April 5, 2012

Thursday 120405

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Post time to comments.

Compare to 041109.

Mcquade_MedballSitup_th.jpg

Enlarge image

Crossfit 400, Mesa, AZ.


"Proper Cycle Positioning" with Doug Katona by Again Faster Equipment - video [wmv] [mov]


WOD Demo with the O'Regan family - video [wmv] [mov] [HD mov]

Posted by Pukie at April 5, 2012 5:00 PM
Comments

i am going to need a sub for the hug-a-twinky's, i don't have any equipment that can be used for these in any way.

Comment #1 - Posted by: Mike Zolo at April 4, 2012 5:13 PM

So basically what I call a back hyperextension. I do them by stacking 2 benches on top of eachother and lying how the description says.

Comment #2 - Posted by: Paul at April 4, 2012 5:17 PM

mmmmmm twinky....

Comment #3 - Posted by: Greg at April 4, 2012 5:27 PM

If you have a large tractor tire you could sub Hug a Ding-Dong for the Hug a Twinky.

Comment #4 - Posted by: Shane at April 4, 2012 5:35 PM

Curious do you run 800 meters at the end of all 10 rounds or just the last round

Comment #5 - Posted by: Matt at April 4, 2012 6:00 PM

What is the song in the background?

Comment #6 - Posted by: Carey at April 4, 2012 6:05 PM

@5 - would you really expect a WOD to include 4.5 miles of running? Nevertheless, "couplet" refers to the two exercises of K2E and Hug a twink, not including run 800m

Comment #7 - Posted by: Jason at April 4, 2012 6:08 PM

Will someone please post a video of how in the hell one might hug a twink!

Comment #8 - Posted by: Matt at April 4, 2012 6:27 PM

40lb vest run
--
10 toes 2 rings
10 rev hyper
--
40lb vest run

Comment #9 - Posted by: Eddie at April 4, 2012 6:28 PM

did he say hug a ding dong?.......

Comment #10 - Posted by: mb at April 4, 2012 6:39 PM

I read the site on the hug-a-twinky. Can someone explain it a little better? I'm sure it's simple but I'm having trouble visualizing it.

Comment #11 - Posted by: Brian at April 4, 2012 6:41 PM

How about we give credit where credit is due....it's called a Reverse Hyper

Comment #12 - Posted by: Brett at April 4, 2012 7:04 PM

17:50 As prescribed

M/23/6'7"/220lbs

Comment #13 - Posted by: Kd at April 4, 2012 7:07 PM

I should've watched the video before dominating all of those twinkies...

Comment #14 - Posted by: bryan at April 4, 2012 7:08 PM

Someone post this WOD on Charles Poliquins blog...he would looove to Reverse Hypers...

Comment #15 - Posted by: Jordan Symonds at April 4, 2012 7:11 PM

#12 your right, why couldn't they just post reverse hyper.

Comment #16 - Posted by: Jose Sanchez at April 4, 2012 7:21 PM

12:43 rxd

Comment #17 - Posted by: Joe at April 4, 2012 7:27 PM

Ill just use the my truck tailgate for the reverse hyper.

Comment #18 - Posted by: Derik at April 4, 2012 7:29 PM

Any suggestions for subs for the Hug-a-Twinky?

Comment #19 - Posted by: Isaac C. at April 4, 2012 7:36 PM

Hee hee hee hee at #4, well done!!

Tough one, looks fun

Comment #20 - Posted by: Heidi at April 4, 2012 7:55 PM

Exactly, this is a reverse hyper, and if you have 2 benches you can do it with any other equipment.

Comment #21 - Posted by: Paul at April 4, 2012 7:56 PM

Exactly, this is a reverse hyper, and if you have 2 benches you can do it with any other equipment.

Comment #22 - Posted by: Paul at April 4, 2012 7:56 PM

Can anyone explain this workout to me I have no clue whT to do I'm new at crossfit?

Comment #23 - Posted by: Chase9 at April 4, 2012 7:57 PM

I used to do the "Hug a Twinkie" at my old Globo gym. Just get a med size yoga ball, place it on the edge of a bench, roll on top of it and hang your legs off the edge of the bench. Easy peasy lemon squeezy!

Comment #24 - Posted by: Tbag at April 4, 2012 8:32 PM

is the couplet max bench and max pull ups?

Comment #25 - Posted by: matt at April 4, 2012 8:33 PM

19:43

Comment #26 - Posted by: jim in korea at April 4, 2012 8:47 PM

treadmill, 2benches, k2e on floor
18:30

Comment #27 - Posted by: franklin bukoski at April 4, 2012 9:16 PM

I am not doing this workout today because Twinkies are not paleo.

Comment #28 - Posted by: Ken at April 4, 2012 9:19 PM

treadmill at 1% incline, 5 sets of 10, subbed back extentions on ghd. also just getting back into it

about 20 minutes...

Comment #29 - Posted by: Ross at April 4, 2012 11:08 PM

it would actually be 5.5 miles @#7

Comment #30 - Posted by: Garrett at April 4, 2012 11:40 PM

Went down 2 days ago due to stomach virus and being dehydrated. Took it easy today. rx'd 22:10

DRINK WATER!

