May 10, 2012

Thursday 120510

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Post time to comments.

Wolansky_SunlitDeadlift_th.jpg

Enlarge image

Julie Foucher and Cory Moore.


"Fixing Common Rowing Errors" with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


WOD Demo with CrossFit Excel - video [wmv] [mov] [HD mov]

Posted by Pukie at May 10, 2012 5:00 PM
Comments

The WOD video doesn't work

Comment #1 - Posted by: Jeff - Bucks County at May 9, 2012 5:26 PM

I could be bias, but Shane Farmer is probably the best rowing coach in the world.

Comment #2 - Posted by: CJ Martin at May 9, 2012 5:58 PM

Video won't work

Comment #3 - Posted by: Luis at May 9, 2012 6:21 PM

Dear HQ, Glad to see some more rowing video tips, however, Dave should be demonstrating more leg compresion so the shins appear near vertical. He is a strong guy and could get more from his legs each stroke. I would love to see some of the split times Dave could reach on the erg. I bet he could kill it for 500m.

Comment #4 - Posted by: Brad at May 9, 2012 7:08 PM

These are wonderful tips for common errors. Thanks a ton, can't wait to PR on the C2 now.

Jonathan
CrossFit Frederick

Comment #5 - Posted by: Jonathan at May 9, 2012 7:22 PM

Great to see Crossfit CLE on the main page! Good luck to Team CLE at Regionals this weekend, get some!

Comment #6 - Posted by: DAN at May 9, 2012 7:39 PM

What is an L Pull up?

Comment #7 - Posted by: Max at May 9, 2012 7:45 PM

Its a Pull up with your body shape like a L

Comment #8 - Posted by: CurtisB at May 9, 2012 8:09 PM

So do we do 21 reps l pul ups then 21 reps of back extensions then 15 and so on? Or do we complete all Pullups then back extensions?

Comment #9 - Posted by: Jeff Fogel at May 9, 2012 8:22 PM

What's the best sub for back extensions? I don't have anywhere to do those

Comment #10 - Posted by: Zacg at May 9, 2012 9:33 PM

#10 Jeff

You're right with the first one. 21 L Sit, 21 back ext., 15 L sit, 15 Back ext, 9-9

Comment #11 - Posted by: Officer JayBear at May 9, 2012 9:46 PM

good mornings

Comment #12 - Posted by: ChadB at May 9, 2012 11:34 PM

#9 21-15-9 means 21 of each movement then 15 of each movement then 9 of each. so 21 pu/21 Extensions 15 PU/15 extensions 9/9.

#10 hang from a short wall with a heavy weight or a sandbag on your leg, CF mainsite has subs listed in the left or the search function should work.

Comment #13 - Posted by: ckatech at May 9, 2012 11:36 PM

M/22/194 2.16 as Rx'd

Comment #14 - Posted by: Nick at May 9, 2012 11:47 PM

7:53

Comment #15 - Posted by: TomO/45/M/200 at May 10, 2012 1:42 AM

6.34 mins using the knees up scaling for the L-sit pull ups

Comment #16 - Posted by: DPL at May 10, 2012 2:12 AM

m/46/185

11:42

Comment #17 - Posted by: cosmo at May 10, 2012 2:33 AM

m/44/5'6"/145

6:50

Comment #18 - Posted by: duane at May 10, 2012 3:47 AM

Hard to keep my legs straight. Went to bent knees at 15 reps.
9:19

Comment #19 - Posted by: Blake Arnold (M/6'5"/200lb) at May 10, 2012 4:22 AM

44/m/176cm/72kg

10kg plate (22 pound), L-pull-ups from low bar on squat stands

7:19

Comment #20 - Posted by: Memuc at May 10, 2012 4:29 AM

This one should be fun this aft...especially after doing Helen this morning...more PU...awesome!

I'll have to scale the L PU to the version where you step off the floor and swing your legs up, seems like this one will work for me...BE won't be an issue as rx'd. Shooting for an 8-10min WOD time.

Comment #21 - Posted by: Harry at May 10, 2012 4:29 AM

M/44/5'11"/195

21-15-9

Knees up pull-ups
25# back extensions

8:36

Comment #22 - Posted by: nutfam at May 10, 2012 4:30 AM

Great picture Julie and Cory!

Comment #23 - Posted by: Christy Phillips at May 10, 2012 4:36 AM

12:10

I did good mornings instead of back ext.

