October 9, 2012

Tuesday 121009

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

Post time to comments.

TisaraSamarasuriya_Lsitoffshoulders_th.jpg

Enlarge image

Tisara, Shenal, and Shenuka, Sri Lanka.


"Rowing Uphill" with Shane Farmer, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Patrick Burke - video [wmv] [mov] [HD mov]

Posted by Pukie at October 9, 2012 5:00 PM
Comments

Nice

Comment #1 - Posted by: Mick at October 8, 2012 5:13 PM

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

Comment #2 - Posted by: Jon at October 8, 2012 5:40 PM

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.

Comment #3 - Posted by: John at October 8, 2012 5:48 PM

GHD bench press? OMG are you kidding me?

Comment #4 - Posted by: Pete at October 8, 2012 5:51 PM

#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!

Comment #5 - Posted by: Jkel at October 8, 2012 5:52 PM

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

Comment #6 - Posted by: Jkel at October 8, 2012 5:57 PM

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.

Comment #7 - Posted by: scott at October 8, 2012 6:46 PM

М/27/185cm/79kg
Time - 19:10

Comment #8 - Posted by: Vasily Shchegolev at October 8, 2012 7:51 PM

Pat Burke is a beast.

Comment #9 - Posted by: Pat Sherwood at October 8, 2012 7:58 PM

What exactly is GHD Bench press?

Comment #10 - Posted by: Drew h at October 8, 2012 8:08 PM

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

Comment #11 - Posted by: Delta B at October 8, 2012 9:29 PM

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

Comment #12 - Posted by: JohnB at October 8, 2012 10:17 PM

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?

Comment #13 - Posted by: Davo at October 8, 2012 11:57 PM

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

Comment #14 - Posted by: SeanP at October 9, 2012 12:54 AM

sub'd row for run
16:50

Comment #15 - Posted by: TomO/46/M/200 at October 9, 2012 1:48 AM

m/47/185

sub'd 3.5min of jumprope for run

14:45

Comment #16 - Posted by: cosmo at October 9, 2012 2:14 AM

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

Comment #17 - Posted by: ram at October 9, 2012 2:21 AM

3 rft-

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

Comment #18 - Posted by: ART/M/44/5'5"/148 at October 9, 2012 2:26 AM

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

Comment #19 - Posted by: Lenny at October 9, 2012 3:32 AM

15:34 rx

Comment #20 - Posted by: gb 45/m/71"/185# at October 9, 2012 3:49 AM

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

20:35 rx

Comment #21 - Posted by: Justin L. at October 9, 2012 4:14 AM

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

Comment #22 - Posted by: Paul at October 9, 2012 4:18 AM

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

Comment #23 - Posted by: nutfam at October 9, 2012 4:32 AM

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.

Comment #24 - Posted by: Chad at October 9, 2012 4:37 AM

Rx'd - 15:21

Comment #25 - Posted by: Townsend m/29/5'8"/138 at October 9, 2012 5:17 AM

Looks awesome! Excited to do this one..

Comment #26 - Posted by: Danielle at October 9, 2012 5:35 AM

17:11 RxD...

Comment #27 - Posted by: Ryan B. at October 9, 2012 5:47 AM

M/32/160/5'9"

as rx'd

15:31

Comment #28 - Posted by: Mark at October 9, 2012 6:08 AM

Sub run for 1.5 mile bike
20:18

Comment #29 - Posted by: Brian G at October 9, 2012 6:14 AM

well this looks interesting...

Comment #30 - Posted by: Alex Cross at October 9, 2012 6:20 AM

22:14

Comment #31 - Posted by: Andres Pacheco at October 9, 2012 7:38 AM

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

Comment #32 - Posted by: MarSayoh at October 9, 2012 7:38 AM

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

Comment #33 - Posted by: MarSayoh at October 9, 2012 7:45 AM

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

Comment #34 - Posted by: Larry Let at October 9, 2012 7:51 AM

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

Comment #35 - Posted by: james at October 9, 2012 7:54 AM

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

Comment #36 - Posted by: phill 37°21'41"N 118°23'43"W at October 9, 2012 7:54 AM

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

Comment #37 - Posted by: Chris N at October 9, 2012 7:57 AM

14:04

Comment #38 - Posted by: Mark Szot at October 9, 2012 7:58 AM

23'50"

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

Comment #39 - Posted by: Louis at October 9, 2012 8:01 AM

Wouldn't this be Rowing Downhill?

