Nice

Dont have a GHD. Should these be performed on a steep decline bench?

Do you have a big exercise ball? Put your feet under a weighted bar and your thighs or butt on the ball, then bench press.

GHD bench press? OMG are you kidding me?

#2 I'd say no... That would take the emphasis off the abs. I don't have a GHD, but I place a flat bench behind a lat pulldown machine and hook my feet under the knee pad, hang my butt off the back edge of the flat bench. It doesn't give me as much range of motion below parallel, but it is definitely harder than regular sit-ups, and it should work for this... Give it a try!

to clarify... The flat bench is perpendicular to the lat pulldown bench. So I am sitting sideways just over the edge.

The rowing uphill drill looks dumb (both silly and unproductive), potentially dangerous, and likely to be hard on one of the most expensive pieces of equipment in most boxes. The marginal returns for improvement of return (amid unrealistic conditions) just don't seem to be there in the face of the downsides.

М/27/185cm/79kg
Time - 19:10

Pat Burke is a beast.

What exactly is GHD Bench press?

So the wod calls for back extensions, but Pat Burke did hip extensions, correct?

Looked at the uphill rowing vid - would it work (and be harder) raising the other end of the machine?

Is it just me or did dave lipson completely let go of lumbar support at the end of the recovery phase and commencement of the drive phase. Does anyone else see this as an issue?

M/31/72/200

Subbed 800m run for 3 minutes box jumps first round, 3 minutes burpees second round, and 3 minutes body weight squats third round.

15:05

sub'd row for run
16:50

m/47/185

sub'd 3.5min of jumprope for run

14:45

M/33/5'10"/170pound
15:59 as rx'd
Home made GHD... transitions was as hard as the 800 run

3 rft-

Sub 135# flat bench pr x15
25 back ext.
800m
17:34

So WTF is a GHD Bench Press? (and no it's not on the Exercises and Demos section...)

15:34 rx

M/29/6'4"/200Lbs.

20:35 rx

What's the name of this WOD?
What about the rest between rounds?
Tnx

M/45/5'11"/195

15 45# GHD bench presses (placed bar on bench instead of ground between sets)
25 hip extensions
800m run

22:13

The GHD bench press is pressing the bar like a regular bench press, except that is being performed on a GHD machine to promote core strength. There are usually demo videos posted with the WOD that shows everything for you.

Rx'd - 15:21

Looks awesome! Excited to do this one..

17:11 RxD...

M/32/160/5'9"

as rx'd

15:31

Sub run for 1.5 mile bike
20:18

well this looks interesting...

22:14

M/39/5'9"/230
32:00
sub'd GHD bench for steep decline bench
sub'd 45BB for 35lb DB x2

#32 cont'd...raised off of the bench to be parallel to the floor

Completed in 14:54, but had to do runs on a treadmill (in afghanistan, no running surface) Kept incline at 0 to compensate for the altitude here. Good workout

M/6'2/220. 18:50 never did the ghd bench thing thought it was going to b easy uhmm ya no a lot harder then I thought just started crossfit I learned the rule don't get cocky its always harder then u think lol

17:30
Sub'd bar from ground to bar from lap.

M/34/185#/5'8"
R'xd 13:58. Almost puked.

14:04

23'50"

3 round
25 sit up
25 push up
25 back ext
800m run

Wouldn't this be Rowing Downhill?

F/51/5'6/125
21:40
Sub 12# dumbells on Ghd bench
The rest Rx

Male
35
175
RX
12:35... Very interesting

To all the military folks, especially Army: how much time to you take off or scale back on CrossFit training prior to taking an APFT? I've been on CF since 1 May and have been introduced to the rigors, but seem to recover pretty well. I just can't imagine going all out on any given WOD, then getting up the next morning and expect to have a stellar score (I'm usually in the 295-300 range and want to keep it that way). Any comments welcome.

No offense to posters asking questions how to do a movement...but immediately following the posted WOD is a link for the WOD demo. This is the case every day. Watch the video to learn how to do the WOD.

f/30/5'5/123

as rx'd, 16:24

legit thought I was going to puke the last 300m.

#22 no rest between rounds,go as fast as possible

m/23/5'11"/199

Rx'd; 16:59

Lower back was tight from extensions.

