awesome

sweet!

Right on!!!

Gonna be awesome in 2° temps!

Oh Thank God!!

What is a hip extension? Didn't see on the demos.

The demo is under "CrossFit Exercises." It's the first category on the Exercises & Demos page.

what, no pullups?

If I'm lucky I'll be doing this one in the snow.

Goody for me!

Sorry for all of the excitement right now but I finally mastered the muscle up. I made some homemade rings about a week ago but have not really had the time to practice my muscle up. This morning I practiced my muscle ups for about 45 minutes to an hour with no success. I thought that it was impossible until tonight when I tried for round two. It just clicked. I did yesterdays WOD RX'D in 22 minutes. I have been crossfitting for about a year now and have been able to do all of the workouts as RX'd except for the WOD with muscle ups which I then sub 4 pull ups and 4 dips. I am completely stoked. Keep the intensity up everyone and just remember NEVER GIVE UP! 3..2..1.. GO

It's like a mini Michael, this will be "fun"

Any ideas for substitutes on the GHDs and the Extensions? I am thinking situps (which obviously are not as tasking) and something else. Thanks in advance.

What is the GHD sit up and also the hip thrust i only have a government computer and cant open the demo thx

#10, how did you make homemade rings?

I usually wrap my legs around a flat bench up on blocks for the GHD and hip extensions.

Good job Kansas Corey i'll be putting up a post like that some day. Still cant get one here but I will some day...

Kansas Corey -
Thanks for posting, thats the situation I'm in right now. Hope to succeed real soon here.

Evenin'! Time for your daily newcomer stuff. The good news is that Lauren is posting stuff before my bedtime. The bad news is that we already have to talk about the GHD...

5 Rounds for Time. Do the triplet 5 times. For time means we do it FAST.

Run 400M. Good on ya if you have a 400M track available...that is, if your track isn't under some gawdawful amount of snow. A standard outdoor track is 440 yards long. Close enough. Indoors on a treadmill 400M is .248somethingsomethingsomething. Call it .25 miles. In order to approximate real running many folks use 1 or 2 degrees of elevation. Me? I elevate the BACK of the treadmill so I'm always running downhill.

25 GHD sit-ups (SU). GHD = Glute-Ham Developer. There are videos on this and its proper use in "Exercises and Demos". The sub is regular sit-ups. Any kind of sit-up. Anchored, unanchored, on an abmat...it doesn't matter. Really. You choose. But if you are a newcomer to Crossfit, or if you are an experienced Crossfitter who does not do GHD SU every single day DO NOT DO 125 GHD SIT-UPS. That's just silly, just begging for an injury, or worse for Rhabdo. Do a few GHD's, no more than 10/round if you wish. Lisa Lugo let me do exactly 15 the first time I did them, and I walked like a crab for 3 days.

25 Hip Extensions. These are what people are usually doing when they think they are doing back extensions. Again, videos in the "Exercises" section. Do them on a GHD if you have one, Roman Chair, or over a Swiss Ball. Maintain your lordotic curve. If you haven't done these for time either slow down or cut down the reps.

To review, GHD sit-ups are an advanced exercise. You're new. Either sub some form of regular sit-ups or do only a few. In 2 or three days let's not have any stories about belly swelling or grapfruit-sized you know whats.

3-2-1...Go.

Newbie post in the filter...

#14 Here is a web address to a video on youtube on how to make homemade rings. If this web address does not work just go to youtube.com and search for "homemade rings" it is like a 9 minute video. I think that there is also a video/instructions on the main crossfit page under the FAQ on how to make homemade rings. Tell me if you can't find it.

http://www.youtube.com/watch?v=0V8C-fOP5c4

I love doing these, only my gym (not a Crossfit gym) doesn't have the equipment. I'm thinking about wrapping my legs around a heavy bag instead...?
P.S. I want to thank everyone here at crossfit, from Coach to the community. I've been doing this for about 18 months, but not consitantly. Im a Martial Arts Instructor Trainer in the Marine Corps and our emphasis is focused on Combat Conditioning. I do however, often take many crossfit workouts and either add to them or sub parts in order to work in some pieces of our program (specifically adding buddy carries/ exercises and sparring). Well thanks again Crossfit, looking forward to a good strong year.

Oh yeah, I forgot to post the other day,
Angie as rx'd 22:31.

#14 here is a web address on how to make homemade rings. It is on youtube and is approximately 9 minutes long. If the web address doesn't work just go to youtube.com and search for "homemade rings". I also think that the crossfit main page has instructions on how to make homemade rings under the FAQ tab. If you can't find it let me know.

Can we throw in some pullups and squats for fun??

#16 Thanks! I am really stoked right now.

#17 I was in the same boat as you just 9 hours ago and then it just clicked. Practice, Practice and Practice some more. I am positive you can get it.

subbing in burpees for 400m run, elbows to knees for GHD and dead lifts for Hip Extensions

Have a good one everyone

Is GHD sit-ups the same as Glute ham sit ups

Bingo we need your help!!!

This was my reference for GHD situps under the WOD section of the Demos page:
http://media.crossfit.com/cf-video/CrossFit_MillerDLRunSitupWOD.mov

And for Hip Extensions:
http://media.crossfit.com/cf-video/CrossFit_GHD.wmv

I just turned 40 and on my second day of cross-fit. Almost died yesterday! ;)

I know its not the same but would subbing in sprins on the treadmill be effective

From a powerlifting buddy:
http://www.tmuscle.com/free_online_article/sports_body_training_performance/test_your_metal_introducing_valeria

Valeria:
Valeria - Workout for Time (Elite Level):
Bench Press: 275 x 21 reps (or 1.25xBW)
Deadlift: 405 x 21 reps (or 2xBW)
Pull-ups: +50 lbs x 21 reps (or .25xBW)
EZ Bar Curls: 135 x 21 reps (or .6xBW)

Link also lists scaled versions.
Article does give "props" to CrossFit.

Bingo,

I am an experienced (but mediocre) crossfitter. Have been garage gyming for around 4 -5 years. Been to a Lvl 1 and read & watched everything, so the information you post is nothing new to me.

Having said that I love reading your newbie posts. They are informative and entertaining. You write the way I would like to speak.

I'm sure you have worked hard in your life to develop your writing skills, but they really are a gift and I'm pleased that you regularly share that gift through your musings and these newbie posts.

Keep up the good work.

Mike really man really. Im somewhat of a seasoned Crossfitter but would doing sets of push ups or burpees after a workout help me or hurt me?

is there any sub for the hip extensions?

thanks bingo. question: can i do hip extensions on the standard back extension standing machine? i don't have access to the lying-down version in the media clip.

Love these!

Looking forward to tomorrow. So far I'm being patient with myself since I've only been at this over a week. Trying not to be a new years statistic. So far I love the workouts, but I can tell I'm out of shape. Thanks to Bingo for all the newbie tips and information I enjoy your posts. Thanks to every one keeping it positive. I can see why it's so addicting!

Monday 100104 27:43

This workout looks awesome.... Good one guys

that was a lot more painful than expected... trying to run with stiff a$$ legs from the back extensions was brutal

as rx'd: 22:34

17:30 - no GHD, subbed butterfly situps and good mornings w 45# bar

A big tire works great for the GHD situps and extenions.

m/44/185

22:50

Beginner. Started strong, but could only do 3 rounds in 21 minutes. Cheated on the sit-ups. My back was hurting so bad by the 3rd round I could only walk the last 400 meters.