Comment #31 - Posted by: Dillon Bear 26/M/165 at April 4, 2012 11:46 PM

Agreed #'s 12, 16 & 24. The H-a-T looks like a reverse hyperextension (as championed by Louis Simmons) If you don't have a reverse hyper machine (or GHD) try putting a Swiss ball on the edge of a bench and lay face down on the ball and hold the bench. Really the only use I've ever found for a daggone Swiss ball...

Comment #32 - Posted by: Jefe2075 at April 5, 2012 12:03 AM

17:00 RX'd

Comment #33 - Posted by: HOL at April 5, 2012 12:18 AM

Don't call them reverse hypers unless you want a lawsuit.

Comment #34 - Posted by: Darcy at April 5, 2012 12:45 AM

20:08
sub'd row for run

Comment #35 - Posted by: TomO/45/M/200 at April 5, 2012 1:28 AM

m/43/5'6"/145

22:53
can't string k2e together. any advice?

Comment #36 - Posted by: duane at April 5, 2012 2:57 AM

f/27/5'34/119
25:55

800m run, 10 rounds of couplets (total of 100 twinkies and 100 knees and elbows) then 800m run..

WoW.. I feel great..

Comment #37 - Posted by: Lana at April 5, 2012 3:13 AM

Male 39 6"1 92kgs

17.03 very happy with that. Great WOD.

Comment #38 - Posted by: rob at April 5, 2012 3:14 AM

m/27/5'9"/180
18:54 rx'd

Comment #39 - Posted by: Nick at April 5, 2012 3:46 AM

Still looking for the metric treadmill.

Comment #40 - Posted by: Dan at April 5, 2012 5:03 AM

27:22

Comment #41 - Posted by: Kristina f/28/122/5'3" at April 5, 2012 5:14 AM

#40: 800 m is close to 1/2 mile.

Comment #42 - Posted by: Bruce at April 5, 2012 5:14 AM

m/34/5'9"/83kg
16:18

Comment #43 - Posted by: Tony at April 5, 2012 5:52 AM

There is exactly one example of hugatwinky/gagagiant on YouTube. If you can't do that with your kit sub a back hyper extension over an exercise ball. Place hands or forearms on ground, position self over ball so your lower torso is in contact with the ball. In rest it will look like down dog over the ball or that your hugging the ball. Extend legs up and lower. Repeat.

Comment #44 - Posted by: Zak at April 5, 2012 5:57 AM

@ everyone asking questions about how to do the WOD. There are always videos at the end showing how to do the WOD. Thrusdays video is labeled O'Regan Family, it shows you exactly what to do.

Comment #45 - Posted by: Cody Croasdale at April 5, 2012 6:11 AM

m/28/5'9"/180#

20:36 k2e on floor. #turbodang

Comment #46 - Posted by: Will at April 5, 2012 6:11 AM

M/25/187/5'9"

23:04 as rx'd

Comment #47 - Posted by: Scott at April 5, 2012 6:41 AM

I was like awesome I haven't had a Twinkie in 30 some years. Then I read their definition of a Twinkie.

M/41/ 5'6"/ 200

23:50 Rx

Comment #48 - Posted by: IrnRok at April 5, 2012 6:43 AM

M/42/6'/198--19:51 as Rx'd

Comment #49 - Posted by: Knuckles at April 5, 2012 6:44 AM

What's with a WOD "for time" including an exercise with instructions to "slow down" to avoid over extension of the back? Same kinda question with TGU's in a recent WOD - an exercise that is coached to be done slowly, with balance.

In CF Level 1 certs, it used to be taught that movements that are not measureable, observable, and repeatable do not belong in timed WODs. As an athlete fatigues nearing the 100th rep of hugging a twinkie, they may not raise their feet as high as earlier reps, or do so with minimal midline stability.

How has CFHQ's perspective evolved on these programming guidelines?

Comment #50 - Posted by: TRH at April 5, 2012 6:45 AM

m/46/185

did knees to elbow on ground

16:08

Comment #51 - Posted by: cosmo at April 5, 2012 6:48 AM

25:45 as rxd

Comment #52 - Posted by: Brett C. m/30/6'0"/170lbs. at April 5, 2012 7:19 AM

25:45 as rxd

Comment #53 - Posted by: Brett C. m/30/6'0"/170lbs. at April 5, 2012 7:19 AM

Nice WOD! M 5'9" 150 43 19:02 as RX'd

Comment #54 - Posted by: Steve at April 5, 2012 7:19 AM

M31 185 Good mornings cause i couldnt talk a twinkie into a hug.. 24:04

Comment #55 - Posted by: Jeremy Sweeney at April 5, 2012 7:37 AM

21:53 as rxd

Comment #56 - Posted by: Zaur at April 5, 2012 8:01 AM

M/27/209 18:21

Comment #57 - Posted by: MarK.O at April 5, 2012 8:08 AM

20:50 Rx'd

FOB Salerno

Comment #58 - Posted by: james.patrick [M/50/66"/135] at April 5, 2012 8:11 AM

you guys are too nice...#5 yes, run 800m at the end of each round, post your time then look up couplet.