M/29/5'10"/185

as rx'd 17:24

I was really hard picking the barbell from the ground and maintain good form on the GHD position. The last 800m killed my time.

rx'd 13:44
m/23/180
getting the heavy breathing down while doing the ghd bench was interesting

Rx'd 17:24
m/29/202

17' 34"
M/44/180/6' 2"

M/37/70"/172
as rx'd 18:44

17:58 Pack, 10 pu, 10 situps, 15 good mornings with bar, ran 1/4 for 2 rds (first time running since I broke the leg), rowed 1K for the final round

ME Legs
Reverse medium Band Zercher Squats 350# for a single
3x8 Hip Thrusts @ 225#

Then WOD as rx'd
17:57

Runs on treadmill at 2% incline, transitions were very slow.

Finished with some Reverse Hypers, GHDs, upright rows and 50x4 count flutter kicks.

17:30,
4:07, 4:02; 3:53. Could have run faster but didn't know what to expect.

Male / 6-3 / 235 / 31

TIME: 20:43 rx

Three rounds for time of:
45 pound GHD Bench press, 15 reps
25 Back extensions
Run 800 meters

RX'd 19:52

Well, kinda RX'd. Like a dumbass I did 25 presses on each round. Probably only added a few seconds though....

Felt like a newborn deer as I started running on each round

subbed (2) 30 lbs dummybells for a ollie bar. Didn't want to poke the chicks next to me sparring, they looked tough. rest RX' 12:49

m/41/6'4"/227

15:24

subbed 20# DBs on GHD bench (for sake of logistics)
25 back ext
600 meter run

15:44, me encanto el wod, saludos desde mexico

Loved the workout, greetings from mexico

16:08 as rx'd

18:24 Rx
Did this thrash anyone else's lower back? My began to seize up on me. Especially during the run for some reason. Much tougher than anticipated. Hope I don't have rhabdo again.

Okay did it and survived!! Did the "Mighty Murph" today!! Wow!
1 mile run
100 pull-ups
1 mile run
200 push-ups
1 mile run
300 squats
Time: 1:08
A must do hero WOD!!!

as Rx'd
19:30
M/54/5'11"/175

Having more and more soreness in one of my hips, centered in the socket. Anyone have any ideas of what it could be, and if so, what stretches/exercises would help to reduce the discomfort? I am 38, 6'3" 205 lbs, in good shape.

16' as rx'd. Ran around chapel/thrift shop. Mob roller cooldown. Luke.

Really enjoyed this WOD.

21:23

Rx'd
F/36/5'2"/125
21:30

(Did back extensions as indicated in the post, not hip extensions as shown in the video. Back extensions take considerably longer.)

m/35/6'/205/

RX'd

22:06

18:50, GHD BP's were tougher than I thought.

cfm
3 rounds of:
20 pushups (bench)
20 good mornings 15lb bar
800m row

18:54 @31wks

M/22/180lbs

Rx'd

16:49

13:55

subbed elliptical for run, due to fibular stress fracture. 17:15.

18:40 Rxed, but bar started from waist, not ground

The GHD bench was interesting indeed.

14.25 min

22:05 RX'd, treadmill approximately 50 yards from bench

As rx'd, 15:43.

GHD Bench press was interesting. Tricky to remain stable and horizontal. Otherwise, this felt a lot like Michael. First running in awhile, so I did not push it very hard until the last one. Runs felt pretty good though.

looking for a sub for the 800m run. Suggestions?

Made up Fridays 3 rd 4 time
squat cleans scaled to 75# 10 reps
box jumps 20 reps
7 minutes

On the rebound. I have not trained for 3 weeks.
Crossfit fit, I thought I was. Had shingles. If you don't know what that is, look it up. It is not an old persons disease. If you had chickenpox when you were young, chances are high you will contract this later in life. It was not fun. The medicine to treat it is poison. It works but it made me feel worse. Had to ride it out to get better. Overall fitness is more than just hitting the wods. Hard lesson learned.
Crossfit fit, you bet ya.

Laura f/50/5'7/150

In response to #42
I would rest 2 days prior to your PT test, eat well, drink lots of water, go to bed early, etc.