I've never been in so much pain or sucked at something so bad, yet still felt so optimistic about pushing on. Good stuff!

21:44
next time faster GHD situps

I did my very first WOD, tho I had to do wussy versions of the sitsup and hip extensions. It was awesome, just what my training plan needs!

20 min
biked for 400 meters
25 ball sit
25 ball back ext

had to use ball no ghd

5 rounds

with regular situps, 31 minutes

M/32/71"/210

As rx'd 18:05

41/m/176cm/72kg

5 rounds for time
50 Double unders
25 Abmat sit-ups, unanchored
25 Good mornings, 45# barbell

20:49

M/42/5'11"/175

As rx'd

24:22

26 min

25 Burpee Box Jumps, 30" Box

WOD as rx'd
25:40

3 x 15 OHS 95lb w/3 Minutes between sets.

28:57

M/63/199-Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
30:16

thoughts and prayers to those families who had a member killed or injured in NV federal court house shooting.

28/6'8"/227

16:45 abmat su

Bingo-

Why do you choose to run at a decline on a treadmill rather than at an incline?

I took am often stuck trudging through the workouts on a tread, and I've never even considered running at a decline (but now I may).

Thanks--

P.S. Congrats KANSAS COREY! Huge accomplishment :)

M/39/70"/194

As Rx'd running barefoot

22:35

M/39/70"/194

As RX'd running barefoot.

22:35

32/m/5'9"/175

No GHD mathcine so couldn't do GHD situps. Did situps on back extension machine

24:33

Crossfit Sri Ram Ashram
No GHD
Subbed with ab mat sit ups and supermans

Vijai Raj 13:18
Uttam 13:30
Arvind 15:20

I love it but when do we start moving weight again.

29:00
used the multi Hip machine for the hip extensions and GHD sit ups with the smith machine holding my legs on a bench. Good work out, but time was bad due to waiting for machines to clear.

loved the thrusters in India video. Is ir childish that I laughed when Chris said "down" and one kid dropped the stick? lol I'll be trying out a new gym today. one good thing is the track is right next to weight room. no GHD machine though.

Holy Sh$t

Day behind.

428 pull-ups in last 4 days.

Cant Wait.

subbed regular sit ups and regular back extensions... and had a 1:45 second transition between rounds.
30:45

M/31/175/5'10"
WOD sub 25 GHD w/ (15 GHD and 25 S/U), didn't want to rabdo on 2nd day Crossfit
25 min

29:30

like most, had a bit of a walk through the gym to get to the GHD area...but still no excuse for a slow time.

The GHD situps/hip extensions were brutal on my legs at first, then got easier as the running got harder....interesting.

Definitely weaker on GHD's than in past.

m/26/180/5'7"

bw 165

subbed situps and back extensions

14:38

27:43
First day of cross fit, used floor for situps and supermans.
M/28/185#/5'11"

24.37 RX cold outside runs sucked!

first time doing true floor to toe GHDs. brutal with a time that reflects it.

34:35

(Directed toward Doug...but not AT Doug..if that makes sense)

Idk when we'll start moving weight again. I think it was very strategic of Coach to put in so many pulls, pushes and squats for the first week though. I'm a noob and have been reading the main site every day for about a month. I wanted to jump in but the WODs included snatches, split snatches, DL, rowing....all stuff I've never done before. Because of that I was anxious about attempting something so new (1. I may hurt myself with improper form and 2. I didn't want to look stupid), now that I've gotten into the basic habit of comming on here and being motivated it'll be easier for me to do the WOD Rx'd when oly lifts come up.

hhmm...just a random tangent...anyhow, I say good planning for both the newbies as well as the seasoned; it's still been a grueling week but familiar enough that no one is afraid to do it.

Happy lifting :)

22/F/5'5/150

3 rds subbed GHD situps for normal crunches (had to share the GHD machine).

Round 1: 3:23 (crunches)
2: 3:28 (crunches)
3: 5:59 (GHD)
4: 4:03 (crunches)
5: 5:32 (GHD)

Total 22:25

Quick Paleo question here guys:

I've been looking at going on the paleo diet for a while now despite the fact it renders most of my favourite food inedible (pasta bake, pizza, spag bol..)!

However, I have a concern; although dairy isn't allowed on the paleo diet, how much of an effect will keeping it in my diet have overall? I mean, it does contain a lot of protein and good fat, and doesn't really contain a whole load of carbs, and contains a good number of minerals.

I just love milk and yoghurts!

Any reply much appreciated :)

Patrick McClurg,

Northern Ireland

subbed for ghd's and hip extenstions 12:00 I think my run had been a little short of 400m will check distance next time. But thanks jason for the idea next time ill use the big tire for the GHD's and hip extentions today just did good morning's w/44lb bar and layed with back flat on floor legs out and came up and switched hands for GHD's

#34 la chica - absolutely! If you don't have a GHD that's the next best thing. If you don't have anything else, feel free to grab a swiss ball, anchor your feet on something (a dumbbell rack?) and use that. The swiss ball is also good for the sit-ups because you can start it out below your thighs for a few (simulates GHD sit-ups) and then move it up to your butt or back to scale as you get more fatigued.

IPhone only gives abbreviations on Crossfit app. What is this workout,

It is only my second day of doing crossfit. Yesterday’s workout is wasn’t able to complete, but I am sore from it. Today’s wasn’t as challenging for me. Had to do regular sit-ups; and good mornings for hip extensions did it in 27:57.

Patrick,

I'm not sure about the Paleo diet since I'm not on it but as a rule of thumb (informed to me by my nutritionist) you should only have one MAYBE two servings of dairy a day. It's not as good for you as the public is led to believe. Your digestive track doesn't like it, it contains more fat (whole milk and such) and carbs than most know about. Most think dairy is awesome for you (I use to) so they down a gallon of milk every two days and eat yogurt like it's goin bad.

Idk...you said 'any reply' would be appreciated; I'm not sure about cutting ALL dairy out but it would actually help your diet if you only had a serving a day. Just my opinion and what I try to eat by (I love cheese on my food...bad Sarra, bbaaad Sarra)

Good luck!!

AS rx'd
21:45

CFWU

Situps on steep decline

WOD

One round for time of:
Run 400 meters
25 Sit-ups, steep decline
25 Hip Extensions

7:07

Ran out of time for more rounds, early appt at work.

Been doing CF for couple months. Just got my first Muscle Up last week at local affiliate.
Got Rings from Santa and did WOD today out in the park in the snow (awesome).

Had to scale MU numbers, so gave myself some extra squats (because I don't think there's been enough in the past week - ha, ha)

12 Muscle Ups, 75 Squats
8 Muscle Ups, 100 Squats
4 Muscle Ups, 125 Squats

Time: 38:15

Ouch - Love It!!

Oh yeah, sorry, I'm doing WODs a day behind, so that's ydays. Looking forward to some running tommorrow instead of more squats.

Runs on Treadmill to much ice on street
20:57

M/30/5'10/150 (MTN WARRIOR)

i have a Home made GHD machine, I used a SAW Horse, kind of like the ones to block the streets in festivals, what i did was some put some tape around, 2 pillows, and a mat. price to build this unknown.. price of the feeling of the GHD sit-ups, Priceless.. I put it next to the gators or next to a vehicle and use the rails to hold my feet, I am deploy so i have to improvise. i though i share my GHD improvisation incase you are a home. have a nice one everyone.

SANTI

~23:30, as RX'd.

yesterday's WOD

as rx'd 14:54

about 90% effort. Will get back to normal when I go back to Raleigh. Just don't have it to give right now.

