May 26, 2010

Wednesday 100526

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.


Enlarge image

Rob Orlando, Northeast Regionals

The Affiliate Cup competition at the Northwest Regionals CrossFit Journal preview video [wmv] [mov]

Rob's 300lb x 3 clean and jerk by CrossFit Again Faster - video [wmv] [mov]

"Though we have heard of stupid haste in war, cleverness has never been seen associated with long delays."
- Sun Tzu, The Art of War

Posted by lauren at May 26, 2010 5:00 PM


Comment #1 - Posted by: Bob Power at May 25, 2010 5:00 PM

Rob Orlando Is a BEAST! that just fired me up!

Comment #2 - Posted by: kris kepler at May 25, 2010 5:04 PM

Rob Orlando is truly inspirational. Keep it up brother. You keep me going.

Comment #3 - Posted by: MessDog at May 25, 2010 5:06 PM

any ideas on a sub for the L sit?

Comment #4 - Posted by: Mitch P at May 25, 2010 5:11 PM

My low back just twisted in a knot after seeing tommorows WOD. I cant wait to do this at the gym, Im proly going to get a couple of WTF looks.


Comment #5 - Posted by: BlackCatX-Fit at May 25, 2010 5:12 PM

Tuck sits! As a progression, stick one leg out one at a time, alternate.

Comment #6 - Posted by: John at May 25, 2010 5:13 PM

orlando is a monster!!!!
anyone have any idea what his diet is like ???

Comment #7 - Posted by: john at May 25, 2010 5:13 PM

Rob your a beast man!

Comment #8 - Posted by: tom at May 25, 2010 5:17 PM

And I am laughing at you, Comment #3, for failing to give credit where credit is due.

What Rob Orlando did is insanely impressive, hands down.

Comment #9 - Posted by: BigSpinJay at May 25, 2010 5:19 PM


Yeah, he eats barbells and spits atlas stones.

Comment #10 - Posted by: James H at May 25, 2010 5:19 PM

Can someone please explain this workout to me?

Comment #11 - Posted by: Chris at May 25, 2010 5:19 PM

Nate Beard is also one strong man but being that strong you always give up seems to me Rob is alot more well rounded this year AND still strong as hell....1st place....nuff said

Comment #12 - Posted by: A M/36/168/5'6' at May 25, 2010 5:20 PM

does it matter if the L-sit is done on parrallettes or a pullup bar?

Comment #13 - Posted by: jnel at May 25, 2010 5:28 PM

"feet unanchored with soles together"

Soles together as in how you have your legs when doing a seated groin stretch? Or should this read feet / ankles together?

Comment #14 - Posted by: Bob Power at May 25, 2010 5:29 PM

I was thinking I need some back work, tomorrow I will need it in a different way, probably chiropractic, I hurt good

Comment #15 - Posted by: Jb at May 25, 2010 5:33 PM

This should be fun, especially after Fran.

Comment #16 - Posted by: Deep Voice Joe at May 25, 2010 5:35 PM

15, seated groin stretch style. also called unanchored "butterfly" sit-ups. you could check out rob orlando's gym website, maybe they post diet stuff there???

Comment #17 - Posted by: MoisesDelMar M/26/165/5'8'' at May 25, 2010 5:37 PM

What's a good morning?

Comment #18 - Posted by: Julie at May 25, 2010 5:40 PM

Bob- soles of the feet are together, like when doing a groin stretch. Throw your arms forward as hard as you can to help bring your body up. Use momentum.

Julie- Put the bar on your shoulders, keep your legs straight, and bend at the waist to 90 degrees and come back up. Your legs and back never bend, only your hips do.

Jnel- I think parallettes are best, but use whatever you got.

Good luck everyone! Hooyah Never Quit

Comment #19 - Posted by: Beano at May 25, 2010 5:52 PM

What does "minimize rest over speeding the movement" mean?

Comment #20 - Posted by: Amanda at May 25, 2010 5:54 PM

What does "minimize rest over speeding the movement" mean?

Comment #21 - Posted by: Amanda at May 25, 2010 5:55 PM

Instead of trying to be faster by doing the movements faster, be faster by not resting as much.

And holy core day folks!

Comment #22 - Posted by: Deb at May 25, 2010 5:56 PM

@ #12 - go to youtube and type in each exercise

Comment #23 - Posted by: Casey McCollum at May 25, 2010 6:02 PM

WTF is a Good Morning!? I'm guessing it doesn't involve a large dose of coffee...

Comment #24 - Posted by: waderpro at May 25, 2010 6:16 PM

#25: Think Standing back extension w/barbell on shoulders. Youtube it for sure.

Comment #25 - Posted by: Eric at May 25, 2010 6:26 PM

I sure hope I don't see any times posted less than 3 minutes!

Comment #26 - Posted by: Mike in RSM at May 25, 2010 6:28 PM

I've been CrossFitting for over five years now. I check the main site three to four times a day and I've got to say that while I've seen some amazing stuff posted, that is potentially the single most inspiring and badass effort I've ever seen. Those are screams of pure pride of accomplishment. That was absolutely incredible.

Comment #27 - Posted by: Tyler Quinn at May 25, 2010 6:31 PM

I was there for the regionals to witness the 300x3...i must say spectating has definately motivated me again to train harder and tighten up my diet

Comment #28 - Posted by: RunUrAss at May 25, 2010 6:36 PM

Rob, you are a freak of nature and truly inspirational. Best of luck to you in California this year.

Comment #29 - Posted by: Dustin C at May 25, 2010 6:39 PM

Wow. Rob O video...sick

Comment #30 - Posted by: matyb at May 25, 2010 6:39 PM

That vid makes me wanna WOD it up right now! can't wait for wednesday.

Comment #31 - Posted by: Justin at May 25, 2010 6:52 PM

Rob is beastly strong and friendly & genuine.

He was UH-MAZING to watch all weekend long in Albany.

And, every athlete that put themselves out there were fantastic to compete with and cheer for all wrapped in one!

Comment #32 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 25, 2010 7:09 PM

ROB, when i grow up I want to be just like you!!! Amazing...


Comment #33 - Posted by: troy at May 25, 2010 7:18 PM

The workout looks fun!

Is the situp suppose to be harder/easier with the abmat, or does it help to work other muscle groups?

Comment #34 - Posted by: Kev at May 25, 2010 7:21 PM

what scares me the most is Rob Orlando weighed in close to 185lbs....BADASS!

Comment #35 - Posted by: Mark at May 25, 2010 7:21 PM

Would a folded towel make a good Abmat?

Comment #36 - Posted by: Alex at May 25, 2010 7:44 PM

I should probably read the whole workout to get my answers from now on. Forget previous post.

Comment #37 - Posted by: Alex at May 25, 2010 7:46 PM

rob is a freak. but i have to admit, jessica pamanian's lift of 170 to overtake heather was just as exciting, as was the triplet where they went back and forth and ultimately finished in a tie. i'm hoping to see footage of both!!

Comment #38 - Posted by: jc at May 25, 2010 7:47 PM

It's awesome to see the beast unleashed. Don't see him amped like that much.

Comment #39 - Posted by: Clinton Canaday - 24/6'3"/225 at May 25, 2010 8:29 PM

Rob is a monster!!! Top five in July for sure.

Comment #40 - Posted by: caleb (CFG) at May 25, 2010 8:37 PM

I puked a little when I re-read the WOD.

Well done Rob

Comment #41 - Posted by: nathan 30/5'9"/160lbs at May 25, 2010 9:20 PM


Comment #42 - Posted by: spinelli 29/73"/178 at May 25, 2010 10:58 PM

The guy in the black shirt is a beast! He survived the 'hug' from rob! :-)

Comment #43 - Posted by: Rolf at May 25, 2010 11:04 PM

Pretty impressive stuff from Rob. I'm looking forward to see him matched up against Drew Canavero of Reno, NV. It should be a battle. I just wish I was a little bigger so I would have a chance to compete with these guys but being 5'6" 153 isn't enough to hang.

Comment #44 - Posted by: Gabriel G. at May 25, 2010 11:18 PM

#45 don't sell yourself short. there are plenty of 70kg lifters that C&J over 300lbs. Some even snatch over 300!

Comment #45 - Posted by: z at May 26, 2010 12:35 AM

3 rounds for time of:
60 secs L-sit
30 good mornings,45lb bar
60 abmat situps unanchored
30 supermans holding 25lb

Very,very slow! Not a strong day for me. Not sure if the weighted supermans were a good sub for the back extensions? Almost went with 95lb stiff legged deadlifts instead. Anyone know if thats a good sub to try in future please?

Comment #46 - Posted by: Prinze at May 26, 2010 1:34 AM

3 Rounds for time of:

60 sec L-sit (sub Knee tuck on dip station)
30 Good Mornings - 45lb bar
60 abmat sit-ups (soles together)
30 Back Extensions - 25lb plate


Comment #47 - Posted by: Irish Tom at May 26, 2010 1:46 AM

Rob Orlando..... Truly amazing .... Keep it up Robbie

Comment #48 - Posted by: Jason leydon at May 26, 2010 1:58 AM

Al Udeid

Adam - 22:33
TD - 27:22
Julie - 28:18

L-sits make me wanna cry.

Comment #49 - Posted by: AdamL at May 26, 2010 2:08 AM

What you can't really see in this video is that the entire event STOPPED! The music went off, the other judges and competitors all stopped and watched this Beast of a man (who had already won with his 285 lift) make a HUGE statement...I was proud to be there in the front row with the rest of my Harlem crew. And as an aside, he won 3/4 of the events this weekend, not just the "heavy" stuff so lets give this man some much deserved credit.
@#39 I agree watching Jess and Heather literally jockey back and forth for first place on that WOD was amazing and I do hope they get that footage up. Both amazing women...

Comment #50 - Posted by: Los at May 26, 2010 2:49 AM


Comment #51 - Posted by: Pacers at May 26, 2010 3:01 AM



Comment #52 - Posted by: cosmo at May 26, 2010 3:12 AM

30 seconds L-sit (assisted)
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

tt - 12:17

Comment #53 - Posted by: fitz997 at May 26, 2010 3:31 AM

Rob Orlando...just terrifying...and awesome!! Nice work, Rob!!

