looks awesome!

haha..nice

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

RD

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!

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

Explanation of hip/hipback/back extensions

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

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.

@Kevin - thanks dude.

Goodbye core. Nice knowing ya!

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

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!

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

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

65 LB OHS, My goodness!

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

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

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

that girl is beautiful

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

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

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

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

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

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

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!!!!

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

That girl is gorgeous!

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

I think I'm in love

#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?

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.

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

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

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?

GO ATOMIC XFIT!

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!

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

#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

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

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

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#

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.

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.

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!

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

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

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

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!

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!

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!

#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.

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

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

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

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

#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

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

9:56 as rx'd

#30 Joe-

I am right there with you on all counts

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!!!

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

#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.

Nice Snatch!

12 mins

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.

m/44/185

15:45

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. ;-)

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.

M/29/150lb/5'6"

15:34

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

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.

20:24

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

m/41/6/'0"/191

12:58

M/42/5'11"/175

As rx'd

16:00

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

13:31

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

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

I'm at work. YouTube is blocked.

28/6'8"/225

10:30

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

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.

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.

11:50

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.

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!

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.

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.

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.

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.

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!!!

As RX'd 17:40

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

# 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

bw 170

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

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

43/183/M

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

Wow, and not just about the picture

#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.

13:59 as RX'ed

M/25/182

13:05 as RX'd.

M/33/155

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!!! :)

11.19 as rx'd

please tell that girl that I love her.

Thank you, Derrek

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?

#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.

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

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

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

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

As rx'd
11'09"54

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

As Rxed....8:15.

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"

12:43 Rx

33/m/165

as rx'd 18:32

CFWU- minus back extentions

As rx'd 16:47

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

26:13 (subbed butterfly situps for abmat)

subbed 1k row 4 run 12:36

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

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!

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)

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.

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!

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#

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

As rx'd
15:22

m/23/5'10"/165

As rx'd
15:22

as rx'd

16:23

13:57

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

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!

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

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

as rx'd 18:10

14:00 as rx'd.

as rx'd 14:53

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.

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.

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

RX'd 14:35

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

run done in 2min 43

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

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.

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

12:49

20 min 12 sec

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!

19:45
800m 4:09

m/46/150

10:22

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

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?

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.

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

10:39
800m in the gym

15:55, 800# row

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

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

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

Rx'd

12:34

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

Incredibly beautiful girl.

Rx'd 9:47

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

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.

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...

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

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?!

13.59

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

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

done

M/19/160/70

9:01 as rx'd

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

m/29/155/5'8"

13:07 Rx'd

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

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

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

12:04 rx'd

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!

8:10

quite cold running in snow.

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

11:45
rx'd

As RX'D

23.50

Not a great day.. But did it..

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.

11:20 fun WOD thank you.

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.

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.

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.

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.

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

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

m/42/155

14:59

Subs:
AbMat sit ups for GHD situps
Back extensions throughout

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

m/42/168/6'

sub incline su for abmat - 15:27

34 yom 225 bwt

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

time of 19:00

CFWU x 3, added some HSPUs

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

29/6'1"/208/m

26'05", 1 month rookie.

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

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.

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

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

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

BG: 14:54 got 30 consecutive DU!

now that's a nice pic!
anchored sit ups

time: 14'01

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.

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

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

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

m/170

as rx- 11:17

16:06 As Rxed

as rx 13:37

WOD - 12:25

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

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

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.

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.

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

CFWUx3x15 ex situps/back extensions

anchored situps and 20# goodmornings

10:03 (3:52 on K2E)

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

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

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

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?

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

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!!

OMG, that girl

3 CFWU - GHD and B/E

WOD as rx'd
13.25

that pic.... wow...

My PR is 00:14:17.0

My PR is 00:14:17.0

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

7:58

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

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

5k 19:46

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

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!

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).

21:41, not as Rx'ed:

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

All exercises done very slow and controlled, full ROM.

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

16:25

1rd CFWU and 1 mile

M/24/5'9"/175

As Rx'd

14:22

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

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

As Rx'd

16:30

M/24/5'9/145

KENNO

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

FISH

subbed parallel GHD's

As Rx'd:

16:13

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

21:03

first time on a GHD machine. OUCH

rx'd
12.43

16:52

As Rx - 13:58

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

How far is 800m in terms of miles?

Thanks
Larry O

m.23.175

rx'd

13:19

Can I get a t-shirt of that pic?

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

13:14

as Rxed

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.

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.

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

25 Minutes as rx'd

Looks awesome! Keep up the good work.

http://www.lasvegas-poledance.com

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.

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.

13:34

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

No GHD chair so

5x5 back squats 265 across

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

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.