3 Rounds:
36 Pull ups, toes asst
36 dips, feet up
75 squats
= 16:47

Erin

subbed decline sit-ups

18:11, run felt good on the legs

48 - 6' - 220#

As RX'd:

24:04

@ FS36 difficult after 6 runs after midnight... No fuel in the tank! Voices in the head kept saying it is okay to stop early... Kicked their ass! 3, 2, 1... Get some.

34/M/6'00/194

28:42

34 Degrees felt a lot colder with the wind. I was slow on the transitions to/from the run.

rowed instead of ran (dodgy knee)

otherwise as rx'd

32:30

first WOD for a while...it hurt baby!

Status Quo (OBE) got me through set 5 - down down

f/22

20:34 as rx'd on treadmill.

M/27/6'2"/215

as rx'd 18:49 on treadmill.

not sure of the distance, no track around. also not sure what hip extensions are so did hip-back (tight back) ext.

TIME - 25:47(PR)

M/34/165
subbed maximally declined situps for GHD
19:08

CG E-City CrossFit
Leary(m/44/5'11/200)
26:08

26:20

New Year's Resolution: complete every main site workout posted in 2010.

23:15
sub heel to bar sit ups
sub back extensions/ good mornings @50 lb bar (depending what was open)

M/29/182

28:40

20:49@3:28,4:03,4:19,4:38,4:19- runs on TM @ 12,11,10,9,8.2,subbed decline su's, short walk to situp/HX machines.

As RX'ed

18:18

WOD NOT AS PRESCRIBED

Did it at home:

treadmill runs
no more GHD at home (went to the affiliate!) so did unanchored sit ups and supermans.

TIME 15:40

Should have sprinted faster..was not taxed at all by the time supermans came around.

AT CFP:

20x135# back squats
5 rounds of 25 GHD sit ups/GHD back extensions

PT for shoulder continues to go well~a bit agitated from last cycle and bar muscle ups yesterday.

subbed double unders for the run since i ran 2.5 miles this morning....

did everything else and got 13:55

No GHD so i' ve scaled the wod as followed
five rounds for time of
400m run
25 unanchored sit ups
25 kettlebell swings (20kilos)
total Time 20' 13"

Ouch.
14:26, only 2 rounds

21:15
decline situps
ran on elliptical at level 15

Still battling the sore back, so did 4 rounds, subbed reg. situps and went slow and easy.
17:33

my first time, i cut the ghd and extensions in half to not kill myself. 19:33.

Modified.

5 rounds for time of:
25 double-unders
25 GHD sit ups
25 back extensions

Time: Approximately 18 minutes. User error on stopwatch.

first time consistent hand to floor GHD
as rx'd 27:11

M/29/145lb/5'6"

Not much for facilities and equipment where I'm at, so I estimated the distance on the run (nice 50 meter gravel stretch at the begining and end with a couple abrupt turns) and subbed regular sit-ups and supermans.

19:02

question. my videos dont all upload. what are the crucial differences between GHD, and hip extension. btw i have done extended sit ups before so i am qualified. thanks for any help.

just saw my wife's facebook status. i think it sums up the crossfit noob at a globo gym experience pretty well.

"Hey boys in the gym looking at me try and fail and try and fail and TRY to do a pull-up! I may look silly now, but I will get it soon! And I will be more in shape than you, who do one set of 8 and then rest for 5 minutes!! You're supposed to sweat in the gym! So pfffftttt!!"

RX'ed 24:28

Time would be better if not done on the treadmill. No explosive accelerations for 400m sprints and way too many "New Year Resolution" runners at the gym today. I'm sure it will be back to normal in a few weeks though.

24:16 as rx'd

(!)
M/43/185/6'
17:2o as RX'd

Spent the last two days in the "mini van" (I hate mini vans) driving the folks to Florida. 1200 miles, sunny, 55 degrees but beach side. Now I can escape the wrath of the old folks and run & modify the WOD's on the sand. A few days here then I'll have to go back to freezing cold. I'll have to be creative on the WOD's but I'll get r done.
Laura f/47/5'7/150

No GHD machine. Subbed un-anchored sit-ups with bosu ball to try to get some more range of motion.

19:38

34/m/210/6'5"

17:36

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
time 25:15 GHD's were a killer.

warmup 4MU's in a row
a couple of weighted at 5lbs. Leg warmup.

then 17 HSPU's 2:47.

Victim of "Globo-Gym"

Had treadmill for 1st round, then all were taken. Subbed 120 skips AFAP for rest of the rounds.

No real horizontal GHD, used their 45% model. Reached to medicine ball for GHD sit-ups.

22:30

Once finished, as I was stretching something caught my eye in a corner...a C2 rower! I felt like a fool! I could have done 500M for my run subs. Oh well. Next time I'll be ready.

Thanks Sarra!

Have pain in abs from strained glut so I'm just now getting into cf again. I subd a couple things and did

run 800m on treadmill 2deg incline
25 situps feet held
15 burpees

3 rounds for a time of 21:39

24 mins
regular situps, not GHD

21:03

M/31/150/66"

Did my runs on a treadmill, I think I could have been much faster on a track. Then had to trudge through the gym to get to GHD.

Total time as RX'd: 18:29

M 32 227
20:42
subbed L leg raises for GHS.

Pretty good workout! I did mine in a very slow 35 minutes.

M/35/175

21:02

21:16 exactly as Rx'd

19:50

27:53, as rx'd. Or as close to as rx'd as I can do without an actual GHD machine. A little nervous with 125 GHD sit-ups - lower abs feeling a little twingy in later rounds. Hopefully no problems tomorrow. ;-)

Knee feels much better (95%). Running hasn't felt this good in a long time. Well, at least the first 400 did - 75 seconds. Later 400's were tougher (90-120s) as my core got shredded - hard to maintain good form.

Jen did Puppies:

Three rounds for time of:
Run 400 meters
15 Sit-ups -- on Swiss ball
15 Hip Extensions

Time: 10:18. That girl can run.

WOD 3 of 200 as rx'd in 2010

Steph #57

Running downhill on the TM was a little joke! I would if I could, but...

M/49.97/151/1-1-06

MU/Squat WOD, scaled, details there.

16:31

20:47

M/40/5'6"/190

38:14

GHDs are brutal... no Roman seat so I have to kludge a couple of benches together.

25:04 row instead of run.

first wod in about a month because of a separated AC joint, oh man that month off really hurt, haha

19:30 with 2 min rest in between sets; apx 24:30

rx'd 20:36

Whatta WOD

400M sprint (9.5 on treadmill * 4, last round @ 10 on treadmill)

25 GHD SU (* 2, last 3 round unassisited SU elbows behind head)

25 Hip Ext (* 5 rounds)

21:05
felt good had to stop a few times to drink water... next time i'll be sporting some gum. I get serious dry mouth in the desert but hey it hasnt stopped me yet!!

35:18
needed snow shoes to run today!

Sub'd 500m row for 400m run. GHD's and hip ext's as RxD.

22:15

29:01, no ghd did lay flat to touch toes as a sub

23.26

on my way back.... stopped crossfit football.... following main site again! Better results for me..... not back in shape!

TOTAL TIME: 22:20

best 4:17
worst: 4:38

5rounds: 400m - 38 sit ups - 25 goodmornings

started a pseudo-CFSB circuit today, 3x5 front squat 135-155-160 plus a mini-Barbara 5-10-15-20. Noted here just so next time I know I wasn't lazy in skipping this workout.