Comment #59 - Posted by: khg at April 5, 2012 8:17 AM

17:00 rx'd

Comment #60 - Posted by: Hazzard m/22/155/5'7" at April 5, 2012 8:19 AM

Wouldn't it be cool, as the games ramp up, to do a story on Miko and Sam. Show the changes in their lives, the rehab and the recovery. Some injuries occur in life it would be educational and cathartic to see how 2 prime athletes go through and handle theirs. Crossfit teaches Fitness. Should handling unavoidable injury be part of that?

Comment #61 - Posted by: Alan Perkes at April 5, 2012 8:19 AM

Ran 1000m on treadmill

Forgot to start clock but around 20:00.

Comment #62 - Posted by: Keith L. at April 5, 2012 8:22 AM

The O'Reagan's are RAD!

Comment #63 - Posted by: Rick Ellis at April 5, 2012 8:30 AM

m/54/6'1"/215
as rx'd- 27:43

Comment #64 - Posted by: kb at April 5, 2012 8:35 AM

Ran 10 km, V5s on dusty concrete outdoors: 59:57. First run in a while so had to fight my knees to keep it under 60.

Comment #65 - Posted by: Alan H. in Kabul at April 5, 2012 8:43 AM

14:31 as rxd. 6:30 am.

Comment #66 - Posted by: aermio m/33/5'7"/155 at April 5, 2012 9:05 AM

17:00 rx

3:30 1st 800m
9:18 couplet
4:12 2nd 800m

Comment #67 - Posted by: gb 44/m/71"/185# at April 5, 2012 9:12 AM

2012-04-04: 19:13.

Comment #68 - Posted by: gs at April 5, 2012 9:14 AM

15:50 as rx'd.…awesome

Comment #69 - Posted by: Ben m/172/25/5'10" at April 5, 2012 9:18 AM

19:05 Rx'd

Thanks to Pukie for some excellent programming -- glad you dug this one out of the vault.

Comment #70 - Posted by: Bill M. m/47/5'3"/135 at April 5, 2012 9:29 AM

33:54 as Rx'd.

Comment #71 - Posted by: Jonathan Offen at April 5, 2012 9:44 AM

20:12

Comment #72 - Posted by: Kevin C. (M/53/5'11"/175) at April 5, 2012 9:49 AM

M/39/6'/175#

23:23 subbing hypers for twinkies

Feels good!

Ben

Comment #73 - Posted by: Ben S. at April 5, 2012 9:49 AM

17:40 as Rx'ed.

Forearms are shot but LOVED this wod.

Would love to see if any of the elites can do sub 10.

Comment #74 - Posted by: Sean at April 5, 2012 10:07 AM

M/26/5'10/157

16:30.5
variation of knees to elbows in captains chair (knees to chest, with back coming off chair), everything else as rx'd

Comment #75 - Posted by: Paul at April 5, 2012 10:09 AM

M/173/5'7"/32
22:19 as rx'd

Comment #76 - Posted by: Mark s. at April 5, 2012 10:31 AM

17:38 as Rx'd

Comment #77 - Posted by: Jetté 42/M/5'11"/170 at April 5, 2012 10:34 AM

M/42/6'/211
K2E on floor
18:43

Comment #78 - Posted by: Erik at April 5, 2012 10:41 AM

14:56 as Rx'd

M/46/6'4/175

Comment #79 - Posted by: knodes at April 5, 2012 10:49 AM

F/35/5'/105

Wu:3rnd 100single jump ropes,20ghd,15push ups
3x5bs@115

Wod:
3.24
8.06
3.59

A little easier on day three of doing solo wods, with motivating tunes of course

Comment #80 - Posted by: brenda at April 5, 2012 10:49 AM

16:39 rx M/160lbs/5'8/25yrs

Comment #81 - Posted by: Lionel Arrunada at April 5, 2012 10:50 AM

50 / 183

subbed BEs for twinkies

19:47

Comment #82 - Posted by: tom perry at April 5, 2012 10:56 AM

M/41/5'10"/202 as Rx'd 21:07

Comment #83 - Posted by: James at April 5, 2012 10:59 AM

6th day in CF..

29:45

Awesome workout!

Comment #84 - Posted by: YuvalA at April 5, 2012 11:03 AM

19:10. M/34/168 Lb
Rx'ed. Used GHD machine for the "Hug A Twinkies" Planned on doing it solo as a second WOD after my regular class but I got lucky in that two guys came in right after I finished our box's WOD to do this, so I had someone to play with :) One guy beat me by about a minute and the other guy was still working on the couplet when I finished the WOD.

Comment #85 - Posted by: Brian K at April 5, 2012 11:03 AM

w\26\125\5'9
21:05 as rx'd

Comment #86 - Posted by: amelie roy at April 5, 2012 11:14 AM

22:06 Rx'd plus 40lb weighted vest. Good times!!

Comment #87 - Posted by: Kevin Fox at April 5, 2012 11:34 AM

22:10. 1000 meters run

Comment #88 - Posted by: Jeff A. at April 5, 2012 12:11 PM

I had to sub the hug a twinkie for situp. Nevertheless, here my time 19:39.4

Comment #89 - Posted by: jamail slls at April 5, 2012 12:16 PM

Taking a rest day after 3 workouts in a row (usually do 2 on, 1 off).