Comment #54 - Posted by: dk 33/m/6'0"/222 at May 26, 2010 3:35 AM

60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

27:31* L-Sits creeped into tuck sits

Comment #55 - Posted by: ArcLite M/35/69"/163 at May 26, 2010 3:36 AM

Can I use rings on the L-Sits?

Comment #56 - Posted by: Law at May 26, 2010 3:47 AM

roughly 30 minutes, 60 sit-ups were tough and consumed the most time

Comment #57 - Posted by: BB Love at May 26, 2010 4:06 AM

"minimize rest over speeding the movement"

If the intent is to reduce the amount of rest during the WOD by slowing the movements a tad during execution to try and avoid the rest breaks, shouldn't this read maximize rest over speeding the movement?

Please clarify. Thanks.

Comment #58 - Posted by: Glenn at May 26, 2010 4:20 AM

was waiting to see this video - saw it up close and personal, the crowd was going crazy and everyone, even other athletes competing stopped to watch. best moment of the weekend. Close second was the women's triplet finale both were inspiring.

Comment #59 - Posted by: Andy P at May 26, 2010 4:27 AM

As rx'd (though L-sits magically transformed to tuck sits at the end...) 23:54

Comment #60 - Posted by: EmilX at May 26, 2010 4:27 AM

@Glenn #58 - On many CF workouts, improving your time comes as a result of decreasing your cycle time and doing each rep FASTER. As I'm interpreting it, they want you to focus on saving time by cutting down on rest between sets, NOT by doing each rep faster. Basically, don't fly through the good mornings and then stand there hunched over for 15 seconds; instead, pace the good mornings slower and then rest maybe 5-10 seconds before starting on the next movement. I'm assuming the reasoning is that good mornings and back extensions should be done at a slower pace for safety.

Comment #61 - Posted by: ral at May 26, 2010 4:35 AM



1 watch going for total time and a buddy timed me through the L sit...I came down and the watch stopped and would resume when I went back to L sit.

2 hand touch ground behind head to 2 hand touch middle of sneakers in unanchored abmat sit ups.

L sits were the worst part of the WOD!

TIME: 19:43


Comment #62 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 26, 2010 4:41 AM

Puppy version - next time go more on wt for good mornings - maybe try the pack

Comment #63 - Posted by: Lis at May 26, 2010 4:44 AM

as rx'd


Comment #64 - Posted by: joecam 35/M/190 at May 26, 2010 4:47 AM


Comment #65 - Posted by: CR m/28/5'7"/155 at May 26, 2010 4:57 AM

My take on the "minimizing rest over speeding the exercise:"

I know that at my Level I cert, I asked a lot of questions about GHD exercises. They said the back extensions should never be rushed for an improvement of time. They said that this is because this is one of the only exercises we (crossfitters) use that intentionally sacrifices the lumbar curve. You should do them controlled while focusing on moving each vertabrae as independently of each other as possible.

Comment #66 - Posted by: neil emery at May 26, 2010 5:00 AM

Subbed l sits for knee tucks. Work out kicked my cores ass.

Roughly 15min. Watch stopped working. But was using timer in cd player for L sit minutes

Comment #67 - Posted by: Sean at May 26, 2010 5:02 AM



Comment #68 - Posted by: Stretch at May 26, 2010 5:08 AM

I needed to learn some lower back wod, Scaled by half:
Three rounds for time of:
30 seconds L-sit
25 pound barbell Good mornings, 30 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps
half weight full reps on GM's, half reps on others.
27 minutes (05:17 - 05:43)

Comment #69 - Posted by: Shane Lawrence at May 26, 2010 5:09 AM



Comment #70 - Posted by: zach.welton at May 26, 2010 5:10 AM

crap... forgot:
Thats important right?

Comment #71 - Posted by: Shane Lawrence at May 26, 2010 5:10 AM

Sub tuck sits all else as rx'd.

Comment #72 - Posted by: Mark & Theresa at May 26, 2010 5:11 AM

Cash-In ran to Rec. (3/4 mile) 6:00

WOD Pack
Three rounds for time of:
30 seconds L-sit (1st round good form, round 2 knees were tucked 15secs in, round 3 knees tucked all 30)

45 pound barbell Good mornings, 15 reps

30 Abmat sit-ups (round 1 fine, round 2&3 had to be anchored)

25 pound plate Back Extensions, 15 reps

Total Time: 17:04 (R1:4:37, R2:5:52, R3:6:34)

Cash-Out worked on Kipping's, broken down into base moves (swinging, jump PU) 3 or 4minutes, then walked home

Comment #73 - Posted by: Joshua at May 26, 2010 5:16 AM

This workout looks tough on paper and even tougher actually doing it. First time doing this workout my time was 16:33. I think with practice and emphasis on Technique I can post stronger and faster times. Any advice

Comment #74 - Posted by: Devin Henry at May 26, 2010 5:30 AM

L Sits modified
Towel for sit ups
Clock continuous


Comment #75 - Posted by: ferb44 at May 26, 2010 5:39 AM

Not trying to disrespect but seems people are not saying those weren't clean and jerks because of this Rob guy. The second I can't tell but the third was a power clean with push press.

Comment #76 - Posted by: Paul at May 26, 2010 5:39 AM


As rx'd (except L-sits where legs were not always completely straight or always parallel to the floor.)


Comment #77 - Posted by: nutfam at May 26, 2010 6:00 AM

You are an absolute champion of an athlete and the most humble of an animal human being I have ever met.
This is YOUR year mate!

Comment #78 - Posted by: BK at May 26, 2010 6:02 AM

This just in; Rob Orlando is strong.

Comment #79 - Posted by: gaucoin at May 26, 2010 6:04 AM

#75 Paul, after reading your comment, I find that my bucket of wtf is empty. I need to go refill it.

Comment #80 - Posted by: ether at May 26, 2010 6:18 AM


First WOD for me this Morning was the Hero WOD Randy

75 pounds Power Snatches x 75 Reps

Final time was 15:43 first time doing this Hero WOD. next time I'll do it, go will be to go under 10 minutes.

RIP Randy Simmons.

Will do today's WOD Later on today, Have a nice day every body.

#75 I honestly think that if he did that with 300 pounds, he can probbably squat clean more than 350 easily and with the adrinaline rush of everyone screaming he probably can jerk 350 pounds too. What's scary is that he is not the only one out there competing who can do that, Spencer Hendel, Josh Everett and I bet some of the other Athlethes are strong like that. But No Doubts ROB I wish I could lift as much weight as you, You are a Beast! the games this year are going to be insane.


Comment #81 - Posted by: SANTI at May 26, 2010 6:52 AM

38:13 subbed tuck hangs for the 2nd and 3rd round of L-sits. Back and abs still sore from the heavy squats on monday

Comment #82 - Posted by: Nickosaurus at May 26, 2010 6:52 AM


Dragging a little today. Subbed tuck sits for L sits, still sort of sloppy and still took a long time. Used towel instead of abmat for sit ups too. Rest as Rx'd.


Comment #83 - Posted by: Townsend at May 26, 2010 7:10 AM

#75 Paul, that comment was so ridiculous my head hurts...Those were'nt jerks? Push presses are harder, so that would make it more badass that he's power cleaning and push pressing.

Comment #84 - Posted by: Mark at May 26, 2010 7:25 AM

ran 2 miles- 16:58
3 rounds, 10 reps each of:
205# squat
200# seated cable row
80# dumbbell incline press
25# side laterals
85# tricep pushdown
100# hammer strength curl
140# ham curls
270# calf raises on leg press
ran 2 miles- 17:14
just felt like doing something different today

Comment #85 - Posted by: mike/40/6'3"/210 at May 26, 2010 7:25 AM

Jen: 21:34 (35# GMs, 10# Back Extension)
Harold: 23:20
Gunnar: 24:52
Ryan: 28:31 (modified Ls)
Eric: 29:45
Chris: 31:21
Mark: 35:10
Dash: 34:30 (modified- 1/2 reps on everything & 15 situps last two rounds)

Comment #86 - Posted by: jenniferg at May 26, 2010 7:26 AM


Comment #87 - Posted by: newt66ssa at May 26, 2010 7:28 AM

F/34/5'3"/108 WOW did it 22 minutes. Did hold feet under a bench. My arms still kill from yesterday!!!!

Comment #88 - Posted by: Mindy S at May 26, 2010 7:33 AM

question from a new crossfitter:

on workouts for time, are we supposed to keep as strict form as possible while trying for minimal time, or do we screw form for sake of best time?

please help. I'm new but I think I like this

Comment #89 - Posted by: playhard at May 26, 2010 7:33 AM


my L-sits were pathetic, so I modified them the last set and didn't use any weight on the back extensions

r1 7:55
r2 8:41
r3 9:14

Comment #90 - Posted by: Rhett at May 26, 2010 7:43 AM


Didn't really like the workout.

Comment #91 - Posted by: Adam A. at May 26, 2010 7:48 AM

Legs trashed from squatting and Fran. Thought They would get a break today until I started the workout and realized how much glut/ham is needed for the good mornings and back extensions. I felt like I was wandering aimlessley through the workout like a globo gym zombie.

Time: 29:48

I think I'll take the rest of today and tomorrow off and watch some Kahlipa/Spealler/Orlando videos and live vicariously through them instead...

Comment #92 - Posted by: Casey M/42/170/5'10 Milwaukee at May 26, 2010 8:00 AM

As Rx'd 25:25
First L-sit rep at :36
Enjoyed the workout. Will go faster next time for sure.

Comment #93 - Posted by: Thatcher M/43/5'10"/200 at May 26, 2010 8:12 AM


I only did 30 sec. for the L-sit's and had to stop after 2 rounds for the sake of time.