25:27 as rxd

subbed sit ups for GHD sit ups due to the lack of equipment.

did 400m run on treadmill with incline -1.0

could have been a better time but hip extension apparatus was stolen by some other dude and treadmills kept getting used.

25/m/200lbs

wod as:rx

19:25

WU:
Grapple stretching
1/4 mile sprint ~ tread mill

Strength:
push press (5 X 5) 95(5), 115(5), 125(5), 135(5), 145(4)

Condition:
For time-
40|30|20|10
DU + Situps
5:28

Didn't work out from 18 December until today. The lack of workouts came back to haunt me. While I didn't put on extra weight over the holidays, my mental stamina dropped.

It took me about 18 minutes to complete three rounds of:

40 SDHP (subbed for 400m runs, too cold)
25 GHD
25 Hip Extension

400 m - in snow
50 regular sit ups
25 hip extensions

28:37

Subbed 500m rows in place of runs, otherwise as rx'd, 20:26.

Buy-in: moves from K-Star's shoulder prep video; light rowing, a few GHDs and then 3-2-1 ...

Cash out: 3 rounds of light wallballs and 1-arm db swings (recovery stuff); 10x3 clean and jerk at 135 lbs. Nice and slow, working on form. Sort of like Grace except without the intensity (jk).

f/31 Had to use the swiss ball for the situps and hip extensions. Time 25:12.

regular sit ups

18.03

26/m/5'11"/185
as rx'd
21:57
sucked

m/252/38

elliptical level 7
25 anchored sit ups
25 good mornings 45lbs
x 5
15:26:16

Bingo--

Thanks for clearing that up :). Honestly thought it had something to do with some sort of special impact on the leg muscles that you were going for, or something on the form..... Ok, I'll stick to my incline (le sigh).

27:22 used a flat bench

25:54 Rx'ed

why are my calves so sore?

-eg

15:33

Sit Ups on Steep Decline
5 Rounds
27:05

wu row 1000 m

5 rounds: run 400m, 15 each GHD sit ups and back extensions

24:42

f/37

25:11

Just ran for 2.5 minutes on treadmill (for lack of any way to measure distance), 25 crunches and 25 hip extensions on stability ball, 5 rounds

Been doing crossfit since Oct and I'm no where near rx'ing wods, but I'm getting so much stronger! Yay! :)

5 rounds of
320m run (coasted on the downhill bits: snow)
25x regular sit-up
25x 26kg good-morning (first time on g-m)
=
23:26. First round was 4:30.

21:16

Subbed 500m row for the run, had to improvise with what equipment I had for the GHDs and HEs.

32:15

WOD subbed
Run: 400m
SU: x25 (GHD-style on ball)
GM: x25

5 rounds, 17:01

#158. Mine our also sore. Think it was the squats from yesterday.

Subbed this WOD with ''300''. No kip on the pullups. No KB so picked a 40lbs DB for C&P.

26:00. Very humbled. Will do it once or twice each month with a sub 20:00 goal for the end of the year.

Better work today

5 rounds of:

400m
25 normal sit ups
12 GM ( never done these before)

19:00

with hindsight i could have done more GMs but it was the sit ups that let me down. Still, there is improvement.

27:09

[Parking lot estimation debacle + Equipment Sharing (Globo Gym)]

Otherwise, as Rx'ed.

Dude... I did yesterday's WOD without the rings, so i substituted 3 pullups and 3 dips for each muscle-up, 36 Pu's 36 dips 75 squats 3 rounds for time. I got to dip number 29 on the third round and hit the wall, I was too fatigued to go on, I had to lay down on a mat for 10 minutes, then finally finished. Not cool bro, not cool.

It took me a total of 48 minutes including the 10 minute break. I just started doing crossfit maybe two weeks ago and I must say it is the gnarliest form of training i have ever experienced. Every muscle in my body has been sore for 2 weeks. I want to do this workout tonight but I have never even done a GHD sit-up, or a hip extension because i always thought it was for chicks, but I just may try and do it. I am sort of sore from last night, but I feel almost as if my body is still cooling down from the workout, and I may have a case of where you get sore from a workout a couple days later after you do it (i forgot what it is called.. delayed muscle something or something).

My girlfriends cousin told me about cross-fit. He was a member of Blackwater for years, and told me that people that do cross-fit are the most fit people in the world. He is about 5'11 190 pounds of just pure ripped jacked muscle. He is my idle. I want to have his kids, just joking. But seriously, this guy has changed my life. I used to just lift weights and split up the muscle groups and do some cardio and i never actually saw great results or felt really that great, but this has changed everything, this is exactly what i have been looking for.

m/22/160

22:38

tons of walking from indoor track to the GHD and situp.... could have shaved 4 minutes at least.

Treadmill set at 9,9,9,9,10 and then I did abmat situps and Superman's. 8:42

Brian #170,

dude, that was too funny...I'm pickin up what your puttin down.

14:17 w/no GHD Equipment

19:20 (treadmill at 10 x 5)

Subbed reg situps no GHD.

27:15

27:14

Subbed situps for GHD, no kit.

Did after my deads and presses so scaled to 3 rounds and did stationary bike instead of run.

14:13

Now that I am nearing the end of my PTP programing, I am looking forward to getting back into the metcons.

m/38/76/210

500m rows, else as rx'd

21:25

M/45/6'1"/185

30:48

18:52

400m run 1:32/1:45/1:50/1:58/2:06
ghd sit-ups 1:08/1:20/1:19/1:22/1:18
Back extension :38/:40/:40/:37/:32

abmat situps and hip ext on a ball..

20:06

wish I went faster on the situps, run pace was awesome for me :)

m/31/5'9/171

Subbed sit-ups (un-anchored) / back extensions

4 rounds 23:00

My gym doesn't have a hip / back extension bench. Any ideas on a replacement exercise?

Thanks,

m/39/200/70"

CFWU x 2

5 Rounds of
400m run
25 sit-ups (unanchored)
25 good mornings

18:58

400m
25 sit ups
25 Good Mornings
x5

19:10

as rx'd 19:26

24:33

Did 15 instead of 25 and ran on sand.

As RX'd

18:26

22:54
10 ghd
15 situps
25 hip extensions

Subbed incline situps, reaching back with my hand to touch the floor behind me. Runs on a treadmill getting up to a 6 minute mile pace as quickly as possible. 17:49

as rx'ed

23:52

23:34 subbed regular anchored situps in fourth round when someone was on the machine

did hip ext with swissball and situps with feet anchored as well as running on the treadmill

14:53

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Row 500M
Handstand push ups against wall to 3” stack x 1,1,1,1,1

28:41
Subbed row 500M instead of run 400M
Foam roll after

220/6'3"/38/M

23 MIN

M/47/66"/135

400m SNOWSHOE's, since our 400m X-country loop is under, to quote Bingo, a "gawdawful amount of snow."

45:28

IT WAS AWESOME!! (Though the Redfeathers are a PITA to get on/off)...

Subbed 95 straight leg deadlifts and 40 situps.
26:55

I think my time was 35:24. It may have been 34:24 or 36:26 as well...I don't remember. I wrote it on the WhiteBoard and was planning on going back to the box this evening...but now I am staying home...LOL.