Comment #24 - Posted by: Grims at May 10, 2012 4:38 AM

M/31/165/5'9"

As rx'd

4:42

Comment #25 - Posted by: Mark at May 10, 2012 4:44 AM

Scaled pull ups to vent knees with slight knee kick to get the movement started.

15lb plate

10 min

Comment #26 - Posted by: Kristina f/28/122/5'3" at May 10, 2012 5:07 AM

Rx'd - 7:08

Comment #27 - Posted by: Townsend m/28/5'8"/140 at May 10, 2012 5:13 AM

7:37
M/32/64/152
Only did 10-9-5 for the pullups.

Comment #28 - Posted by: Livetosail at May 10, 2012 5:32 AM

Rx'd 8:10

Comment #29 - Posted by: Biff05 at May 10, 2012 5:50 AM

Just gotta say that these wods are getting awesomer all the time.

Well do after a quick mtb ride tonight.

Comment #30 - Posted by: mikeyb m/51/179 at May 10, 2012 6:17 AM

8:30

Comment #31 - Posted by: John A. M/33/68"/168 at May 10, 2012 6:27 AM

M - 47/5'10"/197

13:20 as rx'd - had to pull ups just about 2 at a time

Comment #32 - Posted by: bk express at May 10, 2012 6:28 AM

I understand the full range of motion on the GHD but if the hips are forward of the pad and not "locked in", doesn't that make it a hip extension at that point?

Comment #33 - Posted by: Carlos Alfonso at May 10, 2012 6:38 AM

7:08 with knees up for pull ups

Comment #34 - Posted by: Trodgers at May 10, 2012 6:43 AM

Rxed 4:15

I could be biased but Shane Farmer is the most beautiful man in the world.

Comment #35 - Posted by: S. Baer at May 10, 2012 6:46 AM

why are they showing hip extension and talking about back extension??

Comment #36 - Posted by: ozi at May 10, 2012 6:59 AM

4:15 rxd

Comment #37 - Posted by: aermio m/33/5'7"/155 at May 10, 2012 7:06 AM

M/26/70"/182lb.

19-12-6 Pull-ups
21-15-9 25# Back Extension

8:18 Had to finish pull-ups with knees up.

Comment #38 - Posted by: Tim B at May 10, 2012 7:11 AM

Completed as Rx'ed.

Total time = 13:12

Comment #39 - Posted by: fosterww98 at May 10, 2012 7:16 AM

6:20


Sub'd a 15#

Comment #40 - Posted by: CE M/41/5'10" 178# at May 10, 2012 7:17 AM

Scaled to 12-9-6
9:34
Sub'd 80 lb KB swings for back ext
Pullups were kipping and broken.
Piss poor.

Comment #41 - Posted by: SamEJ, m/27/5'10"/215 at May 10, 2012 7:23 AM

7:47

Tire stack GHD w/25lb DB held just behind neck.

FOB Salerno

Comment #42 - Posted by: james.patrick [M/50/66"/135] at May 10, 2012 7:42 AM

yay CrossFit CLE! My home box. Best of luck to my compadres heading to Columbus for Regionals this weekend.

Comment #43 - Posted by: ricksick at May 10, 2012 7:46 AM

M/34/6'3"/200

115# Good Mornings (No GHD)
6:59

Comment #44 - Posted by: Ben S at May 10, 2012 8:00 AM

Day 7

Max height box jump holding a 25lb DB in each hand

approx 27 inches

15, 12, 9, 6, 3 reps of:
Bench Press @ body weight(193)
Handstand Push Ups
15.29 @ 195lb bench

Comment #45 - Posted by: Jonblaze at May 10, 2012 8:03 AM

9:14 rx'd

Comment #46 - Posted by: marky mark at May 10, 2012 8:26 AM

My time was 5:47 , but tucked my knees up cause could get the L with my legs, anybody got any advice on how to strengthen my L position? I love CF :D

Comment #47 - Posted by: stevieG at May 10, 2012 8:51 AM

4:50 rx:d

Comment #48 - Posted by: Jussi at May 10, 2012 8:58 AM

7:22

With back extensions, not hip extensions.

Comment #49 - Posted by: Bill M. m/47/5'3"/135 at May 10, 2012 9:12 AM

Male, 38, 210lbs 8:17 with subbing 50lb good mornings for back extensions.