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.

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

11:55 core is broken!

29:28

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

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

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

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

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

Rigged "GHD" with bench and Smith machine.

15:09

Back hurts - 19:42. Spit

24/m/170lbs/70"

sub decline situps for GHD

11:09

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

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"

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

17:33

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

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

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

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.

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!

19:27 as rx'd

19:27 as rx'd

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

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

14:00

8:47

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

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

M/25/152#/5'7"

Subbed 800m row, otherwise as Rx'd

Time: 13:56 (PR)

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

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

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

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

as rx'd
9:34

as RX'd
approx. 20:00

19:26

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

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

rx'd

9:45

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

16:25

24:14

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

m/30/166cm/62kg

Chris - 11.10 rxd

f/30/166cm/58kg

Marie - 16.03 (all rxd except knees to elbows)

.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

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)

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

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

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.

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

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

as rxd 13:10

Subbed GHD for ABmat

15:15

No split pad on the GHD. KAF

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?

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

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

M/35/6'/209#

As Rx'ed

19:45

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

M/40/175/6'

As Rx'd 12:06

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

27/m/5'10"/175

17 min

Back was pretty tight afterwards

rxd
13:40

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

12:20 rx'd
Semper Fi!

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

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.

Run on a treadmill, as Rx'd

10:13

18:11 - as rx'd.

Can't get Knee's to elbows otherwise:

M/42/225#/6'

19:48

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

Mark: Dallas-to post later

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

Karla
21:34

31/m/5'11"/200

12:29

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!)

#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

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.

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

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

13:40.

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

12:56 as Rx'd.

8:30

14:47

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

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...

RX'd

10:04

M/182/5'10"/39

25/m/175

as rx'd

11:19

CFWUx3 (minus GHD situps and back extensions)

As Rx'd: 15:13

m/178cm/88kg/33y

as rx'd: 16:59

as Rx

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

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

19:24

As posted
20:40

Lost time

I loved that, hit it really hard.

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!

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

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

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.

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

m\180\5-11

17:29

17:26

sub'd ab mat for ghd's

15:03

13:46 sub regular unanchored situps for abmat

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

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.)

11.05

10:30

20:44
Knees-to-elbows killed it.

16:29 as rx'd

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.

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.

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

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.

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!!!

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

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

M/35/190/6'2"

15:50 as Rx'd

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

22:42

m/21/5'9"/173

16.20

Rx'd

10:58

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

M/32/160 6'1

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

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

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?

19:30

as rx'd: 13:52

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!

m/38/76/210

Row 1000m
situp round was regular not abmat

14:55

KTEs killed time

m/41/169/5'9"

as rx'd:

15:13

~15 mins.

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

No warm-up made it tough.

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

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.

as rx'd

forgot watch, approx 10 min

done...didn't time

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

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

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

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

m/45/165

did all extensions as back extensions

16:45

M/25/5'9"/195

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

20:31

As rx'd
13:08

As rx'd
13:08

14 min

tired of taking off a month and trying to restart rediculous

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

11:31

14:46

my hip extensions are horrible!

As Rx'ed.

14:29

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

@thesweatbox

14:08

12/11

Sub'd 1000m C2 Row for 800m:

18:05

Got my EFX rings today!!!!

Want first muscle up by January 1!!

21:42 time delay due to adjusting rings

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

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

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

20:46

[20:46]

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

as rx'd

15:26

M/53/143/5'8"

as rxd 12:13

34/M/197

10:57 as rx'd

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

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

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

rowed 1000m for the run
11:29

CFWU followed by WOD

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

13:06

49/m/190

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

CF warm up.

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

Time 11:58 (Felt slow)

12:13

btw: 155

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

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

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

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

20 minutes.

800m @ 10.5 mph ~ 2:45

She is one HOT crossfitter :) Nice job!

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.

10:38

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

M/20/5'10/128

Subbed 1000 meter row for run
GHDs were scaled to parallel

14:46

CFWU

10:37 as Rx'd.

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.

23.m.1367.65"

as rx'd
15:50(PR)

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

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.

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

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

performed on 091219
as rxd
10:56

Back exercises were all hip extensions...

Time: 16:56

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

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

20:30

34 yom ???

As rx'd 18:23

31:14

modified knees to elbows

44 yom 202 lbs.

1 mile run wu

800 meter run 4:20 (PR)
knees to chest (V ups)
regular situps

15:33

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

Row 1000 meters
30 Back Extensions
30 GHD Sit-ups
30 Flutterkicks
30 Knees to Elbows
30 Back Extensions
50 Sit-ups

12:03

As Rxd 13:20

15:30 (great workout)