May have to do this one tomorrow, if only to brag about the twinky exercise. Okay, maybe not 'brag' ;)

Comment #90 - Posted by: matt h 50 5'11" 179# 1mar11 at April 5, 2012 12:26 PM

changed hug a twinkie to 45ib barbell good mornings.

27minutes

Comment #91 - Posted by: TimC at April 5, 2012 12:42 PM

m/20/182/5'9"

880 yd runs

22:28

Comment #92 - Posted by: Uziel Ladaw at April 5, 2012 12:44 PM

M / 34 / 6'0 / 230

as rx'd: 24min 05sec

Comment #93 - Posted by: sj9701 at April 5, 2012 12:47 PM

20:38 k2e on ground. Had a blast hitting this one outside at my neighborhood park!

Comment #94 - Posted by: Caroline at April 5, 2012 12:50 PM

20:41
rxd

Comment #95 - Posted by: Matthew m/31/6'2"/175 at April 5, 2012 1:00 PM

42/m/185
as rx'd (treadmill runs @ 5 min/mile pace)

13:54

Comment #96 - Posted by: JackM at April 5, 2012 1:02 PM

23:00

Comment #97 - Posted by: Kerber at April 5, 2012 1:07 PM

Greg P

45:00 min flat

did the run with a 40lb vest on both times
couldnt get the distanst for 800m so I did a full mile for both.

Inbetween each couplet excersize I had to clime a flight of of 15 stairs. Did the knee to elbows on the last 9 couplets lying down. 1st get on the bar, all good reps today. Thanks jock stop for the new weighted vest! :)

Good work out
Greg P

Comment #98 - Posted by: Greg P at April 5, 2012 1:10 PM

Did this as a team WoD
Both run 800 meters
Did the couplet with 1 working, 1 rest, 5 rds each
Both run 800 meters

15:15

800 meter splits - 3:20 and 3:29

Comment #99 - Posted by: Thompson - 6'2" - 200 at April 5, 2012 1:15 PM

scaled to 5 rds... 16:54

Comment #100 - Posted by: brittk at April 5, 2012 1:19 PM

19:47 as prescribed, great workout!

Comment #101 - Posted by: Brewdog at April 5, 2012 1:29 PM

@ #48 how'd that pommel horse taste?
Lawsuit from reverse hypers? Really? And Hostess wouldn't have a problem!? Folks, you obviously have access to the Internet. Use Google and look up some of the stuff posted if you don't know what it is. Hell, they even posted a link to the h-a-t. Follow it, read it and then watch the demo. If you and your imagination can't come up with the equipment, research possible subs. If you come up empty, check out other affiliates (back to Google) for a WOD that looks appealing. I know that we're family on here and most of us are willing to help out but there are times when some people let common sense fly right out the window and just get lazy. Please use your heads for more than just a base for a gymnastic move. 3 2 1... GO!

Comment #102 - Posted by: Brad Wilson at April 5, 2012 1:40 PM

Crossfit warmup
WOD and I subbed 800m rows for running and did 45 degree back extensions for Hug a twinky.

21:20

Comment #103 - Posted by: Karsk (58, 180, 5"9") at April 5, 2012 1:49 PM

For my Twinks I used the tallest box we have (which is just a tall platform really) and grabbed the legs, made for an excellent base!

Comment #104 - Posted by: Brewdog at April 5, 2012 2:10 PM

M/31 6'2"/197lbs

21:30 as rx'd

Comment #105 - Posted by: Brian B at April 5, 2012 2:14 PM

Bobby m/31/180/72
Rx 13:40

Lex f/29/130/66
Rx 17:36

Comment #106 - Posted by: Bobby at April 5, 2012 2:24 PM

16:20 as rxd

Comment #107 - Posted by: tom at April 5, 2012 2:39 PM

18:35 m/30/178cm /88Kg Bobby 13:40 is imposible for me... congrads..

Comment #108 - Posted by: efe at April 5, 2012 2:39 PM

16:40 did it at my sons fav playground while he had fun. 2x around park area is quarter mile so used that for run. monkey bars for k2e and ledge of jungle gym for the twinky thing.

good workout.

Comment #109 - Posted by: brien at April 5, 2012 3:02 PM

sub stiff leg deadlifts for twinkies
21:42

Comment #110 - Posted by: Schro at April 5, 2012 3:07 PM

@108 Thanks efe! I do well at the body weight stuff but I am definitely lacking in the weighted wods. I see these small guys squat cleaning over 200 pounds and I struggle with 155. Thanks again though!

Comment #111 - Posted by: Bobby at April 5, 2012 3:10 PM

16:13 as Rx.

Runs on a treadmill, both at 9.0. Stacked up a bunch of aerobic step risers at the globo to do the twinkies.

Comment #112 - Posted by: Sheldon N (M/34/6'/181) at April 5, 2012 3:13 PM

16:36

Comment #113 - Posted by: mlt at April 5, 2012 3:30 PM

18:12 really good workout, I don't know why I keep looking at these on paper and saying "that shouldn't be so hard"

A freezer in the basement with some punching gloves as cousion and a pair of 35"s work for the twinkies.

