Lets do it for Mike!!!

18 min! Wrists are killing me

I'm just really getting into crossfit how long will it take to start gaining strength to complet the wod at the recomended weight?

Not a big fan of backwards hats and sunglasses while working out. That's some globo gym stuff. I saw a lot of it at the OC throwdown.

Look at that hipster! tehehe I knew about crossfit before like, it was like, popular n stuff.

@#3
I'll let you know when I feel like I can do a "as rxed" wod.

Crossfit progression is so dependent upon so many factors. Age, previous conditioning, your own willingness to push harder on your own level, how well you care for your body (and soul) outside of the gym and a host of other details contribute to the rate of your progression.

For me, at 38, I'm very happy that I'm now down to one (albeit large) band on my pull ups. This has taken me since August of 2011. Crossfit is never easy and it shouldn't be. It's about the very cool challenges that keep our minds engaged while our bodies get better.

Or, I could be wrong. If I am, could someone please let me know when I'll be able to do a double under without whacking myself so hard with the rope that I appear horsewhipped.

26 min
back ext on swiss ball, situps w/dumbbells at feet
800 meters on treadmill

That looks like Mikko's gym in Pori!

159-49

Done in 16:36....

Great comment, Lauren. I absolutely agree. Hard work and sacrifice is the name of the game. If you want to hit RX...its about discipline. You willing to work twice a day? Stop drinking?(beer and soda---and any other sugar drinks that will hinder your development)? Eat more proteins? Sleep more? HOW BAD DO YOU WANT IT?-- Is the question. And im asking myself as well because im far off from where i want to be. We all have weaknesses but thats what Crossfit is all about...becoming better each day in every way, mentally and physically. GIT R DUN!

Pic is taken @ CrossFit Finnish Championship Event held at CrossFit Pori, Mikko Salo's box..

Funny how you guys make issues about hats.. Sunglasses? Nope, eyeglasses instead ;)

Does anyone know a good Crossfit APP? Is there one made by HQ? I am looking for one with WODs, timer, examples of lifts, and other tips. I am in Afghanistan so this would really help when the internet is not cooperating. Thanks!

Hey,

I'm Dom, from Germany. Today "Michael" was my first Crossfit WOD ever. I scaled the back extensions and the sit ups to 35, but the running at 800 m. My time was 36:14, not a big deal for a regular crossfitter but for me a big success because i managed all the 3 rounds. Great win for my mind!

Sub'd crunches for situps

22:54

m/46/185

19:31

28:08

FOB Salerno

1km instead of 800m all else rx'd 20:50

Why sub crunches for sit ups Bryan? Just curious

On the demo video for Michael, they have GHD sit-ups instead of regular sit-ups. Which version is correct? Is HQ shying away from GHDs?

Sunday musings...

1) Spring. 60 degrees and sunny in Cleveland. Weird.

2) Re-rack. It's 10:15 as I start to write, 9:15 for our bodies on this first day of Daylight Savings. All but I have returned to bed or have yet to arise, even the Tasmanian Devil dog, curled up around her ball.

3) Double-unders. Mrs. bingo, upon hearing of Speal's Tabata DU score of 39 after a Tabata session: "Holy crap...that's like 4 revolutions per second. If he ever missed one and hit himself with the rope he'd cut his flipping leg off!"

Another CrossFitter chez bingo...

4) Departure. I went to the funeral of a former business partner yesterday, felled too soon by MS at the age of 70. Ron died poorly; he suffered mightily for many years before his ultimate relief. A man of great faith and equally great fidelity to his particular Church (the Church of my youth), we were told of the comfort he realized in his departure.

(As an aside, I wrote once about a funeral I attended where the pastor clearly had no inkling who the deceased was. This ceremony, on the other hand, was presided over by a priest who'd babysat the children of the deceased as a teen, and had a 30 year friendship with the family. Huge difference.)

I continue to struggle with this, frankly. The intersection of religion and faith has become even more confusing to me as I round the turn at the far end of life's track and head into the last 1/2 of the race. The intersection is kind of like a 4-way stop where 4 cars arrive at almost the same time. Who goes first? What are the rules? Who decides what rules apply? As you sit there what can you expect of the other three? Do they know the same rules? The rules part of the conversation, the religion part, continues to confuse me and has become more confusing as I've gotten older. At the 4-way I just sit and idle.