Comment #40 - Posted by: luke at October 9, 2012 8:11 AM

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

Comment #41 - Posted by: D.S. at October 9, 2012 8:13 AM

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

Comment #42 - Posted by: Jesse Cook at October 9, 2012 8:15 AM

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.

Comment #43 - Posted by: fargingbastige at October 9, 2012 8:17 AM

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.

Comment #44 - Posted by: JayW at October 9, 2012 8:18 AM

f/30/5'5/123

as rx'd, 16:24

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

Comment #45 - Posted by: Kristen, Bagram AFG at October 9, 2012 8:18 AM

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

Comment #46 - Posted by: Alex Cross at October 9, 2012 8:33 AM

m/23/5'11"/199

Rx'd; 16:59

Lower back was tight from extensions.

Comment #47 - Posted by: Barnard at October 9, 2012 9:03 AM

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.

Comment #48 - Posted by: Zayed at October 9, 2012 9:09 AM

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

Comment #49 - Posted by: Evan at October 9, 2012 9:20 AM

Rx'd 17:24
m/29/202

Comment #50 - Posted by: Dustin F at October 9, 2012 9:31 AM

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

Comment #51 - Posted by: Cspringsnewbie at October 9, 2012 9:44 AM

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

Comment #52 - Posted by: Matthew at October 9, 2012 9:47 AM

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

Comment #53 - Posted by: RussA at October 9, 2012 9:48 AM

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.

Comment #54 - Posted by: Brian R - M/31/5'9"/202 at October 9, 2012 9:59 AM

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

Comment #55 - Posted by: craig M/52/5'9/175 at October 9, 2012 10:01 AM

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

Comment #56 - Posted by: Rocker at October 9, 2012 10:01 AM

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

Comment #57 - Posted by: Rauterki at October 9, 2012 10:11 AM

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

Comment #58 - Posted by: jbbiking M/29/5'11/193 at October 9, 2012 10:20 AM

m/41/6'4"/227

15:24

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

Comment #59 - Posted by: JayW at October 9, 2012 10:32 AM

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

Loved the workout, greetings from mexico

Comment #60 - Posted by: memo at October 9, 2012 10:33 AM

16:08 as rx'd

Comment #61 - Posted by: SB at October 9, 2012 10:36 AM

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.

Comment #62 - Posted by: Sully in Gainesville, Ga M/32//180/6' at October 9, 2012 10:43 AM

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!!!

Comment #63 - Posted by: Antoinne at October 9, 2012 10:45 AM

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

Comment #64 - Posted by: Chuck B at October 9, 2012 11:07 AM

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.

Comment #65 - Posted by: dan at October 9, 2012 11:08 AM

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

Comment #66 - Posted by: ajax at October 9, 2012 11:14 AM

Really enjoyed this WOD.

21:23

Comment #67 - Posted by: MattPatt at October 9, 2012 11:16 AM

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.)

Comment #68 - Posted by: Madeline Yonker at October 9, 2012 11:17 AM

m/35/6'/205/

RX'd

22:06

Comment #69 - Posted by: Nate at October 9, 2012 11:19 AM

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

Comment #70 - Posted by: ScottMacArthur at October 9, 2012 11:21 AM

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

18:54 @31wks

Comment #71 - Posted by: brittk at October 9, 2012 11:22 AM

M/22/180lbs

Rx'd

16:49

Comment #72 - Posted by: Adam James at October 9, 2012 11:29 AM

13:55

Comment #73 - Posted by: Troy at October 9, 2012 11:41 AM

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

Comment #74 - Posted by: MarkLJ at October 9, 2012 11:50 AM

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

The GHD bench was interesting indeed.

Comment #75 - Posted by: Dave W 28 5'7" 180 at October 9, 2012 11:52 AM

14.25 min

Comment #76 - Posted by: Zonnetje at October 9, 2012 12:00 PM

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

Comment #77 - Posted by: JK/m/29/5'10"/205 at October 9, 2012 12:03 PM

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.