Comment #94 - Posted by: john g at May 26, 2010 8:15 AM

As Rx'd


Comment #95 - Posted by: Rob_Young at May 26, 2010 8:16 AM


17:39 as Rx'd

Comment #96 - Posted by: SeanMerron at May 26, 2010 8:26 AM

18 minutes even, as Rx'd. Toughest part was the back extensions. Couldn't get up or really move for a few minutes after this one was over, haha. Fantastic WOD.

Rob, for the 1000th time, you are UNREAL!!! That video is one of the most inspiring things I've ever seen on this site!

Have a great day everyone!

Comment #97 - Posted by: Slav 22/m/68"/158 at May 26, 2010 8:34 AM


18:47 as rx'd to the best of my ability, just happy the video camera wasn't rolling for the world to see. Those GM's were ugly as well as the L-sits.

Comment #98 - Posted by: Rich at May 26, 2010 8:41 AM


24:57 with rings for the L-sit (no parallettes built yet). I'm really lower-body heavy, so I put my feet up on a mat to at least work on some semblance of keeping form.

Comment #99 - Posted by: Chappy B+ at May 26, 2010 8:52 AM

what a great question! if you watch some of the videos and look at some the posted times, form is not of high priority for many crossfitters. do each workout at a pace where you can maintain proper form and keep the intensity up. i learned a long time ago to stop worrying about numbers. if you are not using proper technique, then how much are you really getting out of the workout? train hard and good luck.

Comment #100 - Posted by: mike/40/6'3"/210 at May 26, 2010 8:58 AM


subbed L-hang from pullup bar and swiss ball situps.


i thought my lower back was gonna explode! waited about 10 min and did tabata hang clean/push press (95 pounds). Im so glad tomorrow is a rest day.

Dont wish it was easier wish you were better!

Comment #101 - Posted by: Josh at May 26, 2010 9:13 AM

C: Did 30 sec L-Sit,30 GHDs/Evil Wheel, 30 Toe Touches w/ rounded lumbar
Mag:Did 30 sec front plank, 15 good mornings w/ 30 pound bar, 15 butterfly situps, 15 toe touches

At Ross U gym, that was more fun than I thought.

Comment #102 - Posted by: Xfit Rice Owls at May 26, 2010 9:29 AM


As Rx'd

Comment #103 - Posted by: Dan at May 26, 2010 9:32 AM

***I have a question for our CF experts***

Yesterday, I noticed a catch-22 with the thrusters as far as my form is concerned.
1) When I grasp the bar to allow a fluid motion from the bottom to top of the lift, it causes the center of gravity to shift forward, putting pressure on my back and [especially] knees.
2) When I rest the bar on my chest in more of the desired front squat motion, I can't transfer the bar safely to my hands quickly, and it hurts my wrists like hell.

Last night, I felt I have a protruding tibial tuberosity (top of the shin bone, just under the knee cap) typical with osgood schlatters disease, which is supposed to happen during growth spurts in teenage years. I'm not sure if I just noticed it for the first time, or doing frontal squat movements is starting to reek havoc on my knees.

Can someone give me advice on correct form, training, etc. so I don't cripple myself?


Comment #104 - Posted by: SeanW 32/m/215 at May 26, 2010 9:33 AM

#89 I agree w/ #100; good form is important because if not you can hurt yourself by doing something the wrong way...quality over quantity is my take!

Comment #105 - Posted by: RussA at May 26, 2010 9:44 AM


As RX'ed: 21:something. Dog gone L-sits!

Great WOD!

Comment #106 - Posted by: Steven M. Platek at May 26, 2010 9:46 AM

OH and at CF Gwinnett we started with ....

Tabata Slide Board

in lieu of the Stanley Cup Finals.

My score 22

Comment #107 - Posted by: Steven M. Platek at May 26, 2010 9:48 AM

Nate Beard could do that in his sleep

Comment #108 - Posted by: blaine at May 26, 2010 9:58 AM

Yep, that hurt. I did planks instead of the L-sit. Pain. Loved it!!

Comment #109 - Posted by: Mike m/21/6'2"/211 at May 26, 2010 9:59 AM

as rx'd - 27:00m
L-sits killed me

Comment #110 - Posted by: gary martins at May 26, 2010 10:02 AM

I actually had a dream about this wod last night….

5 Rounds:
21 Burpees
18 WL, with 2, 25# DB’s OH
= 17:47

Great wod! Felt awesome after.

Comment #111 - Posted by: in8girl at May 26, 2010 10:03 AM


as rx'd 24:48

I'm feeling a lower back pump!

Comment #112 - Posted by: Hossink at May 26, 2010 10:06 AM


CFSB, shoulder press

5 X 65
5 X 70
3 X 80, 2 more at 75

Then today's WOD, 15:10, with 35# good mornings and 20# back extensions.


Made up yesterday's Fran in 7:46, as Rx'ed.

Not a PR, but better than the last two.

Comment #113 - Posted by: Kevin C. at May 26, 2010 10:07 AM


Today was a good morning. After this WOD tomorrow and Friday will NOT be good mornings...

Comment #114 - Posted by: JTB at May 26, 2010 10:09 AM

As Rx'd - 27:30

Comment #115 - Posted by: Alan at May 26, 2010 10:13 AM

My first time; as Rx'd (but used a towel). Back extensions and L-sits are the most difficult; the rest is ok.

Comment #116 - Posted by: ilya at May 26, 2010 10:23 AM

subbed v-sits


Comment #117 - Posted by: Andy at May 26, 2010 10:23 AM

Three rounds for time of:
60 sec L-sits(not sure if i was up for the full 60 sec i fell many times)
60abmat situps
25lb plate back extensions, 30 reps


Comment #118 - Posted by: Brandon at May 26, 2010 10:27 AM

Time: 29:20

Rnd 1 Rx'ed
Rnd 2 Scaled 10# plate back extensions
Rnd 3 45#~25# good mornings & 10#~0# plate back extensions

Started strong and wheels fell off on the back extensions during round two. After that everything went down hill and it became an effort of sheer will and the desire to never quit. This one took me forever to complete even with scaling.

Comment #119 - Posted by: stryder9 M/36/5'8"/160# at May 26, 2010 10:36 AM

27:09... It hurt

Comment #120 - Posted by: Tapp at May 26, 2010 10:40 AM

Did first L-sit and then did hang-with-knees-up.
Did not use 25 pounds on back extensions.

Comment #121 - Posted by: cort at May 26, 2010 10:41 AM

Tuck sits subs. All else Rxd: 29:52

Comment #122 - Posted by: therozfather. 31/M/200 at May 26, 2010 10:45 AM



used towel for abmat
legs weren't completely straight on L sit

Comment #123 - Posted by: Matthew at May 26, 2010 10:46 AM

as rx'd

Comment #124 - Posted by: Darol at May 26, 2010 10:47 AM

36:54. First round pretty good l-sit. Second round was more like a v-sit. Last round was feet off the ground in a v-ball, just tried to survive. All else, as rx'd.

Comment #125 - Posted by: SB at May 26, 2010 10:50 AM

What a beast style lift!!!!

I do have a quick question about the lift. When you are doing a lift like that x 3 are you allowed to come off the bar, walk away and come back to it.

I am by no means critiquing or judging. I can barely squat 300#. I am simply trying to figure out if that is how I should be approaching my heavy lifts on x 3 or x 5 days.

Comment #126 - Posted by: thenine at May 26, 2010 10:53 AM

my L's were about 45 degrees
I did not like that one!

Comment #127 - Posted by: Linwood Wright at May 26, 2010 11:08 AM

L-sits were not perfect, otherwise as rx'd


Comment #128 - Posted by: Brian m/19/6'3"/225 at May 26, 2010 11:11 AM

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

time 19:57

First set of ''L'' hold straight through, second and third in 10second burst.

all other exercizes unbroken, situps were not real fast, but steady and unbroken.

Comment #129 - Posted by: NikNichols42yo 5'7'' 165lbs at May 26, 2010 11:16 AM

22:08 (l-sits are awful)

Comment #130 - Posted by: mrd m/25/5'10"/195 at May 26, 2010 11:21 AM

Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

For the L-sit, accumulate 30sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Time: 10:51

Comment #131 - Posted by: Derek at May 26, 2010 11:23 AM

L-sits started to look like tuck sits toward the end.


Comment #132 - Posted by: AD at May 26, 2010 11:28 AM


-As RX'd: 22:42
Could not hold the L sit for longer than 15 seconds at a time... That saucy lady, Fran has my legs felling like dead tree trunks. Other than that, everything else was solid.

-Ran to gym before & home after. roughly 1 mile total
-After WOD on Air Dyne, 3 min sprints at 125-130 RPM with 2 min 80-85 RPM recovery. 15 minutes. BURNT LIKE FIRE!!

Comment #133 - Posted by: Justin at May 26, 2010 11:30 AM

HAHA! Love Glory's hair in today's pic!!!

Comment #134 - Posted by: Aush at May 26, 2010 11:30 AM

Tuck Sit
Butterfly Situps


Comment #135 - Posted by: MessDog at May 26, 2010 11:31 AM

L-sit on rings (not good form on round 2 & 3! Kept legs straight but struggled/failed to keep them parallel).


Comment #136 - Posted by: gazaloo/m/45/160lbs/5'9" at May 26, 2010 11:39 AM

WOD was a lot harder than it looked. Just like the rest of them. L-sits suck. Probably means I need to practice more L-Sits. 30:59 had to do knee tucks on the last two rounds.

Comment #137 - Posted by: neal at May 26, 2010 11:41 AM

Sidelined with an supraspinatus / tendon injury of my right shoulder
Physical therapy then
One rounds for time of:
60 seconds Tuck sit
45 pound barbell Good mornings, 30 reps
60 Ab mat sit-ups
20 Kilo Kettlebell swings(Russian)30 reps

Comment #138 - Posted by: Pete In Sun City at May 26, 2010 11:51 AM

towel for abmat
went slow and continuous like it suggested. this one felt good.