Also, a month before your test, I think it's best to scale back crossfit and focus on running (which is where most people lose points). I generally alternate days of interval and distance running. And lastly, it really helps to do a couple of practice tests at full intensity the week before. Just my opinion. Also, I'm not really familiar with the Army test so my plan might not make sense for you.

After Training For Warriors Upper Body Workout

18.50
GHD BP 22-20-20 kg
Back Ext. 3rd rep sub w/ Good Mornings 20 kg Barbell
800m Row, 800m run, 800m row

F/42/5'6"/145

3 rounds
15 GHD bench press, 8# DBs
25 back ext
800m run

19:56

I look forward to trying this one with #35 and no back pain.

Further responce to #42-

I agree with JJ (see #76), and add: a good method to ensuring you stay current with training for the APFT is to supplement your Crossfit WOD's with several 1 or 2 minute timed pushup and situp events keeping to the APFT standard (it's easy to get in the habit of Crossfit style situps, not ours unfortunately). This will keep the "muscle memory" going, and never forget plenty of interval days in the month leading up (mine consists of 6x400's for a week, then 4x800's and a couple of 2 milers for good training/diagnostic work). I hit Crossfit religiously downrange and did only a few interval days before an APFT and still rocked it, thanks 99% to Crossfit.

3 rounds
15 pushup feet on bench hands on bosu
25 good mornings, 45#
.5 mi
16:52

00:22:08:64
I learned that I need a lot more core work....

As rxd 16:01. Fun WOD.

m.32.69.175;
rx'd 18:45;

M 29/6'1/195

13:26 rx

14:20 Rx.

m/36/150ish

14:50 rx'd

M/43/5'8"/171

RXd 13:20

M 28/6'1/195

13:26 rx

As Rx 12:00

Very different. Liked the GHD press.

M/168/6'/38 yrs

15'23 subbed run on a treadmill 1.0 inclination....before I went with 5x5 deads up to 400lbs, amen
thanks cf!

scaled to 35 lbs
20 minutes

51/m/170 rx'd 20:21. Where has my wind gone on these runs?

F 25/5'2/112

18:59 rx'd

I used zym ball instead of GHD

Three rounds for time of:
33 pound(15kg) GHD Bench press(used zym ball), 15 reps
25 Back extensions(used zym ball)
Run 800 meters

18:54

19:23

F/43/180/5'10"

GHD bench press with 12# dumbbells
Hip extension.

19:49

18:37 as rx'd

M/36/175/5'8

19:45 as RX'd

M/35/5'4"/146lbs
As RX'd
15:39

M/36/6'0"/175#

GHD Bench press scaled to 15#

17:53

M/22/75kg/173cm

13:24 rx'd.

15:14

12:56 as RX'd

To #42--I agree w/ #76. 2 days off before the test is fine. But we don't do much running/pushups/ situps in CF, so a month out I'd scale back on some of the CF and ramp up the APFT-specific training if you want a high score.

17:03

this is to Shenal,Thisra and Shenuka, congratulations guys, u r awesome,, I am glad there are others who follow crossfit in Srilanka, can we contact each other, or send me a friend req on FB,i run a crossfit gym,,,,Dr.janaka wannaku,, ,,07144485994

Three rounds
GHD sit ups , 8 reps
5 Push ups (feet elevated)
25 Back extensions
spinning 2000m
18:10

subbed in 65lb good mornings and did GHD bench press on tire setup, really fun workout
Matt 15:42
Brock 15:40
Sebastian 14:16

M/33/169/5'6

3 rounds:
Sub 45Lb Good morning x25
Elevated pushup x15
800 Meter run (x2 only)

16:14

This one was a blast!! Very tough but really fun!! 15:27

25# GHD bench press x 15
back extensions x 25
800m run @ 7:30 pace
3 rounds=17:43

F/40/135/5'4"

3 rounds

20 pullups
25 back extensions
800m run

21:30. i need to work on my running !!

M/23/185/5'10"

18:45

16:31 as rx'd

loved it

17:16 as Rx'd...GHD and extensions were easy, but the run made up for the suckage...on top of not having been in the gym in like a week lol

19 MIN AS RX'D

M/24/6'2"/ 213 PNDS

14:55
Rx'd

m/39/6'2"/245
rx'd 18:56

m48/6ft/190
as rx 18:57

M34/173cm/74kg
12:54.
geting better every day.
To #42: my APFT is due on Friday, 12 OCT, and I'm planning to do it as another usual WOD (I'm in 295-300 pts range too). Will see how it works

15:12

Subbed 5 GHDs + 15 push-ups for GHD bench presses

M/28/6'3/200lbs

Rx'd @ 12:38, I've never sprinted an 800 meter on purpose lol, loved every second of it!