Comment #78 - Posted by: Mel 39/m/5'10"/175 at October 9, 2012 12:05 PM

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

Comment #79 - Posted by: Aaron at October 9, 2012 12:31 PM

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

Comment #80 - Posted by: power-girl at October 9, 2012 12:49 PM

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.

Comment #81 - Posted by: JJ at October 9, 2012 12:51 PM

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

Comment #82 - Posted by: jankka at October 9, 2012 1:04 PM

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.

Comment #83 - Posted by: mom to five at October 9, 2012 1:22 PM

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.

Comment #84 - Posted by: Blaine at October 9, 2012 1:23 PM

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

Comment #85 - Posted by: scfd1_9607 at October 9, 2012 1:29 PM

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

Comment #86 - Posted by: Rob at October 9, 2012 1:37 PM

As rxd 16:01. Fun WOD.

Comment #87 - Posted by: Kurt/38/185 at October 9, 2012 1:51 PM

m.32.69.175;
rx'd 18:45;

Comment #88 - Posted by: djf at October 9, 2012 1:59 PM

M 29/6'1/195

13:26 rx

Comment #89 - Posted by: kyle at October 9, 2012 2:16 PM

14:20 Rx.

Comment #90 - Posted by: Colin at October 9, 2012 2:17 PM

m/36/150ish

14:50 rx'd

Comment #91 - Posted by: phen at October 9, 2012 2:23 PM

M/43/5'8"/171

RXd 13:20

Comment #92 - Posted by: Jon Craig at October 9, 2012 2:30 PM

M 28/6'1/195

13:26 rx

Comment #93 - Posted by: kyle at October 9, 2012 2:43 PM

As Rx 12:00

Very different. Liked the GHD press.

M/168/6'/38 yrs

Comment #94 - Posted by: britishfireman at October 9, 2012 2:54 PM

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

Comment #95 - Posted by: matteo at October 9, 2012 2:56 PM

scaled to 35 lbs
20 minutes

Comment #96 - Posted by: cort at October 9, 2012 3:00 PM

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

Comment #97 - Posted by: Dr B at October 9, 2012 3:10 PM

F 25/5'2/112

18:59 rx'd

Comment #98 - Posted by: Caroline at October 9, 2012 3:13 PM

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

Comment #99 - Posted by: Saganamooo at October 9, 2012 3:20 PM

19:23

Comment #100 - Posted by: Pacers at October 9, 2012 3:21 PM

F/43/180/5'10"

GHD bench press with 12# dumbbells
Hip extension.

19:49

Comment #101 - Posted by: JuliePlatt at October 9, 2012 3:35 PM

18:37 as rx'd

Comment #102 - Posted by: Ronnieboy at October 9, 2012 4:03 PM

M/36/175/5'8

19:45 as RX'd

Comment #103 - Posted by: nelsmich at October 9, 2012 4:08 PM

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

Comment #104 - Posted by: Matt Burritt at October 9, 2012 4:21 PM

M/36/6'0"/175#

GHD Bench press scaled to 15#

17:53

Comment #105 - Posted by: caleb at October 9, 2012 4:31 PM

M/22/75kg/173cm

13:24 rx'd.

Comment #106 - Posted by: Zach at October 9, 2012 5:07 PM

15:14

Comment #107 - Posted by: mlt at October 9, 2012 5:07 PM

12:56 as RX'd

Comment #108 - Posted by: Johan at October 9, 2012 5:09 PM

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.