Either way, it was like 35 minutes. I may have done a 6th round as well...LOL. I usually put tally marks somewhere, but did not do that either and I may have done round 4 twice. It does not matter, I was SMOKED! The GHD SU's ruined me! Hope I can walk tomorrow and thursday! HAHAHAHA.

added 20 lb weight vest
subbed situps and weighted good mornings
23:03

30:11 as rx'd. I need to get this one in the mid 20's next time it's posted!I Hope so anyway!

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 100 double-unders; 17 ROM exercises; (45# OHS, AbMat sit-ups, 45# good mornings, strict pull-ups, ring dips), 3x10.

As Rx: 24:10.

C/D: 250m erg row (0:45); pistols, 1x5 (each leg).

Runs on snow and ice covered road course (23F, 13F wind chill, light snow fall).

Runs (which at times were more like shuffling slides) were slow due to weather conditions. However, I probably used the same amount of energy just to prevent myself from falling on my butt! :)

40/m/190

back problems...ugh!
sub'd good mornings 4 HE's
sub'd situps 4 GHD's

17:45

Second day of CrossFit.

32:32. Sub steep incline situps for GHD.

I did this workout this morning and got whipped! I did it in 44:54. I thought I could do it a lot faster but those GHD Sit-ups kicked my butt. I wanted to quit so many times but I thought about how many people can get through this, why not me? I finished and got a super head ache from it but it was worth it. Yeah!

m/31/5'10"/195

20:38

OUCH!!!!!!

5 ROUNDS OF:
400 METER ON TREAD MILL WITH 1.0 INCLINE
25 GHD ON SMITHPRESS WITH BAR AND BENCH
25 HIP EXT

29 MIN. LOT HARDER THEN I THOUGHT. LAST 2 ROUNDS WERE TOUGH! BUT LOVIN IT! THX COACH

New to GHD/Hip extension (finally found the machine at the ARC) so I cut reps of both per bingo's post.

x5:

400m run
10 GHD situps
10-12 hip extension

22:22

M/25/6'1"/210#

5 ROUNDS OF:
400 METER ON TREAD MILL WITH 1.0 INCLINE
25 GHD ON SMITHPRESS WITH BAR AND BENCH
25 HIP EXT

29 MIN. LOT HARDER THEN I THOUGHT. LAST 2 ROUNDS WERE TOUGH! BUT LOVIN IT! THX COACH

F/48/115 5'3

M/24/153 GregAwu

400m on treadmill
Rolled-up towel situps
Roman-chair extensions

20:44

Subbed 500m row for the runs, my lungs revolt in really cold air. I do like GHD wod's even though the sit ups are brutal.
27:08

F/41/123/5'4"

m/16/5'10"/160lbs

Don't have a GHD machine, so subbed for 25 straight leg sit-ups
17:20

jpatrick- I am jealous! That sounds like fun.

Unlike the fun Goat and I had in the garage gym with Fran. Our fun is not fun.

Goat- 9:35 PR as RX
Me- 7:14 PR- scaled with black band/ 45#. Very surprised I am not wheezing... Usually a respiratory mess when I'm done with any met-con. I wonder if I am pushing back my threshold for asthma? That would be sweeeeet!

400 meter run
25 back extensions
25 situps

X 5

25:07

F | 29 | 5'8" | 176#
Brand X scaled for The Pack

5 RFT
400m row (2 rnds then subbed 500m row x 3 rnds)
15 Situps
15 Hip ext

27:13

24:47

22.36
row 500m instead of run

M/26/140/5'11"

21:10

M/35/72"/242

As Rx'd
5 rft
400m
25 GHD situps
25 hip extensions

23:38

Done as my 2nd WOD (did yesterday's WOD this morning)

US Army Chaplain, Fort Richardson, Alaska

31/m/5'10"/210

Don't have a GHD at the gym. Did the situps and hip extension on the 45 degree back extension apparatus.

25:49

2nd Rx WOD for me, did it kinda slow, but I was soo sore from yesterday's 225 squats,and I did Angie on Saturday...anyway, did it in 31:54

32:12 3 rounds as rxd with a 500m row subbed for run. Lasr two rounds 40 abmat su for ghd. All 5 rounds 32:12

40 sdhp 25 knees to shoulder 25 60 lbs good mornings 13:48

29:47 as rx'd

Winter transitions: lost at least 1 minute per round transitioning between outdoors and indoors. Have to change shoes at the door.

Icy track: Used ice cleats for 1st time this year.

World Junior Hockey Gold Medal Game Tonight: Canada vs. United States

GO CANADA GO

27/m/165/day 3

CFWU x 3

400m run / 35 SU / 25 good mornings @ 60#

23:11

So jazzed about the wod i forgot to do a warmup
Five rounds for time of:
Run 400 meters (tm)
15 Sit-ups (decline)
15 Hip Extensions

@21:49

As rxd
23.34

sub'd incline situps w/ 50# for GHD's

sub'd med ball w/ 25# for hip extensions

.25mi run

28:22 for time

6'0/170#/36y

had to sub 2 rounds of running for 2 rounds of rowing as treadmills were busy. Otherwise as rx'd

27:00

31/m/197

19:22

on treadmill. ghd's only to parallel.

did 3 full rounds rx but subbing 300m row for run
then 1 more round of rowing
stopped with headache
19min

GHDs hurt since I'm still recovering from a sprained hip flexor....that sucked and don't want to injure it again!!!

Subbed, abmat situps. All else, RX.

21:50

Aloha,

Jordan

As RX'd
16:41
it's a bit cold out here....

wod with 20 pounds vest.......23:16

PROPS TO THE FRAT!!!!!!

As RX'd
16:41
it's a bit cold out here....

as rx'd

34:28

running started out good, but it got slower and slower and slower and slower as my back got tighter and tighter. It was an embarrassing!

20 incline sit ups and back extensions.
30:31

28/m/180/6'1"

Five Rounds For Time Of:
400 Meter Run
25 GHD
25 Back Extensions (sub from hip extensions)

19:30

M/49/6'3"/195

as rx'd
19:40

21:23

Three rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

5 rounds
400 meters
25 ball situps
25 Hip Extensions

30:24

Subbed everything
Five rounds for time of:
20k Kettlebell swings 5/5
20k Kettlebell cleans 5/5
20k Kettlebell jerks 5/5
20k Kettlebell snatches 5/5
25 Unanchored Ab Mat sit ups
21:36

m/22/150/5'7

5 rounds of:

250m row
25 incline situps
25 hip extensions

15:03

S/f

back from 2 weeks off ... ouch!
subbed with anchored situps

25:49

24:21

Slight decline on situps.
Ran up stairs at Henry Crown to get to track.
Brutal

18:44

note: at affiliate. unanchored sit ups instead of GHDs. two of us racing neck and neck till the end. lost by 7 seconds.

5 rounds
400 meter run on treadmill
25 sit-ups
25 hip extensions
around 20 minutes. forgot the stop watch today.

30 minutes.

m/44/188(gained bad weight)

As Rx'd 20:37

As rx'd for the first time ever! 31:05

Subbed unanchored sit ups for GHD, other than that as Rx'd

17:51

M/30/5'10/150 (MTN WARRIOR)

20:26 as RX'd those GHD Sit ups are not Joke. i have a Home made GHD machine, read post 87. went past parallel in all the reps. a lot of people are confusing back Hip extensions with back extensions, they are not the same thing, read. hip extension pad goes on top your quads, Back extension pad goes on your Hip flexors. search in the journal under Gymnastics under Hip extension or back extension.

Santi.