M/23/5'6/179

Rx'd 12:06:58

M/48/6'0/190

Rx'd 18:57
had to use flat bench set up to do the GHD bench press, great feeling in the abs! 800m runs were a fun thing after the other 2 exercises!

M/172/5'7"/32
RX'd 16:40

23:30. Weak back extensions. Near failure with that movement

16:20

20:57 Rx'd

19:42

15:39

Ran on Treadmill so lost time waiting for speed to increase.

Drenched in sweat and GHD Bp was way harder than anticipated.

M/26/6' 210

19:13

Thanks for the comments regarding the APFT. I usually take off 48 hours prior to an APFT, so your comments validate that w/CF as well. I've never trained specifically for the APFT, rather it is an indication or validation of my program. I'll post up the score; the upside is I only have to do 66 push-ups to max that event (M/45), the 72 SUs are a bear, but I've gotten them the past couple of evenst and the 14:06 2 miler is attainable.

19:59 for 2 rounds. Didn't time the first one due to new routine.

15:36

As rx'd 23:00

had to sub no GHD still a solid wod though

10 pc 135pd
30 sit ups
800 m run

15:30

had to sub no GHD still a solid wod though

Strength work

EMOM alternating exercises

5x bench 225 PDA
5x weighted pullups 30 pds

WOD
10 pc 135pd
30 sit ups
800 m run

15:30

had to sub no GHD still a solid wod though

Strength work

EMOM alternating exercises 12 min

5x bench 225 PDA
5x weighted pullups 30 pds

WOD
10 pc 135pd
30 sit ups
800 m run

15:30

submitted out and around the block for 800m (650m +) and 22.5 pound DBs for 45 Lb BB. Otherwise, as required. 14:32.

m/41/5'11"/165

15:43 Rx

retired army 1SG
clarksville, TN

15:20 as Rx'd

Had to use a treadmill for the running portion.

17:08

first run was messed up due to treadmill dying - did the other two runs outside (which I should have done anyways)

interesting trying to catch my breath during ghd pushups

thanks

14:30 RX'd

18:12

Day 163
M/45/6'0"/191
Performed on Wed - 121010
As RX'd & 1st CF WOD unbroken - 15:37
Last WOD before APFT Saturday.

15:54, as Rx'ed

15:18 as Rx'd

15:18 as Rx'd

m/28/155/5'10"

14:55 as rx'd

m/42/5'8"/175

18:18
as Rx'd

m/17/5'10/185
15:54 15 lb bar

15:38, with a 12# bar on the ghd bench press.

17:08

last two runs outside after faulty attempts on treadmill.

I liked the effort required to catch my breath during the ghd benches...

Thanks

19:09.

16:48 RX

I loved this WOD, though completing the running by lapping Trine's basketball court made me slower. 20:48 rx'd

18:18 but had to adapt since I have no GHD. Used a bench and hooked the feet. For extensions I did good mornings.
First time crossfiting. Feels Good!

33:17. Used 15 lb. bumper. Had to walk some during the run.

RXed
800m. run on treadmill
21.01

19:32

Used 5lb plates (1 in each hand) for GHDs
Next step up was 15lb dumbbells and that was painful in a bad way...

Lots of running!!

used bosu for bench presses
sub good mornings 1 round - back extn machine occupied
sub 600 turns jumprope
20:31

M/34/6'3"/200

Subbed 45 release pushups, then did 95lb deadlifts w/out GHD

18:38

F/36/165

23:03

Did all modifications, pushups with elevated feet on bar bell, good mornings with a 15lb plate

15:54

C-
35# bar, @ home
15:06

19:00

Downscaled to 3 rounds of:

15 pushups
10 situps
25 good mornings with 20 kg bar.
800 run.

23:20

Used 10kg dumbbells for GHD bench. Had to use a bench and hook my feet under the weight rack. First time doing these....definitely going to do them more.