Comment #109 - Posted by: Jim R./49/5'8"/155 lbs at October 9, 2012 5:18 PM

17:03

Comment #110 - Posted by: B. Rhaly at October 9, 2012 6:00 PM

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

Comment #111 - Posted by: janaka wannaku at October 9, 2012 6:13 PM

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

Comment #112 - Posted by: lucio1928,M/40/184cm/96kg at October 9, 2012 6:28 PM

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

Comment #113 - Posted by: sebastian m/43/180/6'2" at October 9, 2012 6:30 PM

M/33/169/5'6

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

16:14

Comment #114 - Posted by: Aldo V. at October 9, 2012 6:36 PM

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

Comment #115 - Posted by: Josh DB 374 m/29/5'10"/180 at October 9, 2012 6:37 PM

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

F/40/135/5'4"

Comment #116 - Posted by: ms_fix at October 9, 2012 6:50 PM

3 rounds

20 pullups
25 back extensions
800m run

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

M/23/185/5'10"

Comment #117 - Posted by: CC at October 9, 2012 7:08 PM

18:45

Comment #118 - Posted by: Jason Crocker at October 9, 2012 7:32 PM

16:31 as rx'd

loved it

Comment #119 - Posted by: Junior-m/23/6'4/195 at October 9, 2012 8:09 PM

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

Comment #120 - Posted by: Cullen at October 9, 2012 8:28 PM

19 MIN AS RX'D

M/24/6'2"/ 213 PNDS

Comment #121 - Posted by: Tristan S at October 9, 2012 9:05 PM

14:55
Rx'd

Comment #122 - Posted by: Steve at October 9, 2012 9:52 PM

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

Comment #123 - Posted by: andrew at October 9, 2012 10:55 PM

m48/6ft/190
as rx 18:57

Comment #124 - Posted by: jtotch at October 9, 2012 11:09 PM

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

Comment #125 - Posted by: Rimas at October 10, 2012 12:02 AM

15:12

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

Comment #126 - Posted by: Brett (M/24/188cm/77kg) at October 10, 2012 1:01 AM

M/28/6'3/200lbs

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

Comment #127 - Posted by: Daniel Madrid GFS at October 10, 2012 1:08 AM

M/23/5'6/179

Rx'd 12:06:58

Comment #128 - Posted by: Anthony Skubon at October 10, 2012 2:17 AM

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!

Comment #129 - Posted by: jtotch at October 10, 2012 2:26 AM

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

Comment #130 - Posted by: Mark S. at October 10, 2012 4:15 AM

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

Comment #131 - Posted by: Rangerboy at October 10, 2012 4:21 AM

16:20

Comment #132 - Posted by: Randy M/36/160 at October 10, 2012 4:28 AM

20:57 Rx'd

Comment #133 - Posted by: NAMWIZ at October 10, 2012 4:49 AM

19:42

Comment #134 - Posted by: preacherman at October 10, 2012 5:22 AM

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

Comment #135 - Posted by: Wes at October 10, 2012 5:50 AM

19:13

Comment #136 - Posted by: Brett C. m/31/6'0"/175lbs. at October 10, 2012 6:22 AM

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.

Comment #137 - Posted by: fargingbastige at October 10, 2012 6:25 AM

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

Comment #138 - Posted by: Keith at October 10, 2012 6:27 AM

15:36

Comment #139 - Posted by: Brett at October 10, 2012 6:34 AM

As rx'd 23:00

Comment #140 - Posted by: C-los at October 10, 2012 6:36 AM

had to sub no GHD still a solid wod though

10 pc 135pd
30 sit ups
800 m run

15:30

Comment #141 - Posted by: hollyhog at October 10, 2012 7:15 AM

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

Comment #142 - Posted by: hollyhog at October 10, 2012 7:18 AM

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

Comment #143 - Posted by: hollyhog at October 10, 2012 7:18 AM

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

Comment #144 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at October 10, 2012 7:20 AM

m/41/5'11"/165

15:43 Rx

retired army 1SG
clarksville, TN

Comment #145 - Posted by: mark nash at October 10, 2012 8:07 AM

15:20 as Rx'd

Had to use a treadmill for the running portion.

Comment #146 - Posted by: GIPPER at October 10, 2012 8:38 AM

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

Comment #147 - Posted by: mikeyb m/51/179 at October 10, 2012 9:08 AM

14:30 RX'd

Comment #148 - Posted by: BH2 at October 10, 2012 9:28 AM

18:12

Comment #149 - Posted by: myles456 at October 10, 2012 10:06 AM

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.