M/180/6'/28

Comment #114 - Posted by: ian at April 5, 2012 3:37 PM

m/27/5'6/140lb

rx 16:27

Comment #115 - Posted by: Taylor at April 5, 2012 3:39 PM

As rx'd 19:07. Pushed my 9 month old in the baby jogger for the 800's.

Comment #116 - Posted by: Kurt M/38/185 at April 5, 2012 3:43 PM

18:29
50K2E on bar 50 on ground.
The rest RX

Comment #117 - Posted by: ChadB at April 5, 2012 3:56 PM

16:14rx

Comment #118 - Posted by: steve j at April 5, 2012 3:59 PM

34:18

800m on treadmill @1.5 grade

10x:
Knees to elbows
Hug a twinkie on a 36 inch box with a bosu ball on top

800m on treadmill @1.5 grade

Comment #119 - Posted by: Jacek at April 5, 2012 4:01 PM

badass family WOD demo,
27:12, as Rx'd with first time running in 6+ mo., after foot surgery and trying to do POSE method on treadmill

Comment #120 - Posted by: RussA at April 5, 2012 4:04 PM

Rx: 20:39 minutes. 33 yom, 6'0" 180 lbs

Comment #121 - Posted by: J-Ro at April 5, 2012 4:05 PM

25.54 as rxed

Comment #122 - Posted by: Kyle A. at April 5, 2012 4:12 PM

First day of crossfit and did it in 31:20! Good workout!

Comment #123 - Posted by: Travis at April 5, 2012 4:27 PM

M/39/5'10"/178
Crossfit is Awesome and is transforming my body. I'm stronger and sliming down.
20:08 as rxd

Comment #124 - Posted by: Kohltrickle at April 5, 2012 4:48 PM

M 51 6'2" 195
popped calf muscle running last week, subbed 800 M rows
24:11 gosh-darned blood vessel popped in my hand doing knees to elbows - finger turned black and blue. @$$%!!

Comment #125 - Posted by: bobr at April 5, 2012 5:07 PM

Anybody know the name of that song??

Comment #126 - Posted by: Fabian at April 5, 2012 5:12 PM

14.32.

6'8" 225

27 yr. old male

Comment #127 - Posted by: Frederick Entenmann at April 5, 2012 5:26 PM

M35/5'4"/145lbs
Subbed hip extensions for hug a twinky
17:32

Comment #128 - Posted by: Matt Burritt at April 5, 2012 5:30 PM

18:08

Ha HA! Got ya Kevin! DOH! Now I'm going to be thrashed for the bike ride.

Comment #129 - Posted by: mas 55/M/150 at April 5, 2012 5:32 PM

M/37/6'/185

23:52

Comment #130 - Posted by: Reto from CFVan at April 5, 2012 5:46 PM

19:43 as close to rx'd as I could get on the GHD machine. Feet drug against the base at the bottom.

Comment #131 - Posted by: SB at April 5, 2012 5:51 PM

m/39/6/195
2km walk ~24 minutes.
Modified due to back injury:

800m row
10 rounds:
10 K2E lying
10 hug-a-twinky
800m row

21:06

f/30/501/150
2km walk ~24 minutes

Comment #132 - Posted by: Jeremy A. Olive at April 5, 2012 5:57 PM

subbed 45lb GMs for twinkies. Much rather of had the twinkie.

26 minutes

Comment #133 - Posted by: ScooteR at April 5, 2012 6:01 PM

as rx'd 18:55

Comment #134 - Posted by: JFA at April 5, 2012 6:07 PM

knees to elbow on ground
29:10
I'm a nube

Comment #135 - Posted by: Minfamous at April 5, 2012 6:08 PM

rx 26:00

Comment #136 - Posted by: Latham M/190/31 at April 5, 2012 6:34 PM

M/27/170/5'8"

Did 45# duffelbag good mornings instead of hug a twinky

Time: 17:20

Comment #137 - Posted by: eric robles at April 5, 2012 6:35 PM

16:50 (subbed GHD sit ups and Hip Ext.)

Jessica - 18:13 rx'd

Comment #138 - Posted by: B. Rhaly at April 5, 2012 6:47 PM

m/23/6/170

22:00

Did a couple knees to elbow on the floor. (It was way harder than I tought)

Comment #139 - Posted by: Martin at April 5, 2012 6:50 PM

M/27/5'8/187

28:01
sub. back extensions

Comment #140 - Posted by: Gabe at April 5, 2012 6:52 PM


800m run
10 rounds of couplet:
K2E on floor (3 shoulder surgeries)
Hug-a-Twinkie
800m run

24:40

F/45/5'7"/178

Comment #141 - Posted by: LisaCFSF at April 5, 2012 7:12 PM

M/26/5'7"/144

As Rx'd: 15:57

Comment #142 - Posted by: Fidencio Hinojosa at April 5, 2012 7:43 PM

M/50/69"/127

Will do this WOD tomorrow.
Today 30-mile long slow run. 5 hrs 13 min
Too spent to do it today.