20:29

15 25# dumbbell ball bench press
25 45# good mornings
1/2 mile run

17:43

24 mins. run killed my time.

20:01 as Rx'd
Enjoyed this more than I thought I would.

As Rxed

22:21

Did this as a pair-group WOD with kid, handing off bar for bench, running together, scaled/subbed:

Three rounds for time of:
45 pound (bar) decline Bench press, 15 reps
25 Back extensions
Run 800m / row 1000m / treadmill 4mins (choose one -- I did run-row-run; she did row-tread-run)

21:26

c/d - she shot hoops; I did 3x10 hpc for form & 'un-weighting' (Romanov): 45-65-75#. Then 21-15-9 squats, situps = 2:03

218/31m/6'
23:28 as rxd l pull ups killed me couldn't do more than 3

at y in auburn.
2 mile run
15:00
Then 3 rounds
15 135# Bench
25 Stomach Crunches
Need to run 3 miles next time.

27/5'11"/170#

Those GHD bench presses hurt a lot more than I expected!

As rx'ed: 16:30

38/6'2"/195/M

18:41 as Rx'd

15:24 RX

Then 10 Turkish 45 lb kettlebell get ups per side to add insult to injury.

M/55/6'3"/220#
19:34
Sub weight bench for GHD kept upper bod off bench. Sub back ext with good morning, no sub for run.

Did 3 sets of 5 dl at 220# then 1 set using 205; 2 sets of BS at 5 reps using 176 then 2 sets with 168. Afterwards was 25/25 DL/BS using 110/88 #, 75 SDHP with 20kg KB, and 400m farmers carry with 16kg DB's. Followed with this wod as rx'd in 20:13. Finished with a 2.5k row!

30'34'' with 30 lbs and 1000 meter row sub

34:08

Box jumps were tough
energy was low

Sub 800 meter row, 16:50

20:51
Last set of ext subbed 50# good morning
Did ghd bench on big tire with 50# curl bar thing
Runs still suck

13:43
used a 45lb plate instead of bar

M/26/6'/235

20:31
Subbed Rowing for Run
Did hip extensions as in Video Demo
Last set of 25 was terrible

13:59

Knee is rotten cant run - no rower.

Did 5x5 Bench Press 80/82.5/85/85/85kgs
super setted with 5 x 20 back extensions

Sub run with 4' mins spinbike per time, 18.22

18:30

Some delay with equipment waiting and treadmill spin-up...

Jeff @ home
15:24

as rxd @ HCHS

15:53

15 Push ups
25 Good Mornings 45#
800 M. Run
14:37

14:08 Rx

18:25 as Rx'd.

15:04

18'43"

I did this but I lost my time...that sucks...cool workout

M/22/5'11"/184

16:09.2 RX'd

16:52
35# plate

Did it today. My time 15:50. Great workout

m/30/195
As Rx'd
13:26

400M runs

9:57

16:30 with runs on the treadmill.

#65 Dan, I too had soreness in hips until recently. My main fix was to concentrate heavily on pushing my knees as wide as possible during all squat type movements without changing my foot position. It puts your hips in a better position. Check out some of Kelly Starett's(not sure if that correct spelling) vids on mobility.

18:03 Rx

Solid WOD. Back was on fire the whole time lol 15:35 Rx'd

19:33

m/38/5'9/174
CFWU-2. Superman. Burgener. Row 500m.
16:26
Not bad. Keep body planked, not below parallel on BP. Back ext not bad. Good breathing overall. Decent job pushing on runs, esp w/breathing & using arms. Last lap of runs is the pace I need all the time.

14:26
Used 25# dumbells, limited space and equipment.

1st CrossFit WOD ever!

subbed ball for GHD, ran 1/2 miles on treadmill

18:00.0

Will be back for more!

subbed push-ups for bench press

16:35

Three rounds for time of:
15 Exercise ball bench press w/ 15# dumbbells
25 Good Mornings w/30# bar
Run 800 meters

18:59

THe excercise ball bench press was prolly a lot more assisted than it would have been on a GHD.

runs on treadmill
first time doing ghdbp(it was terrible)

26:51

m/41/5'8/240

20:02

16:08. In auditorium gym. Fast treadmill

17:05 using bench

17:05 using bench