Comment #150 - Posted by: fargingbastige at October 10, 2012 10:18 AM

15:54, as Rx'ed

Comment #151 - Posted by: Kevin C. (M/53/5'11"/175) at October 10, 2012 10:20 AM

15:18 as Rx'd

Comment #152 - Posted by: Jetté 43/M/5'11"/17 at October 10, 2012 10:26 AM

15:18 as Rx'd

Comment #153 - Posted by: Jetté 43/M/5'11"/17 at October 10, 2012 10:28 AM

m/28/155/5'10"

14:55 as rx'd

Comment #154 - Posted by: whapworth at October 10, 2012 11:44 AM

m/42/5'8"/175

18:18
as Rx'd

Comment #155 - Posted by: Mike A. at October 10, 2012 11:50 AM

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

Comment #156 - Posted by: Ryan Richard at October 10, 2012 12:18 PM

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

Comment #157 - Posted by: Carole (F/54/5'6"/135) at October 10, 2012 12:25 PM

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

Comment #158 - Posted by: mikeyb m/51/179 at October 10, 2012 12:44 PM

19:09.

Comment #159 - Posted by: Jeff A. at October 10, 2012 1:17 PM

16:48 RX

Comment #160 - Posted by: Matt L M/29/5'10/155 at October 10, 2012 1:59 PM

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

Comment #161 - Posted by: Greg W./22/6'4"/190 at October 10, 2012 2:05 PM

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!

Comment #162 - Posted by: Carlos at October 10, 2012 2:22 PM

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

Comment #163 - Posted by: Elliott Harding at October 10, 2012 2:48 PM

RXed
800m. run on treadmill
21.01

Comment #164 - Posted by: ZAK at October 10, 2012 5:31 PM

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!!

Comment #165 - Posted by: Kristina 29/f/122/5'3" at October 10, 2012 5:51 PM

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

Comment #166 - Posted by: David Burns at October 10, 2012 5:53 PM

M/34/6'3"/200

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

18:38

Comment #167 - Posted by: Ben S at October 10, 2012 6:16 PM

F/36/165

23:03

Comment #168 - Posted by: Shay at October 10, 2012 6:59 PM

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

15:54

Comment #169 - Posted by: brett_from_wylie at October 10, 2012 7:26 PM

C-
35# bar, @ home
15:06

Comment #170 - Posted by: Jeff & Charity @ CF Snohomish at October 10, 2012 7:31 PM

19:00

Comment #171 - Posted by: Justin at October 10, 2012 8:16 PM


Downscaled to 3 rounds of:

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

23:20

Comment #172 - Posted by: Jose-Luis Morales at October 11, 2012 2:44 AM

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


Comment #173 - Posted by: Keith at October 11, 2012 3:58 AM

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

17:43

Comment #174 - Posted by: Bells at October 11, 2012 5:44 AM

24 mins. run killed my time.

Comment #175 - Posted by: Eric Deem at October 11, 2012 6:39 AM

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

Comment #176 - Posted by: Curtis Tucker at October 11, 2012 6:44 AM

As Rxed

22:21

Comment #177 - Posted by: Storm at October 11, 2012 7:48 AM

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

Comment #178 - Posted by: matt h 51m 5'11" 178# 3.9.11 at October 11, 2012 8:05 AM

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

Comment #179 - Posted by: Daniel cram at October 11, 2012 9:17 AM

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.

Comment #180 - Posted by: dyagg at October 11, 2012 9:28 AM

27/5'11"/170#

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

As rx'ed: 16:30

Comment #181 - Posted by: EGold at October 11, 2012 9:59 AM

38/6'2"/195/M

18:41 as Rx'd

Comment #182 - Posted by: Chad Bakken at October 11, 2012 12:13 PM

15:24 RX

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

Comment #183 - Posted by: Rocky at October 11, 2012 3:23 PM

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.

Comment #184 - Posted by: teuton at October 11, 2012 6:58 PM

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!