Comment #139 - Posted by: Shane at May 26, 2010 11:53 AM


As Rx'd:


Comment #140 - Posted by: upstatesooner at May 26, 2010 11:58 AM

Sub- tuck sits

Comment #141 - Posted by: magnus 24/5'8"/155-160 at May 26, 2010 12:02 PM

scaled 27:40, L sit on KBs
1st rd rx'd
2nd rd 30 sec of L si
3rd rd 15 negatives
New Goat = the L sit.

Comment #142 - Posted by: B-Mo 6', m,33,194 at May 26, 2010 12:10 PM

Great WOD! I scaled the workout since I'm still ramping up:
- L-sits - held legs in sitting position.
- Back extension - skipped the weight. Still a hard work-out.

Shout out to all other newbies out there... don't be afraid to scale!

Comment #143 - Posted by: Con at May 26, 2010 12:13 PM

17:43. Whoever said this WOD was harder than it looked was right on. Those good mornings with the back extensions were killer.

I was there to see Rob accomplish that amazing clean and jerk. The whole crowd was just willing him to get it up there. Amazing!

Comment #144 - Posted by: Anneke Marvin at May 26, 2010 12:15 PM

L-Sits form needs some work but otherwise, 20:00 as Rx'd

Comment #145 - Posted by: Iz - M/39/6'1"/185 at May 26, 2010 12:17 PM

Not bad for day three, got a strong since of intensity from the time pressure.
24:50........ given an altitude of over 6000ft.
I guess that is one good thing to pull from Afghanistan.

Comment #146 - Posted by: RJ at May 26, 2010 12:22 PM


Ring L-Holds instead of L-Sits - I think those are harder


Comment #147 - Posted by: Ben S at May 26, 2010 12:26 PM


L-sits turned into Z-sits on last round...


Comment #148 - Posted by: james.patrick [M/48/66"/135] at May 26, 2010 12:27 PM

L-sits modified up higher; 1st round pretty good, legs bent some 2nd round, and third just tried to keep them up.
the rest as rx'd
First 2 rounds of situps unbroken


made me think about saying oohh s :)

Comment #149 - Posted by: brittk at May 26, 2010 12:27 PM

steady throughout - nothing much left when finished.

Comment #150 - Posted by: m/45/201/69" chris bham at May 26, 2010 12:31 PM

I can't believe how hard that was...!!! I think this was the first time I thought I was gonna' hurl. After yesterday's Fran, this was just brutal. M/54/5'10"/200 @ a paltry 34:15

Comment #151 - Posted by: Judge11 at May 26, 2010 12:49 PM

23:34 as rx'd

Fantastic job Kim, Rich, NikNichols, and Kevin, but what a mind-blowing miracle: Carole! Holy Zeus that is smoking!

Comment #152 - Posted by: mas 53/M/155 at May 26, 2010 12:54 PM


Time: 26:36 (I used a 40# curl bar, I didnt want to hog a bar bell during peak hrs)

L-sits went from that to tuck, to any way possible. I thought my low back would kill me but 180 abmat situps and 3 mins of sits tore up my core, it turned out to be a good WOD.


Comment #153 - Posted by: BlackCatX-Fit at May 26, 2010 12:56 PM


Not sure where my post went but first WOD for this morning was Randy 75 x 75 LB power snatches, RIP. Did it in 15:43

later on today will do Today's WOD. looks like a Core blaster, L sits will do them in the floor maybe on Parallets, it is much harder for me to do them in the floor than up in the Air.

have a nice one.


Comment #154 - Posted by: SANTI at May 26, 2010 12:57 PM

That was fun, hard and a bit of a mental challenge all rolled into one. Did the first 29 secs of L sits straight out but was left on rounds 2 & 3 doing like 2 or 3 sec holds at a time!

as r'xd time 33:23

looks like you would have got a really good time max! Go machine!

Comment #155 - Posted by: JonEl FunctFit at May 26, 2010 1:07 PM


Three rounds for time of:
60 seconds L-sit. Broken
Good mornings, 30 reps. (no weight)
60 short sit-ups
Good mornings, 30 reps. (no weight)

time 14:44

Comment #156 - Posted by: Humberto at May 26, 2010 1:09 PM


as rx: 28:17

Comment #157 - Posted by: jnel at May 26, 2010 1:10 PM

Good workout
As Rx'd


Last set of L sits were really broken!


Comment #158 - Posted by: Greg at May 26, 2010 1:14 PM

#25 thenine,

No, you are not supposed to gap the reps like that. In Rob's case, I believe they had a certain time period in which to accomplish all 3 reps. However, it is acceptable to rest briefly while holding the bar, such as holding the bar on your back during squats, or holding it on your shoulders during front squats/cleans.

Comment #159 - Posted by: Latham Fell M/180/29 at May 26, 2010 1:14 PM

Brand x pack scaling
30 sec l sit on parralettes
15 good mornings 45lb
30 abmat
15 25lb back extensions


Comment #160 - Posted by: Tooljunky m/28/175 at May 26, 2010 1:16 PM

What does it mean by feet anchored?

Comment #161 - Posted by: lil bos at May 26, 2010 1:19 PM

28:28 My L-sits were not very good. In fact, they sucked.

Comment #162 - Posted by: Phil C 49/m/160 at May 26, 2010 1:26 PM


Wasn't pushing hard and ended up with 24 mins as rx'ed (fought my ridiculously tight hammys on every second of the L sits)

Comment #163 - Posted by: bdiggle at May 26, 2010 1:35 PM

got OC sprayed for Naval Security today so i won't be going to the gym for this workout. hurt like hell though! face is still on fire!

Comment #164 - Posted by: Branden at May 26, 2010 1:42 PM

#159 lil bos, it means your feet are tucked under a heavy object or otherwise held down. Heavy dumbbells work well for this, or one of the useless isolation machines sitting around your gym. Under the edge of your couch might work too.

36:15. Scaled last two rounds to tuck sit. L-sit/tuck sit on parallettes.

I'm not going to be able to get out of bed tomorrow.

Comment #165 - Posted by: Latham Fell M/180/29 at May 26, 2010 2:20 PM

for L-sit: hung from bar with knees up
for good mornings: 2x8 pound dumbbells
for sit-ups: as rx'd
for back extensions: no weight


Comment #166 - Posted by: rox f/45/5'4"/120 at May 26, 2010 2:23 PM

roughly 20 min

subbed extra 30 goodmornings for back extensions

Comment #167 - Posted by: lucien at May 26, 2010 2:30 PM

Can't make gym tomorrow, so will try a version of this at home in the morning. Glad I live alone, this is gonna be weird. Did Fran this morning. Feeling great.

Comment #168 - Posted by: Chris H m/32/147/67" at May 26, 2010 2:32 PM

20:47 (L-Sits Broken)

Comment #169 - Posted by: Logan Gelbrich M/24/6'3''/210 at May 26, 2010 2:33 PM

L sits-- more like L tucks :(
everything else as rx'd.

Comment #170 - Posted by: em :) at May 26, 2010 2:39 PM


As rx'd other than L-sits broken:


Rick just under 30 min

Comment #171 - Posted by: Richie D. at May 26, 2010 2:44 PM

correction for post #112 Kevin C.

Carole's WOD time:

I forgot to tell her to do sit-ups unanchored, with soles together. She did anchored. She also did L-sits in a Roman chair. Again, my fault.

Comment #172 - Posted by: Kevin C. at May 26, 2010 2:46 PM

29:06 as rx'ed.

Comment #173 - Posted by: Sailorcrew at May 26, 2010 2:49 PM


alternated legs during some of the l-sit

Comment #174 - Posted by: Marky Mark at May 26, 2010 2:55 PM

31:52 as rx'd

Comment #175 - Posted by: Rusty at May 26, 2010 2:56 PM

24:17 as rx'd....very tough but felt great to do for the first time

Comment #176 - Posted by: Z at May 26, 2010 3:04 PM


I didn't write down the number of back extensions and guessed at 20.


The L-sits were pathetic. Whoah.

More better faster

Comment #177 - Posted by: Marty at May 26, 2010 3:07 PM

- Had to use 40lbs for Goodmornings
- Had to use 10 lbs back extensions

I wanted to puke, but amazing

Comment #178 - Posted by: Lyna at May 26, 2010 3:09 PM

3 rds for time:

15 sec L-sit
15 good mornings (back extensions) w/10 lb plate behind head
25 sit ups on floor unanchored
25 back extensions

1st rd time 3:32
2nd rd time 7:46 (4:14 for rd)
3rd rd time 15:35 (7:49 for rd)

Comment #179 - Posted by: haught007 m/26/6'1"/185 at May 26, 2010 3:16 PM

Subbed supermans instead of back extensions. Will feel this one tomorrow.


Comment #180 - Posted by: Josiah Ertz at May 26, 2010 3:16 PM

As rx'd! 26:31

Comment #181 - Posted by: Spit [M/33/6'1"/205] at May 26, 2010 3:17 PM

L sit on dip bar station rounds 1 and 3. Second round hung from pull up bar (station was taken). Could only hold a tuck last 2 rounds. Used 35# for good mornings and a 10# plate for back ext.


Comment #182 - Posted by: Suzanne f/113 at May 26, 2010 3:18 PM

did L-hangs instead of L-sits, still pretty brutal, other than that as rx'd.


Gonna have trouble getting out of bed tomorrow.

Comment #183 - Posted by: Jon M 22/6'2/205 at May 26, 2010 3:19 PM

18:45 as rx'd

Now off to baseball. Should be interesting...

Thanks HQ!

Have a great Rest Day all!

Comment #184 - Posted by: Ronnieboy at May 26, 2010 3:22 PM


Terrible all around

Comment #185 - Posted by: JerryM M/38/255/6'2 at May 26, 2010 3:25 PM

didn't get to check the website this morning, asked a buddy, thought he said 4 rounds...took a while, and I am BTFO.

Did L-hangs instead of sits.

Comment #186 - Posted by: Brad at May 26, 2010 3:28 PM

I can't see Rob's 300lb madness enough!! And I LOVE that all the other competitors stopped and watched, haha!! Awesome, Rob!!