17:19
used a machine that gives me a long range of motion but still not like a GHD machine. After 2 rounds it was straining my ankles so went to unanchored sit ups.
warm up with shoulder press 5x3
95-105-105-105-115

24/m/170lbs/70"

GHD situp machine was taken, did “Brianna” instead
Seven Rounds for Time:
95 pound SDHP, 15 reps
95 pound Thruster, 15 reps

28:57

M/34/6'/190

as rx'd
28:39

28:26

subbed KTE for GHD situps

m/37/187/72"

20:35
GHD using smith ball, subbed good mornings for hip extensions

My legs have been killing me since yesterday but I completed my 2/3 again. Feels good. Shooting for full workouts next week. Can't wait.

MGySgt. USMC M/48/6'2"/214

Dang it, I just weighed in at my max. ouch. gotta start watching the diet better. ha ha ha

As Rx'd ? 25:22

Don't have a GHD so I use a 24" jump box for GHD style sit-ups and hip extensions.

Low back was smokin a bit of pain at the end.

OooRahh CrossFit

13:58

25 mins
subbed sit ups for GHD
back alittle tight

5-5-5-5-5 BS (170-195-220-240-265)
Sub'd "Michael," Rx'd.
19:50

I made it through the workout! It was tough, but it was fun. I don't know my times...

m/225/34/6"0

not as rx'ed, did the pack version from brand X.

5 rounds of 400 meter run, 15 sit-ups, 15 back extentions.

about 27 minutes.

had to row 500 meters on the last round, all treadmills were taken.

M/44/178

Sub'd 500M Rows for Runs
30:00
Else as Rx'd on my new Christmas present GHD!!!

31:35 and feeling good!

M 43/196

Best Ever for me!

Had to do a lil substituting due to lack of appropriate equipment.

400 m's + 25 Good Mornings 45# Bar + 25 Max Steep decline situps X 5

Time: 20:15

Round 3 I was feeling just a lil woozie so focused on my breathing - that worked!

Yesterdays WOD helped me push past a small ketosis reading to a moderately high ketosis reading. After waking up, ketosis test still reflect moderately high results. This means great effective FAT BURNING!!! Oh yeah! Oh yeah!

Great stuff - Great stuff!!!!!

as rx'd!:
18:31

As rx'd

11:17

28:19

M/25/152#/5'7"

Subbed 400m row for run, otherwise as Rx'd

Time: 23:13 (benchmark)

subbed 25 burpees for 400m run
" 25 butterfly sit ups
" 25 supermans with 3 second holds

16:12

24:53

m/41/6'0"/155

slant board

20:08

22:45
GHD on rack/bench improv
PM, garage

16:52

only did 200m
GHD on bench, hit my legs a little more

M/23/155/5'7"

Rx'd 17:33

feeling the ghd situps right now, tomorrow and the next day will be worse

400 meter run on indoor track
25 floor sit-ups
25 ball back extentions
five rounds= 18:48
(no GHD available) :(

Five rounds for time of:
Run 400 meters (2 minutes)
25 Sit Ups
25 Hip Extensions (With Ball)

Time: 30 Minutes.

M/26/175/5'4"
I did Five rounds for time of: Run 400 meters on treadmill, 25 Sit-ups, 25 Supermans
time=19:14. My treadmill sucks...it has a top speed of 7.3 MPH! This week I'm gonna buy a swiss ball for back and hip extensions.

22:07 (subbed 100 DU's for 400M)

Still taking it easy on calves and abs.
Runs on treadmill,
Situps army-style, feet anchored.
19:29

M/23/161

26:34

M/41/225/6'

4 rounds with (AB mat situps) 19:30
Fell off GHD while doing Hip Ext and kicked shin into nearby chair. Finished last round after licking my wounds. Didn't time last round.

first wod in over a month

3 rds
400m run
25 full ROM situps
25 back extension

13:54

24:30

5 rds
400m run
25 full ROM situps
25 back extension

18:44

treadmill at 10mph
back extensions on 45degree angle
v situps

22:30

Yeehaw! I did all five rounds in the prescribed amounts. I'm really pumped! I did however have to sub out because of no GHD machine. I did declined sit-ups (4/5 times, both were taken at one point) and used the back extension machine. Not the best time, but gotta start somewhere. Anyway, I'm loving CF!

27:59

I modified a little today. We don't do that many sprints (and no, I CAN'T sprint for 400 meters, especially not 5 times with little rest), So I did
5 sprints across a basketball court
25 s/u
25 back/ext

19:54

21/m/160/5'8

subbed ghd situps for floor anchored or unanchored situps. ran on treadmill with .2 incline. tough today dodging all of the "jersey shore" types in the globo

23:33

I jumped rope with all the tricks for about 30 minutes. Then I did a workout consisting of 4 rounds of 15 double unders and burpees. I then proceeded to do the WOD in 22:11

Ran treadmill with an incline of 1
Anchored sit-ups
Good mornings

23:35

Warmup
30 squats, 10 pushups, 10 pullups

WOD as rx'd
27.22 with a little pukie after round 4 (clock running)

cooldown
20 pushups, 20 pullups

Modified WOD:

(3) rounds 25 GHD situps
25 Hip Ext
10 225# DL
400m run
(2) rounds 15 GHD situps
15 Hip Ext
7 225# DL
400m run

Time- 32:00

Added the deadlifts to really crank up the workout, but found that I had no gas after 3 rounds. I scaled back the reps on the last 2 rounds just to make the WOD 5 rounds.

Semper Fi!

5 Rds for time:

400m Run (Slightly further)
25 S/U
25 Hip Extensions

Becks 21:46
Nan 28:00

subbed run for 90 sec row, actually a bit longer because i was wearing the stopwatch. 24:17, may have done six rounds.

As rex'd 15.30

24:15 as rx'd

ouch my tummy hurts

Five rounds for time of
400 m Run
25 unanchored sit ups
25 kettlebell swings
total time 20' 13"

25:05

20:34
Muddy ground

23:38

20:39

With GHD, KAF

Five rounds for time of:
Run 600 meters (ran blocks around house no track)
25 GHD Sit-ups
25 Hip Extensions
35:18

34 yom 225 bwt

5rds of:
run 400 (5laps around basketball court)
25 back extensions
25 unanchored abmat situps
time: 21:39

did it outside with -6°C (21 ° F), ran 2,5 k then 5 rounds of:
run 400, 30 situps, 60 (30 each side) lying on the belly, arms and legs lifted and lifting one arm and the opposite leg higher, then the other side.

19:58 min

then ran 2k

Five rounds for time of:
Run 400 meters (treadmill at 9.5mph and 2% incline)
25 Swiss ball situps
25 Good mornings using 35lb bar on machine

23:08

M/45/165

24:15
subbed back ext and 3/5 sets GHD just went to parallel

20:48
1 rd and 10 reps incline situps
ran inside

32/M/190

Have to use a bench and smith machine bar for the situps.

18:53

did everyting in 50 mins.
did a fast walk on the 400's.
I'm just starting crossfit so I'm building up.

m/40/157
21:21 (treadmill runs at 1%)

As Rxd

Time 28:23

59/M/205 - Subbed; 500m row, abmats, GMs 2 65lbs - 30:20

49/F/125 - subbed; 500m row, situps, SLDL @ 44lbs - 24:09

m/47/177
3 rounds 13:35. Snatch work.

as rx'd

22:05

Completed two rounds (as Rx'ed) plus 400 m run.
Total time = 20:17

35 min; lots of waiting in between rounds at busy gym, but I can't say I wasn't grateful for the rest breaks. This was tough.