But faith...ah, faith...here I seek comfort. Here is where I seek to be at ease. There must be something before and after that 4-way, right? As a scientist I am compelled to go back in time, as far back as I possibly can, in order to try to understand so that I may go forward in time, so that I may forecast what is to come. Yet there is always a point beyond which the exploration cannot proceed, forward or back. Conjecture and theory must yield there to something else.

I sit at the 4-way stop, GPS programmed for a journey toward faith. Cars come and go from 3 sides as the Garmin processes my request. The journey must be a long and complex one; the GPS continues to ponder the route. There I sit.

Uncomfortably.

5) Home. Grampbingo called me with a funny story. Seems my niece, Jenbingo, was visiting overnight on her way to the airport and a lacrosse festival. Nothing new there, but she had a friend along, the daughter of a long-lost college friend of mine. Lydia would spend the night in my ancestral home sleeping in the primordial bed from which sprang...yours truly!

I thought a bit about this as I sat in church yesterday. Home is a funny thing, eh? The definition of home is rather a moving target. When are you considering the question? Who's home are you thinking about? My partner Ron's entire family decamped to Kentucky 10 years ago, but it was home to Cleveland that he returned, back to his ancestral home for his eternity.

I've returned more than several times for visits "home", nights spent in the primordial bed. Some good, some not so much, each ended with a trip "home". It's funny--for 20 years or so Cleveland did not really feel like home to me. Nope, it was kind of a lay-over, an intermediate stop of some series of flights to wherever home was going to be. One of my biggest adult surprises was returning to Cleveland in year 20 and all of a sudden realizing that I was going home, to Cleveland, for the first time. It took 20 years and 2 children choosing to live there, but when I landed I was finally home.

The lesson today is that you CAN go home again. You just need to figure out where home is.

I'll see you next week...

M/37/6'1"/200

21:17

FOB Salerno

@19 - situps are really hard on my lower back....crunches less so.
Given that i had a sore back anyways coming off DT yesterday and that this workout has loads of extensions, I decided to play it safe and sub in something less painful.

@ 19 - still had a great workout...PR by nearly 4 minutes!

subbed back extensions for supermans

17:35

General question about back extensions: The instructor in the demo video was doing hip extensions, keeping his lower back straight and bending at the hip. If you do back extensions, you would be curving your lower back. Isn't that bad for it?

3 rounds
1/2 mile run on treadmill
50 good mornings, 45# bar
50 situps on decline bench

22:22

Rx'd - 23:00 (butterfly abmat sit ups)

After 11 days of crossfit, finally a workout we could complete as Rx'd, albeit on the slow side.
Back extensions are tough.

Tim: 29:12 m/50/5'9"/130
Kristy: 34:35 f/34/5'4"/135

21:41...Weak sauce.

17:57 Michael at 3 rounds time
31:00 Michael at 5 rounds time

As rx'd 23:20. 1minute faster than last time. Still dislike the back extensions.

Carole

Outside, on the track. First time this year. 65 degrees, in Wisconsin, in March!

3 rounds:

800m run
25 sit-ups
25 push-ups

17:20

Kevin

400m
400m (backwards)
200m
100m

Thank you bingo.

3 rounds

800m
25 sit-ups
25 push-ups

17:20

31/M/6'/225

Subbed 35# swings for extensions

25:54

24:26 rx'd. RIP

32:30 Not great, but getting better every day

29:50 - my sit-ups are WEAK!

20:26 RX'd

Feeling it!

Sub supermans for extensions 26:07. Kinda took it easy as my left knee hasn't been great.

27:07
Army standard Sit-Ups...no arm flailing.

21:06, sub'd hip extensions for back extensions

low row 4sets,wide grip row6sets,rear delt 6sets,triceps6sets,Lats pulldown 3sets,Lats raise 4sets , dead lifts2sets. treadmill 40mins.

22:50 ... topped my last time of 24:30

25/F/5'1/115
March 15,2011-24:10 Rx'd
and
March 10,2012- 18:51 Rx'd
Took 5:59 off my time! Yayaya!

19:45, did sit-ups then back ext accidentally. Subbed supermans for back ext, straight leg sit-ups.