Comment #187 - Posted by: denise thomas at May 26, 2010 3:30 PM

30 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
supermans, 30 reps


Comment #188 - Posted by: beemer (f/39/5'4"/125) at May 26, 2010 3:35 PM



Comment #189 - Posted by: Chas at May 26, 2010 3:37 PM

Celebrate the return to port with a nice cheat meal. Punish the cheat meal with this WOD...the result?

as rx'd

23:54, some transition time.

I feel like I'm pregnant. Which gives me an incredible new respect for the pregnant women I know who Crossfit.

Comment #190 - Posted by: Adam (m/24/5'9'/161) at May 26, 2010 3:49 PM

took my time 31:04

Comment #191 - Posted by: charbs m/25/190 at May 26, 2010 3:49 PM


W/U: 17 ROM exercises.

As Rx: 21:54.

C/D: foam roll.

Most of the time spent doing the L-sits (on parallettes). Definitely something I need to work on.

Comment #192 - Posted by: rjf (Since 07-20-07. WOD no. 782) at May 26, 2010 3:49 PM

just about 22 minutes.

situps and L-sits looked pretty crappy. Need a lot of work.

Comment #193 - Posted by: TBone at May 26, 2010 3:58 PM

34 min.

Comment #194 - Posted by: Jdude at May 26, 2010 4:00 PM

thought it said one round.
9.07 for one round...

Comment #195 - Posted by: Kyle A. at May 26, 2010 4:03 PM


Didn't feel time was too important. I think it would have been easier faster. Concentrated on good form, full reps, and keeping moving.

3 rounds:
split leg good mornings 85lbs
low cable shrugs 108lbs

Comment #196 - Posted by: jc at May 26, 2010 4:09 PM


AS RX'D 17:52

Second WOD of the day for me, everything was Unbroken exept the L sits, L sit Average to complete in accumulate time was 2:15 per round.

Everything else I speed through the WOD more and more, Did this workout barefooted in my garage to minimize weight on the L sits.

TOTAL WOD Time was 17:52 AS RX'D


Comment #197 - Posted by: SANTI at May 26, 2010 4:13 PM


A buttercup today.

40 minutes (at that point the seconds are pointless, right?)

1 L 30 then 30 on my handy dandy CF PVC paralettes, GM, Abmat sits (broke my will to live) scaled 30, extentions

2 L 30, 15, 15, ...

3 L 15, 15, 15, 15, ...

My abs need work based on this WOD.

Comment #198 - Posted by: JTB at May 26, 2010 4:14 PM

forgot to mention L sits were done in the floor... no cheating when you do them in the floor, your legs are off the ground or they are not...


Comment #199 - Posted by: SANTI at May 26, 2010 4:15 PM

as rx'd


Comment #200 - Posted by: Troy at May 26, 2010 4:22 PM

25:26 as rxed

Comment #201 - Posted by: Kevin McClellan 48/M/195 at May 26, 2010 4:24 PM


Had to sub in tucks and used 10 lbs medicine ball for BE

15 mins even

followed by 30 min row

Comment #202 - Posted by: Aaron at May 26, 2010 4:33 PM

round 1= dumbells on a 45lb bumper plate
round 2= on a 45 and 25 bumper
round 3= 45, 25, 10
as else as rxd


Comment #203 - Posted by: Jonblaze at May 26, 2010 4:49 PM

rxd except lsits
1st rnd used DB sitting on 45lb bumpers
2nd 45&25lb bumpers
3rd 45,25% 10lb bumper

Comment #204 - Posted by: Jonblaze at May 26, 2010 4:51 PM

As rx'ed 25:03

used parallettes
done through some serious DOMS from the last two WODs

Comment #205 - Posted by: quinn McCutchen M/40/150/5'10" at May 26, 2010 4:51 PM

the L sits were terrible, good mornings were more like good night. butterfly sits ups..... no comment. and the toper with the back extensions from hell. ...... and yet.... i keep coming back for more.

time 29:45. a slow road to getting back into shape. i need to drop 30 to 40 pounds.

Comment #206 - Posted by: steven at May 26, 2010 4:57 PM

5-5-5-5-5 BP (175-200-220-245-270x4)
WOD, Scaled, 2 rds.

Comment #207 - Posted by: Josh M/35/74"/198# at May 26, 2010 4:58 PM

Feel weak from not doing this stuff in awhile but I'm ready to get back into it!

35# good mornings, 20# back extensions and modified the L-sits (had trouble with those)

Comment #208 - Posted by: Shelby G. at May 26, 2010 5:00 PM

as rxed 19:52
OMG my aching core!!!!!!!!!!!!

Comment #209 - Posted by: John at May 26, 2010 5:04 PM


Comment #210 - Posted by: R at May 26, 2010 5:06 PM

I did Fran last night on only 3 hrs of sleep. I also went from 5000ft to Sea Level.

Last weeks time - 6:30

Last night's time - 4:28 PR!

Needless to say, despite the lack of sleep, the change in altitude made a HUGE difference.

Comment #211 - Posted by: KDBurkus at May 26, 2010 5:09 PM

Rx - 19:29; M/39/199#

Comment #212 - Posted by: Greg at May 26, 2010 5:10 PM

Mod L Sits (knees bent): 17.55

Took this one easy. Been pushing pretty hard lately. Looking forward to rest day.

Comment #213 - Posted by: Michael Honcho M/31/5'10"/170 at May 26, 2010 5:19 PM

The L-sits were definitely my biggest challenge. I wasn't able to hold parallel the entire time but I never dropped. Oh the burn hurts so good.


Comment #214 - Posted by: John Dunaway at May 26, 2010 5:21 PM

28:38 Tucks, feet off the ground. All else as rx'd.

Comment #215 - Posted by: Thinlizzie at May 26, 2010 5:27 PM

28:42 as rx'ed (rolled up yoga mat for abmat)

Comment #216 - Posted by: Rory Mac at May 26, 2010 5:28 PM

No l tuck most of the ime

Comment #217 - Posted by: rhhs at May 26, 2010 5:33 PM

SUB bb


Comment #218 - Posted by: Ticotexas M/40/69/150 at May 26, 2010 5:37 PM

As RX'd
Core is shot

Comment #219 - Posted by: Matt Burritt at May 26, 2010 5:38 PM

D & W @ home
D as rx'd
W BE's 20# DB, GM's 40# BB
Towels for Abmat
D 22:43
W 23:05

Comment #220 - Posted by: waderpro D m/48 W f/45 at May 26, 2010 5:47 PM

29:03 at the station

Comment #221 - Posted by: Allie 39/M/172 at May 26, 2010 5:50 PM


60 l-sit 1:28/1:57/2:29
30 45# Goodmornings 1:35/1:35/1:31
60 abmat situp hands behind head 2:39/2:43/2:51
30 25# BE 1:02/:53/:49

Hands behind head really slowed down the situps.

Comment #222 - Posted by: Jim D 49/m/165/5'11" at May 26, 2010 5:55 PM

24:42 had to use dumb bell for good mornings and had to sub supermans with no weight for back extensions

Comment #223 - Posted by: Raph at May 26, 2010 6:01 PM

24.37 that sucked

Comment #224 - Posted by: Rosy in Atl at May 26, 2010 6:01 PM


Comment #225 - Posted by: controlfreak at May 26, 2010 6:05 PM


rolled towel for situps, decline bench for back extensions.


Comment #226 - Posted by: ericthered at May 26, 2010 6:16 PM

22 mins
sub'd roman chair for parallet bars - had to bend knees
dropped 25# after 1st of back exts

Comment #227 - Posted by: greg 6'3"/217/38 at May 26, 2010 6:19 PM


60s x L sit on parallel bars
30 x 42.5# bar
60 x anchored
30 x 25# lowest angle possible, no parallel one :(

Comment #228 - Posted by: FinnishCraig m/22/5'8"/150 at May 26, 2010 6:22 PM

Definately took my time on this one. I didnt use the 25 lbs plate for the back extensions, since it was my first time doing them. I probably took about 30 mins, just to practice and make sure I was using semi-decent form. I had to the the L-Sit between two benches, since I don't have the equipment for those yet (try to buy this weekend) and a towel for the situps. I also had to use a 1970 roman chair situp device for the back extensions, close enough for now though!

Comment #229 - Posted by: Jeremy Drenning at May 26, 2010 6:24 PM

No ab mat so I used a towel. Otherwise, as rx'd.


Comment #230 - Posted by: MTR/m/168/5'9" at May 26, 2010 6:33 PM



Sub'd supermans (with Abmat) for back extensions:


L sits were frustrating.

Felt as though Pukie was slowly making its way for a visit... never happened though. That was rough.

Comment #231 - Posted by: Jeremy A. Olive at May 26, 2010 6:38 PM


row 500

1 round for time of:
60 seconds tuck-sit on dip bars
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
22 pound plate Back Extensions, 30 reps
Time: 11:28

Looked nasty, didn't want to overdo my back, so I only did 1 round..

Comment #232 - Posted by: slowweak at May 26, 2010 6:51 PM

As RX'd: 18:45

No breaks on the first round of L-sits....held it easily for the minute. Three breaks round two, five on round three. No breaks on any of the other exercises on any of the rounds. 45# bar for Good Mornings. Used a small sandbag for situps with arms folded on chest and soles of feet touching. 25# plate held to chest on extensions with a complete stop at the hang (no momentum).

Comment #233 - Posted by: Kelly Moore 47/F/5'/114# at May 26, 2010 7:05 PM

30 second L-sit turned tuck-sit 12 seconds into rd 2
45# good morning - 15 reps
30 abmat situps unanchored sole to sole
25# plate back extensions on one of those exercise ball things


Comment #234 - Posted by: tdhalls at May 26, 2010 7:08 PM


Comment #235 - Posted by: Repto M/39/5'11''/235 at May 26, 2010 7:29 PM

Really great workout I could tell by my core yelling at me for 27:40. Concentrated more on form then speed since my ass cheeks were hurting between squats and fran. Really need to work on my L sit. Used dip station for L sits, and towel for Ab mat.