M/35/160

23/M/200

As Rx'd 21:30

48 / 177

as rx'd on the treadmill

23:29

m/29/155/5'8"

23:21 Rx'd

24:58 as Rx'd, did the runs on a treadmill at 1% incline (22yo/F)

sub situps, goodmornings 20kg : 22min33sec

m/30/197/5'10"

17:49 as rx'd

20m13s
was debating going on for 30min to see if I could get two more rounds; sat on floor in pool up sweat instead for about 15minutes before I could stretch and go home

scaled to Pack:
Five rounds for time of:
Run 400 meters
15 Sit-ups
15 Hip Extensions

22:46

30 min

30 minutes
533 meters
bosu ext sit
incline backext

M/29/218/6'2''

5 rounds
400 meter run on treadmill
25 sit-ups
25 back/hip extensions
28 minutes...

Scaled warmup

3x400 meters
3x15 situps
1 hip extension
Forgot to time, but didn't take break in between sets.

Yoga sun salutes and stretches for cooldown

M/29/218/6'2"

400 Meters on treadmill
25 Hip/Back extensions
25 Floor-mat Sit-Ups

28 Minutes... Weak!!!

M/29/218/6'2"

400 Meters on treadmill
25 Hip/Back extensions
25 Floor-mat Sit-Ups

28 Minutes... Weak!!!

f/31/118/5'
22:23

m/28/158/5'8"
18:11

5 rounds of
35x 20kg DB thrusters
25x pull-ups
= 17:34

If there's a CF wall, I hit it tonight. Cd only do the thrusters in sets of 5-12, and the last 20 pull-ups were nothing but jumps.

5 rounds on t-mill

.32 miles (to account for slow start on t-mill) at 10 MPH

25 crunches

25 supermans

Mistakenly did 50 of each. Devil in the details.

4 rounds
400m run
50 ghd situps
50 hip extensions
29:58

cfwu x 3

w.o.d.

5 rounds for time of:

run 400 m
25 anchored ab mat sit ups
25 hip extensions

22:17

Question: Did yesterday's workout at my favorite Globo and it wasn't easy navigating through all the New year's resolution workout peeps...Here's my question: My GHD situps and extension were on an angled back extension/Roman chair contraption. Does that count? It hurts...

10 x 5 GHD situps
25 x 5 Hip Extension
4 x 400m run (someone got on last treadmill so I could not do last rep of 400m) - Crossftter stuck in a Globo world!

this was a tough one - the high rep GHDs always are

as r/x - 23.35

am fairly certain it'll feel like I have a vertebrae or two missing by tomorrow

M/33/5'4"/142lbs
As RX'd runs on treadmill with 1.5% incline
17:44

M/49.98/153/1-1-06

Abmat/Back Ext. Apparatus

20:41

As rx'd

23:35

As rx'd

23:35

I subbed 2.5 minutes per round on a VersaClimber for 400m run (treadmills full...imagine that...)

27:04

subbed row for run

19:15

M/31/5'10"/182
As Rx'd:

18:31

All rounds about @ 3:30 pace except round 4. Must improve GHD Sit-ups!!!

26:13

spent a couple of minutes waiting for people to clear the equipment. I hate resolutioners!!

D
@ home

1 4:35
2 9:40
3 14:35
4 19:35
5 24:15

as rx'd. didn't time

22:10

subbed physio ball ghd and back extensions

About 20 mins.

Hurtin bad next day.

easy 400m on treadmill
15 regular situps (unanchored) + 10 GHD
25 Hip ext

approx 22 mins

also worked on power clean technique - thanks for your help jon h!

Sub an angled back extension bench for GHD, still painful. 23:14

M/32/6'3"/203

No GHD, did a chipper today:
800m run
50 DL @ 135
50 Pushups
50 Box Jumps
50 KTE
50 1 Pood KB Clean/Jerk
800m run

23:57

C-
19:06

3 rounds
440 yds on treadmill
25 situps
25 hip extensions
31:57

i will get better

17:50

400m run
35 ab mat sit ups
25 hip extentions

M/38/185/5-10
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
19:40 a good effort

W/U
50m light jog
50m half butt-kicks
50m half high-knees
50m fast jog
50m full butt-kicks
50m full high-knees
100m sprint
Arm Rotations and dynamic stretching.

run 400m
20 buddy situps
20 buddy back extensions
run 400m
20 buddy situps
20 buddy back extensions
run 400m
20 flat-to-standing situps
20 5lb medicine ball pass situps
run 400m
20 buddy squats (10 each shoulder)
20 buddy deadlifts
run 400m
20 buddy bench press
20 buddy power ups

28 mins for both partners total

We were smoked!!!

reffed basketball game before workout

46:48

I probably had at least15 minutes of total wait time for the treadmills and back extension equipment and should have used that time to do something productive or gone to the gym at a less busy time.

Row 5k = 19:49

5 rounds of:
Sit-ups
Back Extensions

19:44

m/26/5'8"/150

as Rx'd: 20:58

35yom / 206lbs

Pack, five rounds for time of:
Run 400 M
15 GH sit-ups
15 Hip extensions

18:55

Subbed GH sit-ups with mat sit-ups, subbed hip extensions with the back extension machine at 115#s. Felt pretty low energy at the start, but picked up the pace anyway and ended up with a decent time. Almost a good workout.

I replaced the 400m run with 500m row, or 50 SDLHP since I dont have a C2. 18:52

Time: 26:28

As Rx'd
19:49

as rx'd

26:00

modified

5x's for time:
330 m run (2 laps of 165m track)
25 sit-ups
25 supermans

16:15

subbed GHD sit-ups with decline sit-up bench (about 45 degree angle) and subbed back extensions with 45 degree back extension apparatus

28:04

400m row -25 sit ups- 25 back extensions(on ball)

19:16

As Rx'd 19:44

m/57/5'10"/180

5x: 500m row, 25 situps, 25 GM's with 45# bar

28:31

jmsny111752

Five rounds for time of:

100 rope turns
25 situps unanchored
25 good mornings w/50#

18:25

Sub'd unanchored sit ups and supermans - 13.40

subbed:

50 double unders
25 knees to elbows (tore hands open on 3rd round and switched to ab wheel roll outs)
25 good mornings w/ 50lb sandbag

26/m/200

30:00 - double unders were really slow, need to work on them.

as rx'd.

time: 21'54

no... time was: 26'37

M/17/157

did this yesterday, just haven't been able to post..
regular sit ups instead of GHD

17:00

Done on 1/7.
1- 3:45
2- 4:31
3- 4:02
4- 4:44
5- 4:04
Total: 21:08

Not as rx'd (had to sub GHDs/HE's). Did alternating sets of Abmat Butterfly sits/good mornings with KTEs/supermans.

M/33/144lbs/5'5"

Sit Ups on physioball with feet anchored
18:50

subbed unanchored situps and supermans

14:09

Athelite speed warmup then WOD:

19:01 as rx'd
(3:26,7:46(2&3),3:59,3:40)

cool down: 10min barefoot jumprope, wall walks, stretching

Need to work on running and situps, so this was a good WOD!

