AM

m/36/5'9/176
CFWU-3. Reg except no back ext 3rd. Superman. Burgener. Extended DU work after WOD.
Rx'd
14:33
Hamstrings really burning on all back ext work.

Comment #428 - Posted by: jrm at December 16, 2009 6:50 PM

10:38

Comment #429 - Posted by: Mad Max at December 16, 2009 9:56 PM

Amended due to lack of equipment..

800m run
30 back extensions
30 open legged situps. Feet unanchored
30 Backextensions
30 Knees to elbows
30 back extensions
30 regular sirtups , feet unanchored uphill.

Time 9:18mins

Comment #430 - Posted by: BarryT at December 17, 2009 6:02 AM

M/20/5'10/128

Subbed 1000 meter row for run
GHDs were scaled to parallel

14:46

Comment #431 - Posted by: Josh R at December 17, 2009 1:36 PM

CFWU

10:37 as Rx'd.

Comment #432 - Posted by: Erik 28/M/76.5"/200 at December 17, 2009 4:45 PM

29/m/185

done on treadmill, roman chair and ab ball

8:51

This may have been the easiest CF workout I've done to date.

Comment #433 - Posted by: MoGreene at December 17, 2009 5:20 PM

23.m.1367.65"

as rx'd
15:50(PR)

Comment #434 - Posted by: Francis Vu Nguyen at December 17, 2009 8:19 PM

For time:
Run 800 meters SUB Life Fitness Bike
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

13:00

Comment #435 - Posted by: Louis Herrera 50 70" 181 at December 18, 2009 5:40 AM

34/M/170

For time:
Run 800 meters (Treadmill/0%)
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups--Subbed w/Bosu Ball

16:07

5:00 barefoot rope jumping post WOD.

Comment #436 - Posted by: Chad at December 21, 2009 3:52 PM

It took me a while to get to a GHD. Sub'd 1000m row and 30 extra GHD sit ups for AbMat sit ups. WOD: 12.37

Comment #437 - Posted by: M. Honcho M/31/5'10/170 at December 21, 2009 6:23 PM

15:60
switched it up a bit - 30 glute ham raises instead of 1st set hip/back- hip/back last two

Comment #438 - Posted by: cja at December 22, 2009 5:31 PM

performed on 091219
as rxd
10:56

Comment #439 - Posted by: Isaac Twist m/30/165/5'11" at December 23, 2009 2:38 PM

Back exercises were all hip extensions...

Time: 16:56

Comment #440 - Posted by: Woo - m/28/5'7/185 at December 23, 2009 3:00 PM

No abmat.

.50 mile run (treadmill, 10)
30 hip-back extensions (10,10,10)
30 ghd situps (22,8)
30 hip extensions (15, 5, 5, 5)
30 kipping knees to elbows (10, 5, 5, 5, 5)
30 back extensions (15, 10, 5)
30 decline situps, top (lots of breaks)
30 hip extensions (20, 10)
30 unanchored situps (unbroken)

15:11

Comment #441 - Posted by: R.Lee_Seattle at December 23, 2009 11:07 PM

m/42/6'/155 12-28-09
44# KB swgs Russian sytle - 3:40, 3 breaks
30 back ext
30 GHD situps
30 26# KB sqt
30 knees to elbows
30 back ext
30 army situps
22:35 not into it

Comment #442 - Posted by: PB at December 28, 2009 8:41 AM

20:30

Comment #443 - Posted by: chaps at December 30, 2009 8:36 AM

34 yom ???

As rx'd 18:23

Comment #444 - Posted by: kgw at December 30, 2009 10:54 AM

31:14

modified knees to elbows

Comment #445 - Posted by: Darren 38m/5'10"/215lbs at December 30, 2009 10:55 AM

44 yom 202 lbs.

1 mile run wu

800 meter run 4:20 (PR)
knees to chest (V ups)
regular situps

15:33

Comment #446 - Posted by: Speedster at December 30, 2009 5:40 PM

CFWUx3
BWU

30:23

run on treadmill (random mode/LVL 3/7.2 speed) in 5-fingers
improvised GHD-bench worked (and kicked my butt)

Ernest 39/M/61"/167

Comment #447 - Posted by: twiki2 at January 2, 2010 10:23 AM

Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
50 Sit-ups

12:03

Comment #448 - Posted by: mcdontron at January 8, 2010 8:32 PM

As Rxd 13:20

Comment #449 - Posted by: wlaws284 at January 10, 2010 8:18 PM

15:30 (great workout)

Comment #450 - Posted by: TROY at January 12, 2010 1:54 PM
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