Comment #236 - Posted by: Rafael Lopez at May 26, 2010 7:43 PM


did not like this WOD....

found it to be an agrevation.....

L-sits were a pain...

Comment #237 - Posted by: Matthew at May 26, 2010 7:59 PM

30 sec l-sits, very tough

Comment #238 - Posted by: lk at May 26, 2010 8:03 PM


1/3 CF Warm up

3 rounds of:
L-sit (45 sec, 35 sec, 30 sec)
25# Good Mornings, 30 reps
60 situps, no abmat
10# Back Extensions, 20 reps


L-sits are killer. Back exts are killer too.

Comment #239 - Posted by: Greg-NOLA at May 26, 2010 8:06 PM


subbed tucks on paralettes for l sits. Otherwise as rx'd. My entire core plus hamstrings are totally done.

19:35... If I had done L sits it probably would have taken 40 min.

Comment #240 - Posted by: StevieB at May 26, 2010 8:48 PM


subbed tucks on paralettes for l sits. Otherwise as rx'd. My entire core plus hamstrings are totally done.

19:35... If I had done L sits it probably would have taken 40 min.

Comment #241 - Posted by: StevieB at May 26, 2010 8:48 PM

30 sec L sit
30 45# good mornings
30 sit ups
30 25# back extensions


Comment #242 - Posted by: b miller/245/5'9" at May 26, 2010 8:54 PM

As rx'd - 41:48
I did sub a 40lb curl bar for the barbell, gym was packed.

L-sits were tough. Loved it!

Comment #243 - Posted by: Brian M/31/218/6'4" at May 26, 2010 8:55 PM


As Rx'd


Comment #244 - Posted by: Mark Boston at May 26, 2010 8:58 PM

23:02 as rx'd. 1:30 L sit done on parallets, 1:30 done hanging from Pull up bar.

Comment #245 - Posted by: Fosco m/175/5'9/23 at May 26, 2010 9:01 PM


as rx'd
L-sits were done on paralettes, started with both legs straight then quickly went to tucking one leg in......tough
great core wod!

Comment #246 - Posted by: JimL at May 26, 2010 9:07 PM

Liked the WOD just not after that dirty hooker fran. i gotta work on those L-sits thats for sure

Comment #247 - Posted by: Christopher Hearn at May 26, 2010 9:08 PM

Rxd (L-sits on rings)


Comment #248 - Posted by: Jean-Paul Lara (26/m/5'10/168) at May 26, 2010 9:09 PM

Three rounds for time of:
60 seconds L-hang (broken up)
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
Supermans 30 reps


Comment #249 - Posted by: Matt 33/180/69 at May 26, 2010 9:25 PM


L-sits on parallettes though 23 seconds into the last round. Last 47 seconds hanging from a bar. They slaughtered me.

Comment #250 - Posted by: Skylar at May 26, 2010 9:25 PM

MGySgt. USMC M/48/6'2"/207

Didn't keep track of time except for the first round. 9:03 Was not really trying to do more than make this a good warm up for me since I am on day 2 of Wendlers 5-3-1 lift program.

OooRahh CrossFit

Comment #251 - Posted by: W.D. at May 26, 2010 9:39 PM



Comment #252 - Posted by: tpd122 m/23/5"8"/164 at May 26, 2010 10:00 PM

can anyone tell me what the sleeves are called that Rob is wearing on his legs in this video. I've been trying to find something like that for knee support.

Comment #253 - Posted by: Nate at May 26, 2010 10:15 PM


Had to do a knee tuck for the L sit-ups and used a Swiss ball for the back extensions.

Comment #254 - Posted by: Chris G. 43/6'1"/230 at May 26, 2010 10:45 PM


as RX'd


absolutely exhausting

Comment #255 - Posted by: BigRobb at May 26, 2010 11:21 PM

3 rounds:

60 second L sit (10 on, 5 off)
30 45lb barbell good mornings
60 unanchored situps (40,20)(20,20,20)(20,20,20)
30 25lb hip extensions (20,10)(20,10)(20,10)

7:26, 7:57, 7:42

23:25 05/26/2010

Comment #256 - Posted by: johnathon in seattle 28/5'8/152 at May 26, 2010 11:30 PM

Three rounds of:

60 sec L-sit (mixed with Knee Tuck)
30 reps 45 lbs barbell good mornings
60 unanchored Abmat situps
30 25 lbs dumbell dead lifts

32 mins 19 secs

Comment #257 - Posted by: Perry Cox at May 26, 2010 11:57 PM


Comment #258 - Posted by: Sherwood m/21/6'/200 at May 27, 2010 1:22 AM


L-sits on the rings...took a LONG time

Comment #259 - Posted by: J9 at May 27, 2010 2:45 AM

As rx'd:

1) 7:00
2) 8:12
3) 8:22

Total: 22:36

L-Sits got incredibly after after first round. A lot tougher than expected...

Comment #260 - Posted by: Arthur M/35/5'11"/189 at May 27, 2010 2:55 AM


20 min

Comment #261 - Posted by: Michael C. at May 27, 2010 3:43 AM

subbed L Sits on Rings


Comment #262 - Posted by: chris m/34/191/69" at May 27, 2010 4:12 AM

Well that was fun...
As RX'd 24:16

Scaled to Knee Tucks and 15 lbs on back extensions, time: 31:34

Comment #263 - Posted by: Tim/35/M/70/173 at May 27, 2010 4:20 AM


Did knee tuck sit on the first round and hung from the pull up bar in knee tuck position on subsequent sets.

Did 22 lbs on back extensions because that was the only plate weight I could choose in that range.

Comment #264 - Posted by: Mik at May 27, 2010 4:36 AM


Good Mornings with broomstick vice 45# bar
15 GHD Situps for 60 situps
Back Ext unweighted
Knee-up-sit for L-sit
No rings avail, alternated L-sit on dip bars & hanging.
Also I spaced and forgot to do first round of back extensions.

I went light b/c my hams/back were pretty sore from heavy deadlifts earlier in the week.

Also, I'm training for 100 consecutive full ROM pushups so I did 150 pushups in various sets before the WOD.

Comment #265 - Posted by: Lars at May 27, 2010 5:03 AM


Sub'd knee-up-sit after 1st round of l-sits:
21:55 approximately.

Comment #266 - Posted by: Matt Laney at May 27, 2010 5:38 AM

WOD as rx'd,


L-sit holds took ages,all broken,need to do them in pieces and build them up to a full minute,good mornings, all straight through wi a 20kg bar,ab-mat sit-ups ,all straight through,back-ext with 12.5kg,as obviously there's no such thing as a 11.34 kg plate !!!!,taped a 2.5kg plate to a 10kg plate,held behind the head,straight through.
after,F/S,D/L,Sn. halt. d/l's.Never seen a happy dance on the floor before, i don't begrudge it,i should've done this a wee bit faster !

Comment #267 - Posted by: Pedro Barrera Scotland at May 27, 2010 5:43 AM

Three rounds for time of:
60 seconds knees up sit(broken)
45 pound barbell Good mornings, 30 reps(unbroken)
60 Abmat sit-ups (40/20)
25 pound plate Back Extensions, 30 reps(broken)


low back and hamstrings are tight after this one

Comment #268 - Posted by: Bells 37/6"1"/195 at May 27, 2010 6:09 AM

doin crossfit again for about 2 months



Comment #269 - Posted by: Nick at May 27, 2010 6:14 AM

As rx'd, but subbed 100lb dumbbell deadlifts (50 each side) for back extensions: 19:50

Also, PR on Fran the other day: 4:11, w/ strict pull-ups.

Comment #270 - Posted by: jeo M/25/155/6'0" at May 27, 2010 7:15 AM

as rx'd 22:53

Comment #271 - Posted by: Jamie M/30/175/5'11" at May 27, 2010 7:27 AM


Used rings fol L-sit... weight could have definetly been increased on Good Mornings, 45lb too easy

Comment #272 - Posted by: Michael at May 27, 2010 8:50 AM


30 min

subbed tuck sits; no abmat; no weight on extensions (being careful about lower back health).

Dumped about a gallon of sweat and scared a few people. I guess summer's here.

Comment #273 - Posted by: BoboTMC at May 27, 2010 9:01 AM

Watching that seconds hand go around the clock was torturous as rx'd using rolled pair of uniform 31:56

Comment #274 - Posted by: Cphil24m/157#/5'9" at May 27, 2010 9:16 AM

39 min L sits got crappy at the end good workout

Comment #275 - Posted by: RussA at May 27, 2010 10:18 AM


L-sits were hard. My core is a mess right now.

As rx'd: 15:16

Comment #276 - Posted by: Caleb at May 27, 2010 10:33 AM

L-sits were tough. as rx'd 14:31

Comment #277 - Posted by: Biggie at May 27, 2010 10:53 AM

The L-sits are a set time and we are to stress minimal rest over speeding through movement...but the workout is for time?!

Comment #278 - Posted by: JoeK at May 27, 2010 10:54 AM



Comment #279 - Posted by: panger at May 27, 2010 10:59 AM



WOW!! I am going to feel this in the a.m.

Comment #280 - Posted by: matt_joyner81 at May 27, 2010 11:54 AM

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps


L-sit - hanging knee tuck
Good Mornings at 11kg
no sub for Abmat
Back Ext at 5kg

Time 23min 28sec

Has to be cajoled into doing this wod but thoroughly enjoyed it. The fact that I got a faster time than Pedro was the icing on the cake, OK yes he was doing it as Rx'd but I still did a very small, I got a faster time than you dance, hardly ever get to do them.

Also got pb on OHS of 51kg (remembered my happy dance this time). Pleased, a couple of weeks ago I could hardly get 40kg.

Had a laugh the wee bloke who was nearly on top of the squat rack when I was doing my BS moved his bench near the rack and started working out. Then when he saw me doing OHS and that the barbell was over his head he had the good sense to move.