Comment #143 - Posted by: tim at April 5, 2012 7:55 PM

30:00
sub. back extensions

Comment #144 - Posted by: JT m/38/5'10"/175 at April 5, 2012 8:40 PM

20:38 (pr)

Comment #145 - Posted by: coyo at April 5, 2012 9:01 PM

20:52

Subbed supermans for hug-a-twinkies

Comment #146 - Posted by: Brett (M/23/188cm/77kg) at April 5, 2012 11:26 PM

M/26/5'10"/170

Rx'ed 15:42

Comment #147 - Posted by: Giles Ambrose at April 6, 2012 3:01 AM

M/26/5'10"/170

Rx'ed 15:42

Comment #148 - Posted by: Giles Ambrose at April 6, 2012 3:10 AM

subbed back extensions
17:00

Comment #149 - Posted by: Stuart at April 6, 2012 3:33 AM

f/35/145

did knee raises on the machine that i dont know what to call!!!

23:57

Comment #150 - Posted by: sharlene at April 6, 2012 4:58 AM

I put a little area rug on the edge of my work-bench and that worked good for the hug-a-twinky. I was feeling a little run down this morning, but the wod went real good.

18:27 as rx'ed

The last 800m was faster than the first by 30 seconds. Cool down on the rower.

Comment #151 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at April 6, 2012 5:38 AM

M 48/6'1"/225
Rx: 17:53
800: 4:01
K2E:Floor
Hug a Twinkie: bench with ball:'awkward'
800: 3:52

Comment #152 - Posted by: John at April 6, 2012 6:22 AM

18:10 RX M/21/5'7/170

Comment #153 - Posted by: Rob at April 6, 2012 7:06 AM

18:10 Rx

M/21/170

Comment #154 - Posted by: Rob at April 6, 2012 7:07 AM

Ugggh, reverse hypers are not a movement that, in any way, shape or form, should be done "for time."

Comment #155 - Posted by: Will B at April 6, 2012 7:28 AM

21:22 RX'd

M/32/5'11"/170lbs

Used tailgate of truck as mentioned earlier for platform to do 'Hug a Twinkie' on.

Comment #156 - Posted by: Brian at April 6, 2012 8:07 AM

M 31 5'6" 150#

20:51 as Rx'd

Comment #157 - Posted by: Fireant1400 at April 6, 2012 9:31 AM

as rx'd with hip ext on ball
20:25

Comment #158 - Posted by: Bells at April 6, 2012 10:02 AM

17:27 as rx'd

Comment #159 - Posted by: Peter m/36/6'1"/173 at April 6, 2012 10:19 AM

21.50 @ fp

Comment #160 - Posted by: Jonblaze at April 6, 2012 10:25 AM

f/50/5'0"/130#
20:15
k2e on floor

Comment #161 - Posted by: Frances at April 6, 2012 10:54 AM

22:42
did this one at the YMCA, twinkie hugs were on the back extension piece.

Comment #162 - Posted by: georgecole3 at April 6, 2012 10:54 AM

23:53, took much longer than I thought, done at home, so no kipping on kte. Did twinkies off back of quad.

Comment #163 - Posted by: ScottMacArthur at April 6, 2012 11:01 AM

Didn't time this one.... I feel that twinkies should be savoured, not rushed.

I did the knees to elbows on the ground. I really liked them. I find them awfully hard to do on the bar as they really stress my shoulders and hands.... Nevermind the abs. Maybe one day, but until then, I'll keep doing them on the ground.

Comment #164 - Posted by: JuliePlatt at April 6, 2012 11:40 AM

Rx'd

23:54

M/23/5'11"/ 135

Comment #165 - Posted by: Alex Moore at April 6, 2012 1:01 PM

23:12

Comment #166 - Posted by: Roy at April 6, 2012 1:11 PM

m/29/5'8"/181

30:15

Comment #167 - Posted by: Justino at April 6, 2012 1:22 PM

M/44/5'11"/200

800m run
10 rounds of:
5 knees to elbows
5 hug-a-twinkie
800m run

18:07

Comment #168 - Posted by: nutfam at April 6, 2012 3:04 PM

Used heavy bag on a platform for H a T
AS rx'd
15:45

Comment #169 - Posted by: sebastian m/43/180/6'2" at April 6, 2012 3:12 PM

21:33

Comment #170 - Posted by: Carole (F/53/5'6"/138) at April 6, 2012 4:17 PM

M/36/136#

Subbed standing hip extension without weight for twinkle. Should have done something weighted or supermans.

27:15

Comment #171 - Posted by: balaguru at April 6, 2012 5:28 PM

33:04

Comment #172 - Posted by: myles456 at April 6, 2012 5:30 PM

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

31:53

22/M/5’6”/160
CFBD: 2/27/12

Comment #173 - Posted by: Dan at April 6, 2012 6:58 PM

22:29 with k2e on ground. Stacked two benches to perform the hypers. Glad I finished when I did because the bench was about to fall off the other one! Did this yesterday but forgot to log it.