Comment #50 - Posted by: EP at May 10, 2012 9:20 AM

7:55 rx

Comment #51 - Posted by: gb 44/m/71"/185# at May 10, 2012 9:22 AM

Second month since TKA
Physical therapy then, Modified WOD with deliberate and controlled form
21-15-9 reps for time of:
Pull-ups
Leg raise’s
20kilo Good mornings
9:04
M/54/6’/205

Comment #52 - Posted by: Pete In Sun City at May 10, 2012 9:46 AM

2012-05-09: 7:50+1st ten L's.  Sub 20# ball. 

Comment #53 - Posted by: gs at May 10, 2012 9:48 AM

8:05 as rx'd. Best L pullups i've done on a workout.

Comment #54 - Posted by: SB at May 10, 2012 10:06 AM

as rx'd

8:04

Comment #55 - Posted by: ferb44 180# at May 10, 2012 10:21 AM

Sick picture

Comment #56 - Posted by: Morgan at May 10, 2012 10:22 AM

F/42/178/5'10"

I have decided I have to own-up... 5'11" is a bit of an embellishment. I was once 5'10.5 and a tiny bit more so I thought I could round up. ... I think I've squashed down a bit since.

This was made obvious to me this weekend when I attended a reunion for the 1992 Canadian Olympic Rowing team which won 4 gold and 1 bronze medal 20 years ago.... (good God!.. It HAS been that long). I suddenly felt very average sized... And I realized that if my teammates were saying they were 5'11"... Then I better fess up.

What a fantastic few days with fantastic women. I have bonds with them that will never break.

I was an alternate on that team and I did not race at the Olympic regatta and I did not get a medal. I was a bit worried about attending this reunion as it was in conjunction with the 2012 rowing team's send-off as they go to Europe for pre-Olympic competition. The press was there and the '92 team was celebrated and it gets old telling people that I don't have a medal when everyone around me does. I soon realized I had no reason to be concerned as not ONCE did anyone dwell on the race.. But instead on the incredible journey that got us all there.. of which I was completely a part of. It allowed me to (20 years later) to realize (finally) that I may not have the medal, but I was part of something incredibly special and it's all about the journey. I feel at peace ( cause stuff like that -- regret, jealousy,anger and disappointment get you nowhere). In my teammates eyes, I was there with them... And that's all that matters.

For today's WOD I did the snatch ladder.. From 65# to 100#.. A squat snatch PB.

Comment #57 - Posted by: JuliePlatt at May 10, 2012 10:30 AM

6:17 as Rx'd

Comment #58 - Posted by: Jetté 42/M/5'11"/170 at May 10, 2012 10:30 AM

M/26/5'10/158

rx'd 4:08.8

Comment #59 - Posted by: Paul at May 10, 2012 10:36 AM

6:36 L shaped pull ups kicked my butt. Definitely need to work on those. And were already sore. Ugh. Back extensions - no problem.

Comment #60 - Posted by: Chevytahoe77 at May 10, 2012 10:40 AM

6.50 no weight on BEs

Comment #61 - Posted by: Giles Ambrose at May 10, 2012 10:52 AM

8:22 rx'd.

Comment #62 - Posted by: Jeff A. at May 10, 2012 11:07 AM

M/18/140/5'7

7:03 rx'd

Comment #63 - Posted by: B. McCormick at May 10, 2012 11:07 AM

ditto 33 and 36, if the gym is watching these, then explaining their definition of Back extension vs hip extension would be interesting to hear. almost like they didn't know yet they did the demo? weird.

Comment #64 - Posted by: Rickey at May 10, 2012 11:12 AM

5:49

Comment #65 - Posted by: amped 37/M/195/6' at May 10, 2012 11:23 AM

Day 10
M/45/6-0/198
Subbed regular pull-ups and added 1a min. of L-Sits to compensate for L-Pull-ups; rounds/reps as Rx'd. Back ext. as Rx'd. 11:31

Comment #66 - Posted by: fargingbastige at May 10, 2012 11:26 AM

5:35Rx

Comment #67 - Posted by: Albert Rodriguez at May 10, 2012 11:28 AM

M/29/5'10/200

Modified bent knee pull ups . Had a long walk in the gym to the back ext that I took full advantage of. Lol. 8:30

Peace

Comment #68 - Posted by: Detox83 at May 10, 2012 11:32 AM

m/21/5'8/160

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Time: 6:18 w/ a 20lb vest.