19:00, RX

Did this one in the park today, one lap almost exactly 800 meters. Spring is right around the corner here in the south of Sweden, had 10C degrees during the WoD.

27.02

Hi,
I like no I love CrossFit but I'am a beginner about CrossFit.

I did the Workout from Today and i need 24 min.

31:56 first WOD ever...
Gruß an Dom aus Dossenheim / Germany

Pull-ups, Push-ups-Sit-ups, and Dips
Having a total knee replacement on 2 April 2012
M/54/6’/205

23:55 as rx'd ran on a treadmill at 9

As rx'd 25:25

WeAk on the run.

25/m/6'2"/276

56:07.8 As Rx'd

25/m/6'2"/276 lbs

56:07.8

27 minutes

made 900 meters just to be able to run back and forward to a nice place.
Distance between points 100 meters,

Last 200 meters are a to go more then ever.

With a partner I can take out 1 minute or so.

16:35, did back extensions with feet under picnic table and hips on bench (far from the best setup), Army rowers for first 35 of each round and then situps, no run since I can't run and no other cardio equipment available

First time back in a while. Sub'd 1000m row for 800m run. All else as rx'd: 27:12

QUESTION: HAS ANYONE EVER DEALT WITH PLANTAR FASCIITIS? I've had it for a few months and anytime I train (Krav Maga, run, play hockey, etc) it gets aggravated. It's improved, but still with me 3-4 months since first symptoms appeared. Any advice would be much appreciated. Thanks! - Matt

40M/5'10"/167#

W/U: double-under, 50x; good morning, 50x; dynamic ROM exercises.

As Rx: 17:20.

C/D: light walking outside.

Off PR by 1:34. 21st time doing this WOD. I haven't had a time this slow since 2008. Runs on outside road course (64F, 28% humidity, wearing RealFlex). They felt like I was moving in slow motion on rounds two and three. Low back was a little tight.

Done in your honor, Lt. McGreevy. RIP.

18/m/5'8''/155

First week that I crossfit every day (exept rest days)

21:54

Done in 30:32
Back extensions killed me.

24/m/5'10/185 21:57 3rounds of 800m, 50 back extension, 50 sit up.

21:39 rx with butterfly abmat situps

sub good mornings as usual

14:47

46/M/6'2"/190 22:14 rx

23/M/6"0/205

27.48.84 as rx'd

Weak on the back extensions and paced myself at a 4 min 800 m. Slowly getting myself back into it.

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

25:15

21/M/5’6”/160
CFBD: 2/27/12

"D.T", details there.

16:52
subbed supermans for back ext.

As rx'd: 20.15 PR

6.58, 6.41, 6.35
(PR'd, even though I thought I was taking it easy; ultra banged up from last two WoDs and extra tired from camping last night by the Suwannee river)

111119: 20.28
110405: 21.40
100921: 22.08
091029: 24.07
090526: 23.30

28:40
As Rxd

20:56 as RX

Great workout combining the back, abs, and core in general with the funning. Love it!

I heard somewhere that supermans put a lot of strain and stress on your lower back any truth to that? Thanks

800m run
50 Goodmornings (45#)
50 Situps

21:15

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Jog 400M

As rx'd: 23:01 PR
Foam roll after
Compared to 110405: 26:02

M/28/175
24:59

W/U 5x3 DL top'd at 365lb, 5x3 80lb Pullup +misc warm ups (row...)

M/27/175 as rx'd 16:34
M/33/166 as rx'd 17:44

M/26/5'7"/143

As Rx'd with Decline Situps:
15:11

PR by over 5 minutes!!!

Ran 10mi before, then 19:30 as rx'd.

Subbed good mornings with 45lb bar
22:38
Rip Lt. McGreevy

31:36

18:48 as rx'd, runs on treadmill though

.5 mile
35 back extensions
35 sit ups
34:56
22/m/6'/225

This was a fun workout... Hard, but fun

24:30 as rx'd

The 800's were tough because the back stretch was into the wind... but I guess the home stretch was with the wind so it evened out.

22/M/5'10"/162

1st WOD per RX w/out CF gym equip. 21:48
Outta shape, post-WOD feelin' great.

F/28/5'6"/148 lbs

25:58

19:50

Sub 35 burpees per round for run, 30lb barbell good mornings for back extension.