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

WOD as rx'd,
16.06

Legs were killin me on the ghd's, after the runs !
Before, F/S 5-5-5-5-5,P/P 5-5-5-5-5,After, D/L 5-5-5-5-5,But no cleans the night !

m/20/187/5'11"

Great workout: Coach - your programming is amazing loving every minute of it.

wu: 1500m row at 1:42 split

did GHD situps and hipextensions on medicine ball with feet anchored to the fence

19:49

25:45

Subbed makeshift gym racks for GHD machine.
20:37 (substract some time for mentor sessions)

M/25/205/5'10"

4 Rounds

Row 400m - Damper at 10
25 Back extensions
25 Sit-ups

About 17 min. Time not exact. Spent some time chatting with my awesome girlfriend ;O)

20100108 0200hrs
WOD100105: 5rds for time of Run 400 meters, 25 GHD Sit-ups and 25 Hip Extensions
Did 5 rds of 400m, 25 anchored SUs and 25 Supermen
19:44

m/41/6'0"/193

21:07

m/31/210
As rx'd
18:21

Brad
As rx'd
18:20

Ryan - 18:58
Toney - 20:00
Gunnar - 18:09 (both hands to ground and knees on 45 deg. back ext. bench)

19:00 subbed sit-ups with leg extension, at hotel gym. ;[)

24 mins

5 rounds:

.25 mile run (treadmill 1.0) 10 or 10.5
25 ghd situps (25,25,25,25,15 10)
25 hip extensions (unbroken)

had to stop for 10 min after run on round 3 because someone was on ghd machine

31:06 01/07/2010

Only managed 3 rounds, ran out of time. Shame I love running and ghd sit-ups soooo much. Did 10 ghd sit-ups then 15 abmat sit-up per round.

Time 18min 48sec

Rowing and pp before.

Good Fun

as rx'd
24:26

btw have been doing hip extensions for back extensions, huh!

As rx'd, but only 3 rounds

0.25 mile run
25 GHD
25 Hip Extensions

Time - 21:50

30/m/71"/180/Killeen, TX/Gold's Gym

CFWU x3

20:59. Subbed situps over a Pezzi disc for GHD. Runs were done on treadmill, and I had a 75m jog from treadmill to back extension.

23:41

runs on TM @ 1%

did 4 rounds (forgot what WOD was)
after rowing 15 min

15:34

22:06 as rx'd while running around the gym to get from treadmill to hip extensions to sit ups...

22:06 including the time it took to get to the different floors of the gym where everything was...

CFWU

17:13
Sub'd rows and weighted situps.

23.m.139.65"

as rx'd
20:01(PR)

23.m.139.65"

as rx'd
21:48(PR)

17:23 rxd

At home, against ug, 17:34 as rx'd, ug 18:01

3 rds in 15 min:400 meters,25 ab solo, 25 Hip Ext
1st did B (3) 275x2;Press (10) 115x3 30sec rest

39:00 flat
crowded gym
6 laps of basketball court for 400 m
and on 1 round of situps had to sub incline situps as my GHD setup was being used.

31/m/5"11"/205

As Rx'd
18:50

M/35/6'/212#

Cannot do more than three rounds of back extensions, hurts too much, did 3 rounds of run and 2 rounds of 500M row and all 5 rounds of GHR x 15 reps. 25 minutes or so.

1/6/10
20:57

39/m/5'11/165

4 rounds of:
Run 400m, 15 GHD Sit-ups, 15 Hip Extensions
19:28

39/m/5'11/165

4 rounds of:
Run 400m, 15 GHD Sit-ups, 15 Hip Extensions
19:28

Run down/up hill situps pushups 20.04 1/9/10

sub 500m row. anchored incline situps
22:03

As Rx'd:
20:47

Don't have a Ghd Developpers so i make normal sit-ups with shoulder to knee every reps
Time: 15:17

@theicebox

32:44

sucked. 26degF (16degF windchill)

31 Min (gym Busy)

Rx'd 20:45

Wu- row 800m.

5x:
run 800 m
50 sit ups
50 extensions
51:11

I accidently made this harder than it was meant to be.

Five rounds for time of:
Run 400 meters SUB Life Fitness Bike
25 GHD Sit-ups
25 Hip Extensions

20:26

5 rds of
400m run
25 open legged situps
25 back extensions (no machine)

Time: 18:18mins

3 rnds, 13 mins

Little late to the party -

28:06

Not done

5 rounds

run 1/4 mile (indoor track)
25 decline situps
25 hip extensions (45 deg)

23:05

(~4:00 total walking up and down stairs between track and weight room)

As RX'd: 16:50. Hmm...went hard but still seems a little fast, I wonder if I messed up somewhere.

Five rounds for time of:
Run 400 meters (subbed row 500 meters)
25 GHD Sit-ups (as rigged on bench)
25 Hip Extensions (45 degree)

Time: 25:16

CFWU followed by WOD subbed 800 bike for the 400m run...about the same time needed

17:34

Took 1 minute off; GHD & Ext apparatus is about 30 yards from the precor

25:38

19:38

27,48 min

15:09 as rx'd

26:53

subbed declined situps

m/36/5'9/181
CFWU-3. Reg. Superman. Burgener. DU.
23:48
Need to go faster on runs as usual. GHD unbroken 1st 3 sets. 17+8 last 2. Hip ext unbroken.
GHD - Good ROM. Touching floor. 3 notches showing.

16.57

Had to sub rows since New Years outbreak at global.

As rx'd using smith machine and bench for GHDs.

21:04

I was literally worried that my head was going to explode when this was over. Do GHD situps cause anyone else's head to hurt very badly?

m/43

4:22
5:09
5:21
6:20
5:44

subbed regular sit-ups for GHD sit-ups: 16:27

"Mrs. Miyagi"

As Rx'ed.
23:20

sort of combined today's and tomorrow's WOD...

1mile run
50 thrusters with 25#db/25 pull ups x5
1mile run
25 sit ups/25 stiff legged deadlifts w/25#dbs
1mile run

all told took me about an hour 10 minutes... Lots of time wasted setting up/getting ready for the other thing.

on vacation this week...
did 5 rds of
400 meter run
25 sit ups
25 pushups

18:33

As Rx'ed.

22:48

m/30/6'/173

5rds
400m run
25 mod extension
25 anchored situp

18:35

M/25/5'9"/195

subbed:
regular situps
back extensions

38:32

26:41
5 sets
Run on treadmill
25 lower back extensions
25 situps

sit-ups and goodmornings

23.50 in the ice cold of Florida

20/m/5'11"/163

as rx'd

19:48

20:23

29/m/185

treadmill and roman chair: 16:10

definitely could have been faster but the treadmill tops out at a 6 min mile and takes about 10-15 sec to get up to speed.

tried to cut time by leaving the treadmill running in between sets. watching me jump on a treadmill at top speed must have been pretty entertaining for the rest of the cardio geeks at the gym

23:32

22:32
Oops.

23:45
M/35/195/6'-1"

scaled
15 ghd situps / 15 bk extensions
25:09
next time increase reps to 18 or 20

44 yom 198 lbs.

25 ghd situps / 25 bk extensions

400M run x 5

28:41

34 yom.
26:31
5 rounds. Used table for back extensions and ab mat for situps. a lot of time between exercises. Need sense of urgency

M/34/170

20:00 warm-up run (8:40 pace) then:

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
(18:57)

plus another 400 meters then 10:00 cooldown run (8:40 pace)

Row 500m

19:21

25:05

Time: 24:15
Did sit ups with feet straight and tried to mimic GHD as much as possible.
rest as rx'd

As rx'd

20:13

Hmmm, need to improve my GHD situps big-time!

at G. park

did 5 rounds of:
run 400 meters
25 knees-to-elbows

26:52

did 5 rds of
400 meter run
25 sit ups
25 pushups

18:33

http://www.extremepullups.com

17:06
supermans