Comment #69 - Posted by: Drewpy at May 10, 2012 11:45 AM

21-15-9 L-PU Grav 110#, BE+ 25# = 4:09
Elbow:ice

wu – Samson – clock - spider

cd - 9-7-5 L-swings, 1-leg glute brdg = 2:44
4x10# hockey roll
2x15 35# rev wr curl
2x10 48# fc pull
1 mile VitD dogjog

Comment #70 - Posted by: matt h 50 182 5'11" 1mar11 at May 10, 2012 11:50 AM

11:53

Comment #71 - Posted by: Ulvhade at May 10, 2012 11:53 AM

5:58 as rx'd through most of it, about half way through the 15 i switched to tucked pull ups instead of l's, my quads were screaming at me.

Comment #72 - Posted by: J.W.C. at May 10, 2012 12:05 PM

made my best attempt at L pullups, started out pretty good, became fairly ugly by the end.

back extensions were done on a 45 degree roman chair w/ 25# plate.

7:04

Comment #73 - Posted by: GleichSTL m/34/177/5'10" at May 10, 2012 12:58 PM

M/27/5'8/190

8:31

Bent knee pull ups
No GHD, so I used the back extension machine

Comment #74 - Posted by: Gabe at May 10, 2012 12:59 PM

m/27/6'3/240

7:36 as rx'd

Glad to be back, took a year off.

Comment #75 - Posted by: moose at May 10, 2012 1:15 PM

27/F/145/ 5'9

21-15-9
One knee in band, other knee up Pull ups (switching every 5) !
Back extensions with 15#

10 min

Comment #76 - Posted by: Kerber at May 10, 2012 1:16 PM

Allyson. 4:30

Jorge. 7:37

Comment #77 - Posted by: Allyson e Jorge at May 10, 2012 1:37 PM

alright 6'3"/195/M/22 5:24

I had to split the L-Pullups :/ and had to jury rig the back extensions at my high school (home till the end of the month)

Comment #78 - Posted by: Greg Whelan at May 10, 2012 2:02 PM

5:33

Comment #79 - Posted by: mlt at May 10, 2012 2:12 PM

8:38

As rx'd

Comment #80 - Posted by: Brett (M/23/188cm/77kg) at May 10, 2012 2:36 PM

m/25/6'2"/190

as rx'd (kind of): 7:31

Had trouble with L pulls. Thought they would be as tough/easy as USMC pulls... I was mistaken. Form suffered a little so I had to "lift the L" for help on a lot of them. Deff something to work on.

Comment #81 - Posted by: Shmitty at May 10, 2012 3:11 PM

m/42/155

5:37 as rx'd

Comment #82 - Posted by: Seth H. at May 10, 2012 3:14 PM

did yesterday's WOD this a.m.
2:53,2:54,2:52

today's WOD: Rx'd 7:53

Comment #83 - Posted by: tim m/50/69"/130 at May 10, 2012 3:15 PM

subbed band assisted bent knee pullups

9 minutes

Comment #84 - Posted by: ScooteR at May 10, 2012 3:30 PM

7:40
m/38/270
back extensions RX
pullups on a assistance machine

Comment #85 - Posted by: KINGFISHER at May 10, 2012 3:36 PM

3:58 as rxd. 2nd attempt.

Comment #86 - Posted by: aermio m/33/5'7"/155 at May 10, 2012 3:59 PM

M/19/166lbs
2:06 as Rx'd full extension

Comment #87 - Posted by: Michael Rose at May 10, 2012 4:01 PM

As rx'd 8:28. 10 minutes rest then CFE: 4 x 600 meters 1:3 rest.
2:02
1:55
1:52
1:52

Comment #88 - Posted by: Kurt M/38/185 at May 10, 2012 4:23 PM

F/5"8/150

Ring pull ups, no L
Good mornings w/25# plate

5:38

Comment #89 - Posted by: Justine at May 10, 2012 4:23 PM

This was my first WOD attempt. I had to use the pullup machine that takes weight off for you, so I was taking off about 2/3 of my body weight. I did 10 lbs on the back extensions. 11:04.

My arms feel like jello.

Comment #90 - Posted by: Elissa at May 10, 2012 4:50 PM

M/35/5'4"/144lbs
As RX'd
4:40

Comment #91 - Posted by: Matt Burritt at May 10, 2012 4:51 PM

M/52/153/1-1-06

"Linda Throws Up"

10-9-8-7...3-2-1
1.5X BW Deadlift
0.5X BW Shoulder Press (the "up')
0.75X BW Squat Clean

Scaled BW to 140 so 205/75/105 (heaviest yet)

34:50

Ouchy...