This is my first cf workout, I only made two sets at 25.54 minutes.....question, what does rx'd mean??

19:40 as rx'd

25/m/5'10"/173

25:40 rx'd first outdoor run of the year!!!

21:17. I would say Rx'd but the 800 meter run was a guestimate.

Had a dream last night of a WOD...weird haha

29:00

18:26. Sub 600m instead of 800m.

as rx'd
19:25

15:11...had to use treadmill

On treadmill w/ 0.5 incline.
Anchored situps, hands floor behind head to feet.
23:34

FOR BINGO check this link, you may find it interesting.

http://christianworldview.net/2011/god-and-stephen-hawking-john-lennox-refutes-the-grand-design/

FOR BINGO check this link, you may find it interesting.

http://christianworldview.net/2011/god-and-stephen-hawking-john-lennox-refutes-the-grand-design/

32/M/202#

20:33.....

....and decided to go 1rep max on back squat, deadlift, and bench press PR'ing on all.

Back Squat: 315# (was 285 last month)
Deadlift: 435# (was 385 last month)
Bench Press: 265# (was 255 last month)

Total: 1015 Thank you Crossfit!!!!

Did scaled DT, results there.

As rx'd - 28:30

31:25 subbed push-ups for back extensions --no GHD machine and need the chest work out. Ouch.

Prayers for Lt McGreevy's family. For those of us that are able, it continues to be a privilege to honor a fellow service member by giving our all to something so simple as a WOD, especially a hero WOD.

20:10

18:45 Run was probably more like 700 m, Back Extensions and anchored sit ups w/ med ball

Does anyone know what the Rx'ed version has- anchored sit ups, unanchored sit ups, GHD situps...????

33, 5'3" 128 lbs

17:46

22:50

Subbed 1000m row for 800m run

23:27 mins

M/44/5'11"/200

3 rounds

800m run
50 back extensions
50 unanchored sit-ups

26:48

M/23/5'10"/190

3 rounds:

800m run
25 back extensions
25 sit-ups

18:52

First day back from spring break. Woof! I'm never taking a whole week off from training again!

48yo male, FOB Ghazni, 27:50
Scale:
500m row
40 Army SU
40 Superman

M/ 38/ 133 lbs/ 5'-6"
As Rx: 20:09
First time doing this WOD. Good fun, fast WOD. I like triplets. Keeps you focused on one thing at a time and keep on hammering away at each event. I did my runs on the treadmill. I did the first at 10 mph, then 9.6 for the second two. I had to go down a flight and a half of stairs to do the back extensions and the situps.. then back up to repeat. This transition ate up a bit of time, but no big deal.. I jumped off the treadmill 1 or 2 hundreds of a mile to somewhat comensate for the lengthy up and down and about 150' distance to the extension area.
I wanted to get 19 minutes... next time.
The runs were the mental part.. the back extensions were as I thought.. taxing a bit after the runs.. the situps weren't that bad.

@58. Plantar fasciitis can be a result of tightness down your whole backside. Work on calf, hamstring and back stretching.

M/48/150
21:30
Ran hard, and focused on form on the back ext.

Bingo, the answer is 42. Just kidding. (Hitchhiker's Guide to Universe)

Seriously, I personally believe faith is necessary for a full, happy life; blind faith is what the terrorist who took down the WTC had. Not sure where the line is, but I also believe we are meant to use our brains and powers of reason.

Each has to find their own answer to life, but the following questions helped me find my answer:
1) If you could change the world for the better today, would you?
2) If you could change the world for the better today, and nobody could know about it, would you?
3) If you could change the world for the better today, and nobody could know about it, not even you, would you?
4) What could you do today to make the world a better place, not caring if you or anyone else knows about it?

Remember, anyone can be nice to a nice person. The hard part is treating a person with kindness and mercy who doesn't deserve it.

Break a negative cycle and start your own positive one.

m/33/6'/235
22:58 scaled to 25 ghd sit-ups.
my goals to do it rxed but with ghd sit-ups

Does doing most sit-ups on a ghd even when its rxed with regular sit-ups go against the concept of constantly varied even if the ghd is a much harder movement?

as rx'd @ home

22:06

M/23/5'11"/165

As RX'd, 24:31

22:20 rx'd

M/28/5'11"/190

20:27 rx'd

m/40/5'11"/165

19:02 Rx

Retired Army 1SG
Clarksville, TN

27min treadmill
FCCO Gym

26:45.
Thought I was crushing it.
Turns out that I was much faster on a track two years ago than a treadmill today.
I plan to try again this weekend.
Back is sore today.
broke up the extensions into reps of 3, situps reps of 6&7.