Good happy fun

Comment #281 - Posted by: Elaine, Scotland at May 27, 2010 12:01 PM

bw 251.4
subbed tuck sits, everything else as Rx, 30:50

Comment #282 - Posted by: Geoff L at May 27, 2010 12:06 PM

As rx'd (barely), 33:15.

Wow, did this one suck. L-sits were the worst - I have tried these before, but never in a WOD. It wasn't long before I was basically doing sixty 1-second was discouraging, they probably accounted for 1/2 the time of this WOD. Quads and hip flexors and abs on fire. Good mornings were fine, but I lost count in round 3 and may have done 40. Used a rolled-up towel for abmat situps - these were tough after the Ls. Back extensions were really hard with the added weight - tried to keep these strict with no hip involvement.

Afterwards - who knows why - I decided to do a speed bench workout. Probably because I'm slipping in an extra rest day tomorrow. So I did:

Bench press 12 sets of 2 reps: on the minute
Used 175 (~73% of 1RM)

This was a lot more fun than the core stuff.

Comment #283 - Posted by: Mel/37m/5'10"/175 at May 27, 2010 12:17 PM

Rx'd 31:50

long workout..L-sits were very poor because of my very tight hamstrings, situps took up most of my time

Comment #284 - Posted by: John/24/5'8/175 at May 27, 2010 12:25 PM

18:23 scaled - did only 30 situps each round, bent my legs on the L-sits when the true position became unsustainable for even 10 seconds.

Buy in: light rowing and burgener; dead lifts 5-3-1+ at 315-355-395(got 4, new 3RM+10 and 4RM!)

Comment #285 - Posted by: Kamper M/45/200/74" at May 27, 2010 12:34 PM

as rx'd: 14:27

Comment #286 - Posted by: Kevin: M/38/6'/195 at May 27, 2010 1:24 PM

2 rounds + an extra 60 sec. L-Sit

Comment #287 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at May 27, 2010 1:47 PM

2 sets untimed working on form, 20s intervals of L SIT

Comment #288 - Posted by: xbadamsx at May 27, 2010 2:04 PM

60 sec L sit (on dip station, cumulative time)
30 good mornings w/ 45lb bar
60 situps (soles together w/ rolled towel to imitate abmat)
30 back extensions w/ 25lb plate


L sit broken into 4-6 sets per round. Good mornings done slow but unbroken. Situps unbroken. BEs unbroken 1st round, broken 1 time in 2nd, and stopped 3 times in 3rd round but never set down the weight.

Comment #289 - Posted by: R.Lee_Seattle at May 27, 2010 2:11 PM


Subbed 25# good mornings for 25# back extensions.

Comment #290 - Posted by: Chris O m/29/175 at May 27, 2010 2:19 PM

Subbed 30-45# good mornings for back extensions due to working out at home (no machine). L-sits became L-hangs became tuck kneed hangs. :-P One positive: finished last set of 60 sit-ups unbroken.


Comment #291 - Posted by: James m/30/204/5'8" at May 27, 2010 2:42 PM

Warm-up 3 X 10 (Pull-ups, overhead squats, Dips)

as rx'd: 17:21

Comment #292 - Posted by: Casey at May 27, 2010 3:02 PM

30s L sits on dip station (set 1 good)
30s set 2 - broken in 2 15s sets
30s set 3 - not so good
15 good morning w/ 45# bar
30 situps (soles together w/ towel)
15 back extensions on swiss ball w/ 25# plate

30 sec tuck sits on dip station
15 good mornings w/ 45# bar
30 situps (soles together w/ towel)
15 back extensions on swiss ball w/ 25# plate
all sets unbroken except last set of situps - broken into sets of 10

Comment #293 - Posted by: nat&chris at May 27, 2010 3:46 PM

19:08 as rx'd

Comment #294 - Posted by: The polish rifle at May 27, 2010 4:09 PM


subbed supermans for back extensions
the rest as Rx'd:

Comment #295 - Posted by: dschmals15 at May 27, 2010 4:10 PM

23 / M / 5'9" / 135lbs

3 rounds of
L-sit, 30 seconds
45lb good morning x15
Ab-mat sit-ups x30
25lb back-extension x15


My injured elbow was giving me hell during the L-sits, so I had to do most of the time supported on my forearms on the dip station. They're easier that way, but still horrible.

Comment #296 - Posted by: BC at May 27, 2010 4:24 PM

Used 2 dumbbells for the L-sits. Last round I just couldn;t get my legs off the floor! I did effort to move them mixed with one-leg raised for 60 seconds. Funny to strain and stare angrily at my feet and have them just sit there.

OW as Rx'd.


Comment #297 - Posted by: Sethro M/37/5'9"/185 at May 27, 2010 4:50 PM

35:00 (l-sits wilted over time) back extensions on roman chair

Comment #298 - Posted by: ryan 6'/33/185 at May 27, 2010 7:01 PM

as rxd 21:00

Comment #299 - Posted by: Chewuch Jeff 36/5'9"/190 at May 27, 2010 7:30 PM

2 rounds of:
60 sec L sit (on dip station, cumulative)
30 good mornings 18kg
60 situps rolled towel
30 back extensions 5kg plate

L sit broken into 6 sets per round. back ext broken into 3 sets per round but never dropped the weight.

Comment #300 - Posted by: zenoperegrinus at May 27, 2010 7:40 PM

18:06 - painful

Comment #301 - Posted by: Rago at May 27, 2010 7:53 PM

DNF L-Sits

Otherwise, 25:40

Comment #302 - Posted by: JRPD at May 27, 2010 8:07 PM


as rx'd

Comment #303 - Posted by: Francis Vu Nguyen at May 27, 2010 11:09 PM

Holy 38 minutes later Batman! This one killed me. I went slow and steady on the Abmat situps, unanchored. The L-Sits were horrible to say the least. I had to do back extensions using a dip-bar(think sideways). It hurt, but it worked. I'm feeling it 16 hours later.

Comment #304 - Posted by: AngeloPell at May 28, 2010 1:47 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 28:58
When I read this I was thinking it would be taxing.. I'v never done L-Sits and I've only done good mornings a couple times (previous WODs) before.... GREAT WOD... Very challenging... I'm adding the good mornings to my routine from now on... great posterior chain and good injury preventer for squatting, etc.
I had kind of an odd feeling post WOD... even into today, the next morning after the night workout... I was going to run around with the dog in the morning and last night after the workout, but my muscles were firing all weird. It was like my hams and quads were out of sequence.. not enough sleep this past week could be a good factor in poor recooperation though. I liked the L-sit as well... the biggest surprise was that the station that made me break the most times was the last weighted back extentions.. I did the l-sits o.k. but the last set was a tough one to push through without too many breaks.. I did all good mornings unbroken and the situps weren't that bad, just tough because you're already taxed from the L-sits.. the weighted back extentions killed my hamstrings and my lower back toward the end of the 2nd round and into the middle of the last round as well.

Comment #305 - Posted by: Anton at May 28, 2010 4:54 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 28:58
tough good WOD.. posterior chain and core was hit hard.. I'll be adding the L-Sit and the goodmornings to my routine more often.. great exercises..

Comment #306 - Posted by: Anton at May 28, 2010 5:10 AM

subbed regular sit-ups

Comment #307 - Posted by: Tyler Scott at May 28, 2010 7:50 AM

subbed regular sit-ups

Comment #308 - Posted by: Tyler Scott at May 28, 2010 7:51 AM

2 rounds at 20:23 then played a litle soccer.

Definitely going to work on L-sits this summer. What an awesome exercise for total body control. I was shaking like I was being electrecuted on every attempt in the 2nd round!

Comment #309 - Posted by: SeanW 32/m/215 at May 28, 2010 8:43 AM

CFWU x 3; shaved a few situps off of the warm up

As Rx'd*

1st rd, L-sits in 15 sec bites, everything else unbroken
2nd rd, L*-sits 10 sec bites, GMs unbroken, Situps 30+30, BEs, 15 + 15
3rd Rd, L*-sits, 10 sec bites x 4, 5 sec x 4, GM unbroken, 30+30 on situps, 10 x 3 on BEs

* L-sits were more "squiggly" sits as my legs curled up on me; used large Kettlebells for supports.

Wow what a nightmare; 39:08

Comment #310 - Posted by: F15E_WSO/47/6'/180 at May 28, 2010 9:13 AM

Ouch! 36:54. I'll be walking funny tomorrow, no doubt!

Comment #311 - Posted by: Michael m/47/5'9"/175/MI survivor at May 28, 2010 10:39 AM

3 rounds:

l-sit, 60 seconds (dip bars)
45 lb. barbell good mornings, 30 reps
60 butterfly situps
30 back extensions (45 deg holding 25 lb. plate to chest)


Comment #312 - Posted by: cbecker at May 28, 2010 10:43 AM

2010-05-28: 26:08. Poor form.

Comment #313 - Posted by: gs at May 28, 2010 11:05 AM


Comment #314 - Posted by: nathan at May 28, 2010 11:38 AM


sub towel for ab mat situps


Comment #315 - Posted by: Eric-Clint, Texas at May 28, 2010 12:04 PM

the porch.
didn't realize how hard the L sits were.

Comment #316 - Posted by: mgmoren at May 28, 2010 12:13 PM

M/64/198-Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
Back Extensions, 30 reps (no wt)

Comment #317 - Posted by: peejay2 at May 28, 2010 1:31 PM


35# barbell Good Mornings
back ext with no weight

28:50 (?--erased time before posting)

Comment #318 - Posted by: mom to five at May 28, 2010 1:47 PM


As Rx'd (for first round/remainder of WOD was scaled to tuck sits):

The first round L-sits were Rx'd, then I had to scale to a tuck for the remainder cause after those 60 abmat situps and the good mornings I couldn't even extend my legs into a full L-sit anymore. So the last two rounds were with 60 second tuck sits. Definitely got a weakness exposed an I'll work on my L-sits more now.