Comment #92 - Posted by: bingo at May 10, 2012 4:55 PM


8:06

did good mornings w 25lbs instead of BE

Comment #93 - Posted by: Kevin McClellan 50/195 at May 10, 2012 5:14 PM

Scaled down to:
Pack
21-15-9
Strict pull ups
Back ext
6:59

Comment #94 - Posted by: Jason Crocker at May 10, 2012 5:48 PM

m/41/5'11"/200

7 min as Rx'ed

Comment #95 - Posted by: pjduenas at May 10, 2012 6:06 PM

7:21 as rx'd
PU bar was upstairs and B-EX was downstairs

Comment #96 - Posted by: Magnus 26/5'8"/160-165 at May 10, 2012 6:15 PM

9:26 as rx'd.

Comment #97 - Posted by: Kyle Bisceglie 45/5'10/180/m at May 10, 2012 6:26 PM

Me:4:22 Rx
Her:4:20 with black band and sub good mornings w/ med ball.

Comment #98 - Posted by: ChadB at May 10, 2012 6:38 PM

11:32

Comment #99 - Posted by: B. Rhaly at May 10, 2012 6:46 PM

M/30/5,8/190

L pull ups were not pretty at all

No GHD so swaped back ex for 2 poods KB swings

Comment #100 - Posted by: david rochon at May 10, 2012 6:52 PM

9:13 for knee up pull ups & 55lb kettle bell swings. 1k run wu 4:49.

Comment #101 - Posted by: kevin o at May 10, 2012 6:52 PM

6:47

Comment #102 - Posted by: Pacers at May 10, 2012 7:45 PM

Subbed good morning

16:58

Comment #103 - Posted by: Saganamooo at May 10, 2012 7:54 PM

M/22/5'10"/160
As rx 7:41
Shindand AB

Comment #104 - Posted by: Jesse C. at May 10, 2012 9:27 PM

14:18. Black band pullups, no L. 25 lb. reverse hyper extensions.

Comment #105 - Posted by: Elliott Harding at May 11, 2012 12:59 AM

I see a number of comments concerning the WOD demo and hip extension vs. back extension. Would someone explain the difference? Thanks.

Comment #106 - Posted by: Swanie at May 11, 2012 1:49 AM

11:37 Sorta Rx'ed

Instead of a GHD I use a flat bench with a foot strap on one end. I can only get to +/-45 degrees before my head hits the floor, so not full range of motion.

Comment #107 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at May 11, 2012 5:05 AM

rx'd 5:24

Comment #108 - Posted by: Laney at May 11, 2012 6:07 AM

21-15-9
Pull-up
Abmat situp

Brenda 3:47 (ring)
Tara 4:37 (black^)
Morrow 6:43
Jesse 3:40
Ben 6:16
Caitlyn 4:02 (ring)
Geena 4:00 (lg) - order slightly mixed up but still did all reps (i think)
Lil Kim 3:55 (g)
Julia 3:20 (sb)
Aaron 3:00 (g)
Connor 2:34 (lg)
Ricky 2:38 (g)
Jason 3:26 (sb)
Bubs 2:57 (sb) 15-12-9 reps
Murley 2:56 (sb)
Joyce 3:53 (ring)
Mrs. Carey 3:05 (g)
Mrs Pip 3:11 (g)
Jay 3:39 (hollow(ish))
Marianne 2:42 (orange) 15-12-9
Renee 3:50 (orange)
Meghan 2:36 (red) 15-12-9

Comment #109 - Posted by: BFCC at May 11, 2012 6:48 AM

The demo video is clearly showing hip extension; however, the wod shows back extension. The video posted here demonstrates the backextension: http://www.crossfit.com/cf-info/excercise.html. Is this a typo?

Comment #110 - Posted by: Chris at May 11, 2012 8:26 AM

F/41/5'6"/150

L-pull-up variation: kip, then knees up at top of pull-up

11:19

skin tears on both hands :-\

Comment #111 - Posted by: mom to five at May 11, 2012 8:30 AM

6:57 as Rx'd

Comment #112 - Posted by: abh at May 11, 2012 8:43 AM

3:45, as Rx'ed.