38, 5'11", 187

20m46

completed mon
800 meter run on treadmill
50 back extensions
50 glute ham sit ups
24 min
slow

Laura f/49/5'7/142

28min
800 meter treadmill @ 8mph
50 back extensions
50 situps

m/44/205

as rx'd

25.59min

"its not sweat, that's my body crying"

24:44

Did butterfly situps, unanchored, and on treadmill 0% incline

17:36

25/M/6'/174

on treadmill

subbed 45# GMs

2 rounds + 800m (cut short due to kids bed time)

28 mintues

21:47

28:51 I hate running. The running portion was roughly 75% of my time. Sub'd supermans for back extentions. I hate running.

21:14(PR)
as rx'd
with GHDs

23:04

Compare to:
111119 - 3 rds - 400M/25 Hip ext/25 GHD SU
11:01
110405 - 23:20
091025 - 25:27
090522 - 28:01 (Subbed 200 double unders and Hip Ext.)
081103 - 22:30
080723 - 21:45
080613 - 26:20
080109 - 23:21
071203 - 23:29
071117 - 24:41
071025 - 24:46 (Subbed 200 Double Unders for 800M)

M/42/5'8"/167

30 reps on the extensions and situps
17:15 barefoot

18:23 Rx'd Enjoyed it.

18:55
Subbed Supermans for BE

Scaled to "Pack".

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Jill 23:16

Joe 20:11

M/42/6'3"/268#

Done in a hotel fitness center
800m run on treadmill
50 good mornings
50 abmat situps
Total time: 28:31

Cool down
Walk/run 2.0 miles

M/66/192-"Michael"
Two rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
19:31

21:34. 1000m row instead of run. Abmat situps before back extensions. @ home

PR. 16:20. Mild heat in Singapore. Runs were 1/4 mile touch and gos. Stil have a little time to cut under ideal conditions.

17:18 fast tread, aud

m/27/5'7/72kg

Sub'd 800m run for row, everything else rx'd

22:21

F/48/5'1/115#

27:50 as rx'd

Scaled to:
3 Rounds
200 Jump Rope Skips
25 Back Extensions
25 Sit-ups
8:45

19.08 :)

Fm/34/5'2/52kg

2012-03-13: 20:21. SU than BE. 7:01,6:43,6:35.
2011-11-20: 20:57. 6:50,6:51,7:15.
2011-04-04: 21:02. 7:01,7:10,6:50.
2010-09-21: 23:11.
2009-10-25: 25:26. Gym.
2009-05-22: 30:04. Gym.

2012-03-13: 20:21. SU than BE. 7:01,6:43,6:35.
2011-11-20: 20:57. 6:50,6:51,7:15.
2011-04-04: 21:02. 7:01,7:10,6:50.
2010-09-21: 23:11.
2009-10-25: 25:26. Gym.
2009-05-22: 30:04. Gym.

m/28/6'1"/177#

21:18 Rx'd

20:08

27:57

as rxd @bfcf outside run
anchored situps (sans abmat)
22.00

23:06

M/35/5'4"/145lbs
As RX'd
17:51 PR

26.59 as rxed

24:30 as RXd.

as rx'd 26:26. first time as rx'd. back extensions really tighten my back and are painful. Stretching a lot helps.

M/39/68/185
As Rx'd
19:29

17:57 Rx'd

* abmat sit-ups

22:26 not to bad, will have to run a bit faster. Completed the workout with jump rope.

F/41/5'6"/150

thought it was GHD sit-ups too--no wonder it was so hard and took so long!

32:41

20:26

Unanchored sit-ups. Good improvement on last time.

19:59 3/12/12

3/13...19:30...157/181...199cal
Scaled to 400m, 25 Oly bar good mornings & 25 unanchored abmat sit-ups.