Comment #185 - Posted by: Cphil/26m/69"/159# at October 11, 2012 7:59 PM

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

Comment #186 - Posted by: Ulysses137 at October 11, 2012 8:34 PM

34:08

Box jumps were tough
energy was low

Comment #187 - Posted by: Tom Juhn at October 12, 2012 1:05 AM

Sub 800 meter row, 16:50

Comment #188 - Posted by: JTM M/32/6'6/230 at October 12, 2012 3:06 AM

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

Comment #189 - Posted by: Johnh 44/205 at October 12, 2012 9:55 AM

13:43
used a 45lb plate instead of bar

Comment #190 - Posted by: MAGNUS M/26/5'8/160 at October 12, 2012 9:59 AM

M/26/6'/235

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

Comment #191 - Posted by: BJK at October 12, 2012 10:29 AM

13:59

Comment #192 - Posted by: Paul Daniel at October 12, 2012 2:41 PM

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

Comment #193 - Posted by: DPL at October 12, 2012 3:46 PM

Sub run with 4' mins spinbike per time, 18.22

Comment #194 - Posted by: Andrea at October 13, 2012 3:14 AM

18:30

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

Comment #195 - Posted by: Gravy at October 13, 2012 3:40 AM

Jeff @ home
15:24

Comment #196 - Posted by: Jeff & Charity @ cf Snohomish at October 14, 2012 6:37 AM

as rxd @ HCHS

15:53

Comment #197 - Posted by: ferb44 174# at October 14, 2012 3:26 PM

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

Comment #198 - Posted by: Steve at October 15, 2012 2:52 AM

14:08 Rx

Comment #199 - Posted by: fathertyme 34/m/6'/175# at October 15, 2012 5:44 AM

18:25 as Rx'd.

Comment #200 - Posted by: Michael m/49/5'9"/175/MI Survivor at October 15, 2012 11:10 AM

15:04

Comment #201 - Posted by: PW56 at October 15, 2012 2:54 PM

18'43"

Comment #202 - Posted by: RAD at October 15, 2012 4:57 PM

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

Comment #203 - Posted by: cleveland at October 15, 2012 7:07 PM

M/22/5'11"/184

16:09.2 RX'd

Comment #204 - Posted by: Miles Forks at October 15, 2012 8:25 PM

16:52
35# plate

Comment #205 - Posted by: jarhawk at October 16, 2012 10:20 AM

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

Comment #206 - Posted by: Damjan at October 16, 2012 11:29 AM

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

Comment #207 - Posted by: Ryee at October 16, 2012 11:40 AM

400M runs

9:57

Comment #208 - Posted by: MikeyPaul - 31/m/170 at October 16, 2012 7:19 PM

16:30 with runs on the treadmill.

Comment #209 - Posted by: Edwin 29/M/68"/170 at October 17, 2012 6:15 AM

#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

Comment #210 - Posted by: Trevor 33/6'1"/205 at October 17, 2012 3:22 PM

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

Comment #211 - Posted by: Jason H. 23/M/5'8"/147lbs at October 18, 2012 12:19 PM

19:33

Comment #212 - Posted by: Mavrick at October 18, 2012 1:45 PM

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.

Comment #213 - Posted by: jrm at October 18, 2012 6:56 PM

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

Comment #214 - Posted by: Sherwood M/24/5'11"/210 at October 19, 2012 10:43 AM

1st CrossFit WOD ever!

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

18:00.0

Will be back for more!

Comment #215 - Posted by: M/38/5'11/188 at October 19, 2012 11:25 AM

subbed push-ups for bench press

16:35

Comment #216 - Posted by: Manchild at October 22, 2012 6:31 AM

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.

Comment #217 - Posted by: Boo Boo F/24/5'8/148 at October 24, 2012 6:50 AM

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

26:51

m/41/5'8/240

Comment #218 - Posted by: phat boi at October 26, 2012 1:02 PM

20:02

Comment #219 - Posted by: pickle93 (m/41/6'/185) at October 29, 2012 5:07 AM

16:08. In auditorium gym. Fast treadmill

Comment #220 - Posted by: Mik at November 7, 2012 1:39 AM

17:05 using bench

Comment #221 - Posted by: zenoperegrinus at March 3, 2013 2:36 AM

17:05 using bench

Comment #222 - Posted by: zenoperegrinus at March 3, 2013 2:39 AM

CFWUx1
15:50

Comment #223 - Posted by: Doug at June 15, 2013 3:55 PM
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