Comment #174 - Posted by: Cphil/26m/69"/165# at April 7, 2012 7:09 AM

19:41

Comment #175 - Posted by: amped 37/M/195/6' at April 7, 2012 10:01 AM

Completed Sat
800 meter runs on treadmill
rev hypers
k2e lying on floor
800 meter run

19 min

Laura f/49/145/5'7

Comment #176 - Posted by: power-girl at April 7, 2012 11:03 AM

Did this 4.6

Row 1000k
10 x (k2e, hug-a-twinkie on stacked aerobic steps at Y)
Row 1000k

23:55

Disappointed with time, had been hoping for < 20 mins. K2E's mostly singles after first two rounds. Need to work them and, during wod, not drop off bar even if need to rest. (Maybe I should be easy on k2e performance: b/c of elbow stuff, could barely hang from a bar all last summer and into the fall.)

Pleased with rows, 3:47 in warmup, then during wod 3:38 before couplet and 3:49 after. Can't wait to try a 1k for time sometime soon.

w/u - 10 hug-a-twinkie, 5 k2e, 250m row, 5x (el-foot pushup, scap, be, dip, spider walk), 1x15 40# rev wrist curl, 135# dl 1x5, 2x10sec hammie stretches, 1000m row 3:47

c/d - 2x10 48# face pull, 1x15 40# rev wrist curl, 135# dl 1x3, 2x10sec hammie stretches

Comment #177 - Posted by: matt h 50 5'11" 179# 1mar11 at April 7, 2012 11:41 AM

Anyone know what song that is? Great track.

Comment #178 - Posted by: Brian at April 7, 2012 11:49 AM

m/34/135#/5'6"
Did as RX'd in a slow 23:51

My twinkie was my flat bench propped up on two Box Jump boxes. These used to be a lot easier when i was a kid in gymnastics doing them every week. what a difference 20 years makes.

Comment #179 - Posted by: robert bourgault at April 7, 2012 2:55 PM

9 rounds of lying knees to elbows, 7 rounds of weightless reverse hyper extensions. 35:10.

Comment #180 - Posted by: Elliott Harding at April 7, 2012 5:51 PM

hugging a twinky was really awkward...

29:09

Comment #181 - Posted by: Saam at April 7, 2012 6:03 PM

M/27/166

As rx'd, hug-a-twinkies on a weighted down and elevated massage/stretching bench.

19:50

Comment #182 - Posted by: Y. Zhou at April 7, 2012 6:39 PM

33 yom, 190 lbs


25:11 as rx'd

Comment #183 - Posted by: Jeff Weltmer at April 7, 2012 7:58 PM

Jill:

21:52


Joe

20:29

Comment #184 - Posted by: Jill & Joe at April 8, 2012 8:46 PM

F/41/5'6"/150

Run 800m
5 rounds:
10 KTE
10 Hug-a-twinky

then little guy woke up (J left early for work)

16:54

Comment #185 - Posted by: mom to five at April 9, 2012 4:04 AM

M/ 38/ 133 lbs/ 5'-6"
As Rx: 17:05

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

For my hug-a-twinky, I stacked two benches and then put a soft stretching pad with a 45# plate on top of the opposite side of the bench.. I'm short so this worked fine. Glad I could find a nice way to do this movement.. I really wanted to try it.. I love trying the new movements.

I did this one early in the morning, so warming up takes me a long time... like about 30 mintues. I did the first run at about 9.6 mph on the treadmill.. not too fast, not too slow... then did my first round on the pullup bar, but it was too far from my twinky station, so I did the remaining 9 rounds with rings, Toes to Elbows.. easier to get a full backward stretch and to string them all together... I did all reps unbroken. This was a good WOD... I didn't really feel it too much in the posterior, which I thought I would with the twinky movement, but I did a bit in the lower back... I was super tight in my lower back to begin the workout as well.

A little stretch and then back to the family and to work.
Fun change of pace WOD.

Comment #186 - Posted by: anton at April 9, 2012 6:52 AM


As rx'd, 19:15.

Did reverse back extension (reverse hyper) for hug-a-twinky. Runs were ~3:30 and ~3:15. Tried to keep the rounds at about a minute each. Felt good, but l. hamstring is still complaining, despite warm-up.

Comment #187 - Posted by: Mel 39/m/5'10"/175 at April 9, 2012 12:29 PM

21:31 as RX used GHD for H a T

Comment #188 - Posted by: Tim Holdsworth at April 9, 2012 12:52 PM

CFWU x 3 std

Twinky was swiss ball on a elevated bench....

Did toes to bar (grrrr read better)
first 5 unbroken, 6-10 were 6+4s
30:34

Comment #189 - Posted by: F15E_WSO/M/49/72"/180 at April 9, 2012 1:30 PM

26:43

Did K2E and twinkies in same squat rack and had to move plywood in and out after each exercise. Probably wasted a couple good minutes...good break though.

Comment #190 - Posted by: Andy at April 9, 2012 2:23 PM

27:57

Comment #191 - Posted by: ecp2 at April 9, 2012 7:50 PM

M/40/6'4"/245

24:04 Rx

Spinal fusion on S1,L5,L4 did not enjoy this WOD definitely challenged my range of motion. Scrapped my plan to jog home.

Comment #192 - Posted by: Chuck Preble at April 10, 2012 2:51 AM

44m, 72/215
as RX'd
22:48

Comment #193 - Posted by: will h at April 10, 2012 7:54 AM

24.22. rxd

Comment #194 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at April 10, 2012 8:03 AM

44/m/176cm/73kg


For time:
Row 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps (on armchair)
Row 800 meters

16:29

Think I did 11 rounds of the couplet, always loose count when I go fast. Kipping K2E, Hug-a-twinky on my armchair felt easy.