C-
@ CFS
abmat SU's 18:58

43/m/176cm/72kg

As rx'd

20:20 (last time 21:12, before 20:24, 18:59 PR)

As always, short ROM on the back extensions (no GHD), anchored sit-ups on floor were fast and unbroken today, runs could be faster. Good effort.

22:08 as Rx'd. First time. Needed to run across gym to get to treadmill. Time could be better.

RIP Mike.

Approx 18 minutes - 25 GHD + Back arch per round.

Lunchtime: DL 3 X 5 @ 315 lbs.

As rx'd. 23:44 (pr of 19:45) First time to run in about a year. Foot OK.

M 38/5'10"/187

Rx'd
31:28

24:34 rx

about 2 min slower, blah

anchored situps and supermen

20:46 (PR by 1:30)

as rx'd
unbroken sit ups(with no abmat)
45 RC 50,35/15,30/20
runs on TM 7.5-9mph at 2%

23:05(25 something last)

17:57 Rx'd

* abmat

CFWU x 3, no pullups

As Rx'd

26:32, 4 seconds better than last time...

27;48

Slowest time ever! Don't know what happened!
Must of been a slacker today

Completed on 3/15/12
28:14

19:50 as Rx'd PR

23:59

subbed good mornings w/ 25# bar for back ext
(always looks easier than it is)

30/m/210
24:49

24:30

26:42 rx'd ran on woodway curve

18:34

M/218/6'3"/40

As Rx'd:

24:36

--not as good as the last two times (may have overestimated the run distance)

Rx 25:59

Ran on treadmill

did this on the outside track with abmat and bleachers for back extensions - 20:15

m/38/5'9/182
CFWU-3. Pushups only upper body. Burgener, jog to get heartrate up just before starting WOD.
21:15 - Happier w/time for once.
Used abmat for first time. Decent job pushing on runs. Always room for improvement here. Back ext unbroken until about 30 each round. Good job pushing forward from there. Situps not bad.
11/19/11:21:55
4/5/11: 22:44
9/21/10: 20:43-PR
10/25/09: 21:25
5/22: 21:27
Apr 09 at gym: 22:46
12/28 at home: 22:38
7/26: 23:50
5/16: 21:42
4/15: 21:27
Route at home:
Turn L out of dw, run to well garden at Moore's, up road to RR tracks, back to porch.

6 ft male 235
23:46

35:45
m/46/5'8"/153#
pv,fla

23:03

75# RDL - no ext bench at home

As rx'd:

26:30

38:11. 25 back extensions. Ran around Spanish compound.

22:00

2 rounds, row

18:10

36 yom. 204 lbs this morning

As Rx'd 24:36! I crushed my last time and I still walked a few times so definitely more room for improvement. Been doing Tabata runs. Last tabatas were 4 at 7.0 and 6.9 which sucked.

Last time:

35 yom 199 lbs.

27:52 @ PD. Last time 27:38

35 year old male

13:15 scaled 1/2 (400m, 25 su, 25 be)

"Michael" as rx'd.
Run: 800m
BE: x50
SU: x50
3 rounds, 21:03 (PB by 1:51) @lake track

19:35

40 min, runs on treadmill
Last time I did this I scaled to 25/25 on the GHD but did the 800's and went 24 min.

Core will be trashed for the next few days, I'm sure

f/35/145

3 rounds:

800 m run (on treadmill @ 7)
50 back extensions
50 sit ups

25:09

Back was killing me at the end... thats a lot of back extensions!!!

27:43

21:45
23:00

rx 24:07

rx'd 22:07

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

31:49

19:54 22.04.12 EV track, sub superman - aim 18m

20:13 23.12.11 track
23:45 18.04.11 t/m
26:40 09.10.10 t/m

As rx'd: 24:46

Crossfit Day 2!

I am just a beginner in this type of training.
My time was 17:12.

36:01
800 were intense up-hills
Whoa! Great WOD. Ready for HOPE!

27min. 42/m/68"/180lbs

27min. 42/m/68"/180lbs

M/48/5'7"/175lbs

Done on threadmill @ 9.2 mph 50 GHD back extensions 50 abmat situps - 25:45. Struggled with the back extensions trying to keep proper form but survived my 1st GHD WOD.

CFWUx1
26:56 (-:04)
At home on new Yukon GHD :)

sub superman
19:54

6:41
6:50
6:24