Comment #319 - Posted by: Jordan D. at May 28, 2010 2:29 PM

age 20 bw 170

did Betty sort of

subbed 135# hang power cleans for push press
total time: 4:26

great workout

Comment #320 - Posted by: Chris S at May 28, 2010 3:45 PM

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
10 pound plate Back Extensions, 30 reps

Time 21:53

Comment #321 - Posted by: jeff gebbie at May 28, 2010 4:51 PM



L sits were very sloppy

Comment #322 - Posted by: CChurch at May 28, 2010 4:59 PM


- L sits dragged severly after first round. Done with chairs equidistant apart like dips.
- Good mornings done with 45lbs in a backpack and held behind head.
- Back extensions done with 25lbs in a backpack and held at chest.
- Subbed towel for abmat.


Comment #323 - Posted by: cnc at May 28, 2010 7:07 PM

26:32 w/ l-sits from swingset crossbar--not great Ls. Did supermans. ran .6 mi wu 4:50. hammies already tight...

Comment #324 - Posted by: kevin o at May 28, 2010 9:21 PM


Did some sort of bastardised version & hated it.
Short on time - should have scaled up.

Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

For the L-sit, accumulate 30sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Comment #325 - Posted by: JT at May 28, 2010 10:58 PM


Did it after work

Comment #326 - Posted by: Cleveland at May 28, 2010 11:43 PM

19:32 (Two days ago now and it hurts to sneeze...)

Comment #327 - Posted by: AP at May 29, 2010 6:08 AM

V sits
regular unsupported sit ups

Comment #328 - Posted by: sherwood sr 49/210 at May 29, 2010 7:23 AM


Comment #329 - Posted by: mcdontron at May 29, 2010 12:50 PM

Wow, debilitating back pump going. That was intense. Probably going to feel like a have a hernia tomorrow. Time: 37:00 roughly. Didn't go as fast as I could have, focused on quality reps more.

Comment #330 - Posted by: Daane M/21/5'10"/170 at May 29, 2010 6:01 PM

towel for abmat
Daniel 25# kettlebell good mornings for back ext
Andie no weight good morning for back ext, cut all reps in half

D - 24:11
A - 14:37

Comment #331 - Posted by: hub at May 29, 2010 10:59 PM


as Rx'd

L-sit.................................! W.T.F

Comment #332 - Posted by: HK at May 29, 2010 11:52 PM


Comment #333 - Posted by: cory at May 30, 2010 4:41 AM

35yom / 206lbs

20 Second L-sit
20# barbell good mornings, 15 reps
20 Ab-mat sit-ups
15 back extensions


Broke up the L-sits (used to flat benches side-by-side), but was pleased with how long I was able to hold them with both legs extended. The most time consuming portion was the back extensions. I REALLY need to do these using the back extension equipment next time (as opposed to the Smith machine and a swiss ball).

Comment #334 - Posted by: Bphantom at May 30, 2010 9:28 AM

@ the sweatbox

did L-sit on the rings
rest as Rx'd


Comment #335 - Posted by: N_Rahim 28/m/145# at May 30, 2010 1:20 PM

as rx'd, but L-sit form horrible (more like S-sit)
PM, WS gym

Comment #336 - Posted by: Ajax at May 30, 2010 3:22 PM

As Rx'd with L-sits on the rings.

Comment #337 - Posted by: Miyagi 30/m/162.6# at May 30, 2010 4:28 PM

as rx'd
with l-situps on the rings like my best friend miyagi!!! love you long time!


Comment #338 - Posted by: al deezy at May 30, 2010 5:05 PM

First round L-sit, last two rounds knees up.
good mornings at 10#
back extensions unweighted
situps 60-30-30


Comment #339 - Posted by: helen at May 31, 2010 9:04 AM

(only time for 2 rounds. broke L-sits into sets of 10 secs, form still sucked)


Comment #340 - Posted by: dsm19 M/31/6'0/210 at May 31, 2010 10:20 AM

Subbed Planks for the L sits.

Times Me- 15:29 as Rx. Lori- 19:10 (25lbs on GM n 10 lbs on BE)

Comment #341 - Posted by: Madman75326 at May 31, 2010 5:32 PM


Comment #342 - Posted by: ninjaken99 at June 1, 2010 6:24 AM


Matt: 30:00
30 lb good mornings
10 lb back extensions

Mitch and Julie did about 2 rds

Comment #343 - Posted by: Doug at June 1, 2010 8:22 AM

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps


Comment #344 - Posted by: Louis Herrera 51 70" 177 at June 1, 2010 8:32 AM


23:30 (bent knees on 2nd & 3rd L-sits)

Comment #345 - Posted by: VooDoo Medic at June 2, 2010 3:59 AM

Run 400m, CFWU - 2. Burgener. Messed around on TRX with Beverly. Did heavy snatches at Triangle before this WOD.
L sits tough. Not very rigid. Legs way below parallel after 1st couple of rounds. Good job keeping legs together though.
Think I messed up tech on situps. Read heels together, not soles. So, no butterfly situps.

Comment #346 - Posted by: jrm at June 2, 2010 7:43 AM

L sits form poor

Comment #347 - Posted by: RB at June 2, 2010 5:56 PM


Subbed towel situps for Abmat situps

L-sits really slowed me down.

Comment #348 - Posted by: Matt I. at June 3, 2010 2:38 AM

31/m/71"/177#/Palmyra, NY

CFWU x3 (no back ext)


Comment #349 - Posted by: Archer6479 at June 3, 2010 4:38 AM

bad day.
back felt shot

broken 60sec-L
only 2 sets at 15 minutes

Comment #350 - Posted by: NJS-29M-5'7"-180 at June 3, 2010 5:23 AM

L sits sucked bad - ended up using steps on 2nd round.

Comment #351 - Posted by: Jack - THFC at June 3, 2010 10:57 AM

L-sit on paralettes
swiss ball BE
slow on GM's (3-4 sec each)


Comment #352 - Posted by: schinizel/m/31/5'9/150 at June 3, 2010 9:19 PM

Three rounds of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

Completed the Pack WOD untimed. Began unscaled, but quickly realized the sit-ups were going to take all day. Will shoot for the full thing next time.


Comment #353 - Posted by: Kent at June 4, 2010 2:10 PM

"Mrs. Miyagi"

As Rx'd.

Comment #354 - Posted by: Miyagi 30/m/162.6# at June 6, 2010 10:11 AM


30 sec L-sit
as rx'ed for the rest


Comment #355 - Posted by: JBreakey m/18/5'11"/165 at June 6, 2010 1:43 PM

Nice, but tough! L-sits destroyed me, almost met pukie at the start of round two and was seeing stars after the second set of good mornings.
Rolled towel for abmat, otherwise as rx'd.



Comment #356 - Posted by: Jonk at June 7, 2010 4:31 PM


Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

For the L-sit, accumulate 30sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Round 1 - accumulated about eight seconds of L-sit on parallelettes before switching to tuck sits - pretty lame tuck sits with feet touching the ground for the rest of the workout

good morning with 45# curl bar

Round 2 -

switch to good morning with 45# oly bar

all rounds - used 3" roller for abmat


Comment #357 - Posted by: EMelton at June 8, 2010 11:59 AM


Comment #358 - Posted by: blckorder at June 8, 2010 1:00 PM


Comment #359 - Posted by: blckorder at June 8, 2010 1:01 PM

rx'd: 28:05

Comment #360 - Posted by: JeffChalfant 31/168/5'10'' at June 8, 2010 3:13 PM

rx'd: 28:05 hammies sore for a week!

Comment #361 - Posted by: JeffChalfant 31/168/5'10'' at June 8, 2010 3:14 PM

Messed this one up, forgot the 25# for the Back ex...28:50 with breaks for class.


Comment #362 - Posted by: brian p at June 8, 2010 6:38 PM


Comment #363 - Posted by: Ukkrew at June 8, 2010 9:48 PM


Comment #364 - Posted by: EJ at June 9, 2010 4:34 PM



no ABMAT/subbed rolled-up towel

Ernest 39/M/61"/156

Comment #365 - Posted by: twiki2 at June 9, 2010 5:17 PM


as rxd 23:40

Comment #366 - Posted by: Ssscaler at June 9, 2010 5:57 PM

:30 L sit (poor)
30# barbell good morning - 15 reps
30 situps
15# plate bk ext - 15 reps

Comment #367 - Posted by: PB m/43/6'/155 at June 11, 2010 7:49 PM

30s L-sit (after 45s had to tuck legs in)
15 good mornings
30 (unanchored) sit-ups with arms
15 25# back ext.


Comment #368 - Posted by: Callum at June 14, 2010 10:06 PM

cut the 25# place to do them


Comment #369 - Posted by: MoGreene at June 17, 2010 1:23 PM

Did this workout on 8/4/10 due to my foot injury (turf toe). I felt sluggish today and it was hard mentally to push myself. I think I need more sleep. I scaled the workout to the following:

3 Rounds for time:
45 sec. L-sit
45 lb. barbell Good Mornings, 20 reps
45 unanchored, no AbMat or towel, situps
25 lb. plate Back Extensions, 20 reps.

Finished in 29:58.
I was able to do a bent knee L-sit for only the first round. After that, they became knee tucks or I would extend each leg out one at a time.
I need to check on the form for Good Mornings because I felt them in my low back and not as much in my hamstrings or butt.
The sit ups were really tough. I ended up swinging my arms a bit towards the end to help me finish.

Comment #370 - Posted by: RJB7 at August 4, 2010 2:35 PM


Three rounds for time of:
60 seconds L-sit--SUCK!!
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups, feet unanchored with soles together.


finished w/5:00 jump rope work (VFF)

Comment #371 - Posted by: Chad at August 24, 2010 4:17 PM

60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

Time: 25:50

L-sit on parallelits

Tried to Jimmy rig the back ext but failed so lost some time. Ended up doing standing stiff leg deadlift with 25 lb plate.

Comment #372 - Posted by: chaps at August 24, 2010 5:09 PM


Comment #373 - Posted by: Michal at September 2, 2010 7:15 AM

2 rounds

Comment #374 - Posted by: dcyn at December 15, 2011 11:04 AM
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