Comment #195 - Posted by: Memuc at April 10, 2012 10:26 AM

04/09/2012

Sub'd 1000m C2 row and laid over machine for twinky:

30:07

SSC

Comment #196 - Posted by: TommyKrackCorn at April 10, 2012 12:17 PM

20:48
Hayfo - 18:27

Subbed GHD situps for Hug a Twinky

Comment #197 - Posted by: Mad Max at April 10, 2012 12:27 PM


18:57

subbed good mornings for hug a twinky.

Comment #198 - Posted by: Kevin McClellan 50/195 at April 10, 2012 5:47 PM

25 min 44 sec

Ran on a treadmill no incline 6mph

Knees to elbows half variation 1 half variation 3

Comment #199 - Posted by: MGlez at April 11, 2012 4:51 AM

Run: 800m
K2E: x10
RH: x10
(x10 rounds)
Run: 800m
22:14

Comment #200 - Posted by: Harpo m/44/5'7"/145 at April 11, 2012 3:53 PM

36:44 w/ 1k runs.

Comment #201 - Posted by: kevin o at April 11, 2012 5:06 PM

as rx'd

18:56

Comment #202 - Posted by: Callum at April 11, 2012 6:15 PM

I read all 200+ comments looking for info. on that song and...nothing. :( Shazam doesn't know either.

Comment #203 - Posted by: Roja at April 11, 2012 7:29 PM

35 yom. 179 lbs

Did runs as rx'd. Did 10 rounds of other exercises for 5 reps each.
18:46.

Comment #204 - Posted by: CJS at April 12, 2012 1:32 PM

19:15

Comment #205 - Posted by: MikeyPaul/m/30/170/5'8" at April 12, 2012 4:30 PM

As rx'd 35:43

Took some time off for a strained calf and change of schedule...like to beat that time when I'm in a groove

Comment #206 - Posted by: Cleveland at April 13, 2012 9:48 AM

20:16 as rx'd. Used stacked plyo boxes to do the "hug a twinkie". Great wod!

F/36/5'0"/109lbs

Comment #207 - Posted by: Nyree at April 14, 2012 7:12 AM

20:16 rxd

Comment #208 - Posted by: Nyree at April 14, 2012 7:13 AM

12:43 as RX'd

This was a good one.

Comment #209 - Posted by: Greg at April 18, 2012 5:56 AM

18:08

Comment #210 - Posted by: therozfather at April 19, 2012 3:40 PM

saw "twinky" and got very excited

run 1/2 mile (treadmill)

10 rounds:
10 knees to elbows (I'm sure my knees would've touched my elbows if my belly wasn't in the way)
10 hug a twinky (first time for me)

run 1/2 mile (treadmill)

time: 29:29

m/41/5"8/240

Comment #211 - Posted by: phat boi at April 19, 2012 5:20 PM

24:12

Comment #212 - Posted by: nsb at April 20, 2012 8:50 AM

18:03 as rx'd.

Comment #213 - Posted by: Julian m/31/5'8/163 at April 21, 2012 6:29 AM

18:03 as rx'd

Comment #214 - Posted by: Julian m/31/5'8/163 at April 21, 2012 6:30 AM

21.06 rx'd

Comment #215 - Posted by: faleep at April 21, 2012 7:16 AM

30:38

Comment #216 - Posted by: tum1 at April 21, 2012 12:49 PM

Hug-a-twinky sub on an inflatable exercise ball (as suggested by earlier comment):

19:44

Comment #217 - Posted by: tgremillion M/32/6'1/185 at April 23, 2012 7:21 AM

For time:
Run 800 meters
5 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Time 18:42

Comment #218 - Posted by: Jeff Gebbie at April 24, 2012 6:54 PM

CFWUx3
BWU
WOD: 21:28 **"Knee to Elbows" were a mix of strict, kipping and hanging knee raises as fatigue increased.

*Andrea: WOD time 20:14

Comment #219 - Posted by: Seth (m/33/6'3"/210) at April 25, 2012 12:42 PM

M/35/182lbs
RX- Row instead of Run- 19:15

Comment #220 - Posted by: Mark Warren at April 25, 2012 12:50 PM

one mile
As RXd
one mile
35:20

Comment #221 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at May 7, 2012 4:03 PM

27:29 16.05.11
800m t/m @ 3% & 13.5-15kph

Comment #222 - Posted by: zenoperegrinus at May 16, 2012 4:12 AM

subbed 400m runs, 5 rounds only, and subbed 24 inch box jumps for hug-a-twinky

12:47

Comment #223 - Posted by: Manchild at May 18, 2012 7:22 AM

18:30 As Rx'd

Comment #224 - Posted by: fathertyme 34/m/6'/175# at June 27, 2012 9:02 PM

CFWUx1
19:08

Mitch: 16:57
Ran 400s

Comment #225 - Posted by: Doug at September 14, 2012 3:32 PM

28:30 rx'd.

Comment #226 - Posted by: J.Wood at January 18, 2013 4:26 PM
Post a comment






Remember personal info?