is there a sub for back extensions?

Could rowing be an acceptable sub for the run? It's winter up here in Montreal and the snow makes it tough!

Sub superman's for back extensions

Jess, I am in Ottawa, i do sub row on extreme days, but I love the Icers, they wrap over your shoes no slip, brave the cold, you can do it!

25:30 rxd
An almost 7 min improvement. Approx. 32 min last time. Guess this crazy thing called crossfit actually works. Was also a lot easier this time should have pushed harder on the runs.

Ab mats are backwards. I always faced them that way too before I went to the level 1 cert- they should def face the writing the opposite way on those things! Great workout either way!

Where do the kids in the picture get the stellar back packs?????

20:38 Rx. New PR.

Am I wrong or were they doing hip extensions in the video, and not back extension?

#9 pretty much the same thing. superman extensions back extensions hip extensions. same thing different name. Just use the one that develops your core the most

My first CrossFit wod back in May 08. Great stuff!

Before I bought my bench, I like subbing good mornings or supermans. Personally, I liked good mornings better...

#9 I used to find that annoying. However, if you can't beat em join em, I say. Hip extension = back extension. (Regardless what the demo says!)

18:45
Subed back extensions for dead lifts.
135 lb dead lift X 25.

Cause of weather was not running - indoor biking, 1600 m, then as prescribed.

Total time 18:20

17:18

MArc m/42years/93kg, first timer. 29.05. I have to row instead of run. Knees are lacking sufficient cartilage. what is the last number in the info name/age/weight/?.?

18:12. 23 seconds slower than last time. I've put on a few pounds in my efforts to get bigger and stronger (which I definitly have!). I'm still happy with the time. Great WOD!

19:51 last time.
19:58 today.

M/26/97kg
24:59

RX 25:20. Started with 6:30 mile, and I did it on treadmill which is a sub to afghan being rainy and cold. Have nothing to compare since I just started crossfit like 2 weeks ago. This workout was harsh. I do have a question I tried numerous position on the GHD equipment for back extensions, but my thighs kept hurting because of tension or pressure, what am I doing wrong?

I have a general question on sequencing the workouts.
I've dabbled with Crossfit, and did CFE last year in prep for a run, but I'm still learning the process.
Can you take days out of order?
For example, I follow 1 week trailing, so todays workout would be "Tabata This" from last Sunday.
With family commitments it would be easier to sub tomorrow's squat workout today since I can do everything on today's workout at home and need the gym for the squat/GHDthing. Thus I'd like to go to the gym today and do Tabata This tomorrow.
Is that kind of flopping kosher?

19:45 but did 30 reps each rnd and had to do back ext over a Swiss ball...def easier.

poor effort today, too much Christmas living!

20:19 as Rx'd

M/38/175lbs
20:22
scaled as follows:
200 skip rope
30 situps
30 back extensions

30:50 (pr by 4:35)

Not bad considering I just got back to it after 6 months off due to a knee injury and weighing 20 pounds heavier (not in a good way) than the last time I did this WoD. It feels good to be back at it!

Is anyone else training for the comp. in Midlothian?

First try at this, new to Crossfit. Got 18:05

M/27/5'7"/163
Subbed good mornings for back extensions
24:34

M/29/180cm/72kg

Barbel bench press 5x3
60,65,70,75,80

"Michael"

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

20:39

First time doing Michael.

First time posting:

21:02.

Ran on a treadmill. -22C in Calgary this morning.

Will run faster next time I do this one.

@20, Cody - competition in Midlothian?? Midlothian, Texas?

Sunday musings...

1) Ninjabread Men. The world's coolest cookie cutters!

2) Back-up QB. The most popular player on every losing team in football.

3) Role-player. Every team has a structure of sorts. In every sport success depends on players filling certain specific roles, the sum of which hopefully leads to success. It is only the most unusual team, either a "one-off" or that most special of teams that is the harbinger of a truly new paradigm, that doesn't have all of the same pieces parts in the same place doing the same things. Whether tradition-bound or cutting edge, though, the roles assigned and accepted on a team are designed with only one thing in mind: winning.

We all play on a team of sorts, one we call The Family. Just like team sports there are roles assigned in The Family, and just like a team sport the role you play is likely to be one in which you are locked for your entire "career". The difference, of course, is that the assignation of roles and the execution of those roles in The Family have absolutely no association with the pursuit of winning. Odd, huh? But essentially true.

Other goals certainly apply, other outcomes. Peace, or maybe detente. Quiet, or maybe just calm. Loud, boisterous, the (outward) picture of success. At various points in the "season" the roles assigned and played may actually produce something that DOES look like winning. That's really cool.