Comment #113 - Posted by: Arthur at May 11, 2012 9:13 AM

Tuck Pullups
45 bb good mornings
9:25

Comment #114 - Posted by: Johnh 44/205 at May 11, 2012 9:32 AM

7:15, as Rx'ed.

Comment #115 - Posted by: Kevin C. (M/53/5'11"/175) at May 11, 2012 10:22 AM

Tuck Pull-ups
5:58

Comment #116 - Posted by: Kyle at May 11, 2012 10:33 AM

3:37 RX'd

M/42/179

Comment #117 - Posted by: jayhawkcf at May 11, 2012 10:37 AM

8:08, at work.

Comment #118 - Posted by: ScottMacArthur at May 11, 2012 10:45 AM

Subbed 45# good morning for back ext.

2:41

Comment #119 - Posted by: Michael m/48/5'9"/175/MI Survivor at May 11, 2012 11:07 AM

5:13

Comment #120 - Posted by: Mavrick161 at May 11, 2012 1:02 PM

M 38/5'10"/188

Rx'd

6:11

Comment #121 - Posted by: Rholl at May 11, 2012 2:09 PM

2 Mile run in K-Ville Y
15:00
Then
21-15-9
Pulls
Back extensions
then
25 Push ups
25 Crunches

Comment #122 - Posted by: dyagg at May 11, 2012 2:33 PM

17:33

Comment #123 - Posted by: myles456 at May 11, 2012 5:50 PM

M/41/5'9"/215
4:05. Did 45 lb plate instead

Comment #124 - Posted by: mpmaier at May 11, 2012 6:39 PM

m/29/5'8"/182

13:38. Sub'd 115 lb good mornings.

Comment #125 - Posted by: Justino at May 11, 2012 7:09 PM

6:55

Comment #126 - Posted by: Kyle Byrne at May 11, 2012 8:42 PM

w/ 15kg
7:30

Comment #127 - Posted by: orkun at May 12, 2012 3:21 AM

Traveling. Hotel gym.

45lb dumbell thrusters x 100
45lb dumbell goodmornings x 100
100 situps

20:40

Comment #128 - Posted by: D. Peterson at May 12, 2012 7:32 AM

11:31 assisted pullups at 60

Comment #129 - Posted by: Brandon at May 12, 2012 8:46 AM

as rx'd
7:29

Comment #130 - Posted by: JFA at May 12, 2012 9:22 AM

First CD WOD Thurs May 10

Time: 7min bang on

Pull-up w/ 69 lbs assisted
Back Ext w/ body weight

F/34/5'3/142 lbs
Sport: Running

I followed this WOD with:
10 Dive Bombers
5 Burpees
20 Squat Leg Lifts(ea leg)
5 Burpees
10 Side Planks(ea side)
5 Burpees
10 Pistol Squars(ea leg)
5 Burpees
X3 for time
Time: 31 min

Run:
7.5 km
Time 41:23

200 walking lunges

Yesterday was an AR day with slow jogging. Lol, was a very painful run as I haven't worked out like that in a while. Still hurting today :)
Training for Toronto Tough Mudder Aug 18!!! TM training advice welcomed by anyone willing to share!

Comment #131 - Posted by: Andrea at May 12, 2012 10:37 AM

21-15-9
L-pull ups, 95lb good mornings, 1.5 pd KBS
100x flutter kicks, stretch, PAC

Comment #132 - Posted by: Ajax at May 12, 2012 11:27 AM

As rx'd

3:56

Comment #133 - Posted by: Purp M/25/180 at May 12, 2012 12:37 PM

6:30 as rx

Comment #134 - Posted by: SF at May 12, 2012 2:52 PM

8:00 as Rx'ed

Comment #135 - Posted by: nick ciolino at May 13, 2012 5:26 AM

8:00 as Rx'ed

Comment #136 - Posted by: nick ciolino at May 13, 2012 5:27 AM

8:33 as rx'd

Comment #137 - Posted by: Cleveland at May 13, 2012 2:25 PM

21-15-9 reps for time of:
Pull-ups (10/11a, 4/11a, 1/8a)
Back extension

tt = 9:11

Comment #138 - Posted by: fitz997 at May 13, 2012 5:57 PM

9:51 with ugly L pullups

Comment #139 - Posted by: Bells 39/195 at May 13, 2012 7:29 PM

9:52 as rx'd

thanks

Comment #140 - Posted by: mikeyb m/51/179 at May 14, 2012 4:09 AM

13:25

Comment #141 - Posted by: Manchild at May 14, 2012 5:10 AM

7:44

Comment #142 - Posted by: Mik at May 14, 2012 7:01 AM

11:22

Comment #143 - Posted by: al deezy at May 14, 2012 3:19 PM

M31/213

9:57

Comment #144 - Posted by: R_Spad at May 14, 2012 3:21 PM

9:46

Comment #145 - Posted by: ecp2 at May 14, 2012 3:21 PM

33 yom, 190 lbs


3:48 as rx'd

Comment #146 - Posted by: Jeff Weltmer at May 15, 2012 9:44 AM

5/15 (midday)...15:54...141/153/135
Sub knee-up pull-ups. Back ext. on plyo box w/ anchored feet. Pull-ups were slow today.

Comment #147 - Posted by: Mike Scott M/45/5'10"/190 at May 15, 2012 5:09 PM

3 L pullups
10 strict pullups
8 ctb pullups
Remain Kipping (24)
Back ext all as rx'd

7:04

Comment #148 - Posted by: Drew m/5'10"/43/158 at May 15, 2012 6:16 PM

C-
9 something
w/ 15# on Hip ext.

Comment #149 - Posted by: Jeff & Charity @ CF Snohomish at May 15, 2012 7:17 PM

jumping L-pullups

8:12 (lost some time to traffic on BE)

Comment #150 - Posted by: Callum at May 16, 2012 6:19 PM

Subbed good-mornings.
LPU(1-leg)
GM: 25lb
21-15-9, 7:08

Comment #151 - Posted by: Harpo m/44/5'7"/145 at May 17, 2012 2:42 PM

7:30 halfway threw switched back to lowercase L "l".

Comment #152 - Posted by: Lind at May 17, 2012 4:49 PM

28/m/5'11"/170
As rx'd
7:52

Comment #153 - Posted by: justaman - liberty, sc at May 17, 2012 8:33 PM

Jeff @ 2.0
275# DL for BE
10:04

Comment #154 - Posted by: Jeff & Charity @ CF Snohomish at May 18, 2012 4:46 PM

m/38/5'9/178
CFWU-3. Reg except no PU 1st or 2nd. Superman. Burgener. Row 500m.
6:18
Hip extensions.
Form a little suspect on L PU, esp when I did overhand grip. Did underhand for most.

Comment #155 - Posted by: jrm at May 18, 2012 6:46 PM

M/27/5'9"/160
No weight on back extensions
8:18

Comment #156 - Posted by: Mike at May 20, 2012 3:14 AM

M/ 38/ 133 lbs/ 5'-6"
I did this on Sunday, POST a Rings Class I'm taking.. I kind of dedicate the Post Class time to bodyweight workouts and fun stuff like that.

I did this since they have an actual GHD machine and I couldn't resist.

I did it in about 5:00 - not a perfect countdown so not positive but that's pretty close.

Fun.. I felt it in the L Pullups more than the hip extensions... I think that it's a lot easier for me to use a smaller metal 25 lb plate than to wrap my arms around a 25 lb bumper plate also.

Comment #157 - Posted by: anton at May 21, 2012 9:58 AM

pullups on assist machine @ 80#
no weight on extensions

time: 8:10

m/41/5'8/240

Comment #158 - Posted by: phat boi at May 28, 2012 12:38 PM

7:39 as rx'd

Comment #159 - Posted by: Ronnieboy at May 29, 2012 4:14 PM

21-15-9 reps for time of:

L-pull-up - (11-5-3-2), (7-3-2-1-1-1), (3-2-111)
25 pound Weighted back extension

6:01

Comment #160 - Posted by: TZ at June 3, 2012 6:42 PM

7:47

Comment #161 - Posted by: nsb at June 4, 2012 8:05 PM

8.24 rx'd

Comment #162 - Posted by: faleep at June 5, 2012 8:26 AM

6:23 - forgot about the 25lb

Comment #163 - Posted by: zenoperegrinus at July 20, 2012 11:47 AM

6:37 Rx

Comment #164 - Posted by: fathertyme 34/m/6'/175# at September 5, 2012 7:44 PM

CFWUx1
10:45
Tried to be stricter on PUs and holding L

Comment #165 - Posted by: Doug at October 30, 2012 4:43 PM

19:48 rx'd.

Comment #166 - Posted by: J.Wood at February 26, 2013 7:57 PM
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