The other difference between team and The Family is that the players on the team are ever changing, added and subtracted as necessary to continue winning, and any given player may actually take on a different role in this pursuit of victory. Not in The Family, though. Ooooooh no, not there. No, the role you've been assigned never, ever changes. Nor does it change for anyone else until someone is retired forever.

It took me years--many years-- and an observant Mrs. bingo pointing this out, before this sunk in. There is no evolution, no paradigm shift, no revolutionary coach or system on the way when you go home this Christmas. Everything will be the same, a little Groundhog Day for the Holiday. The team will not have changed and every role player will play the same role.

Even you.

4) Other. The original "word" for this thought was to be "enemy", but the more I thought about it the less that seemed to apply. You see, "enemy" is really a very simple concept, one that is just too black-and-white in this world of grey in which we live. An enemy is nothing more or less than someone who has openly declared intent to do you harm. Nothing too very ambiguous about that.

This is very different from a person who dislikes you, or someone you dislike. It's fundamentally different from someone who is angry at you. These folks can simply be ignored; they can be consigned to the trash heap of indifference. I've been known to say that it's perfectly OK to make an enemy as long as you've done it on purpose so that you can assess the ramifications beforehand. Re-thinking this in light of a more accurate definition of "enemy" probably changes my tactical advise to "it's OK to make someone angry at you."

This is important today as we traverse our lives with our "situational awareness goggles" on high, important when we identify someone who is better described as "other" as "enemy" or "possible enemy". By any measure we actually live in a world which is incredibly safe. We are not surrounded by legions of enemies but rather by "others", people who stand apart for one reason or another as different. Maybe even odd.

If we view our world as one which is inhabited by only friends or enemies we are at risk to categorize these "standouts" as dangerous until proven otherwise, all data to the contrary. We are at risk to extrapolate the actions of one "other" to all, even those who share nothing with those villains besides their "otherness". Is this really necessary?

Frankly, my worldview as a young man was very narrow, my willingness to even let the "others" be something less than zero. No, "others" were to be feared or ridiculed; they were certainly not meant to be ignored, let alone accepted. Now? Most of the "others" are just varying degrees of different, nothing more. Pick a number...99point whatever % are just that and will never be anything more diabolical or dangerous than a friend might be. They will never be an enemy, no matter how much their "otherness" sets us apart.

For most of us the world is filled with friends and others. We just don't have that many enemies known or yet to be discovered. I do not advocate replacing our "situational awareness goggles" with "pollyanna specs", but we really don't need to have the setting on "high alert". The risk of the false positive, the risk of identifying an "other" as an enemy is very, very high because there really are very, very few real enemies. Very few people who mean you, or anyone, true harm.

Don't let the cacophony resulting from the rare sighting of an enemy, of evil, blind you to the fact that those who will not be your friends are almost always just "others."

I'll see you next week...

Musings in the filter...

M/23/6'4/215

I just started working out again after about a 2 1/2 year absence. Started about 3 weeks ago and have done 3 or 4 full crossfit WOD's and this one was really fun. Time was 38:09 but I need to get faster at sit-ups and push harder on the run. Felt great after tho

32:55

On a treadmill.

#15 Marc:
I usually do gender/age/height/weight.

Completed using treadmill due to weather.

As RX: 25m 50s
M/34/5'10"/194

Camp Blackhorse
Kabul, Afghanistan

M/32/6'1"/214
29:01 as rx'd

M/26/5'10"/165

50min or so stop watch stopped on me, this one took FOREVER. Legs and core were like jello after skiing for 12hr straight Friday and Saturday and then driving 6hrs to get home. Any other Michiganders here know when Mt. Bohemia opens? The border guys are probably starting to wonder why I go to Canada every weekend. Website says early January but I haven't been up there to know what the weather is like.

Thompson. Yes, Midlothian, Texas. Should be Jan 18.

19:28 Michael at 3 rounds rx
33:43 Michael at 5 rounds rx

46/F/160
29:09 as rx'd.

19th

subbed good mornings w/ #25dumbbell

24:38

18:32

24:08 with 1K row/ rd and 35 situps and good mornings (w/ bar)

27:33 as RX'D

M/40/5'11"/205

Subbed back extensions for good mornings with a 20 kg bar.

34:33

27:03 rx'd

2012-12-22: 23:18. 6:56,7:21,9:01
2012-06-06: 19:43. 6:23,6:46,6:33.
2012-03-13: 20:21.
2011-11-20: 20:57.
2011-04-04: 21:02.
2010-09-21: 23:11.
2009-10-25: 25:26.
2009-05-22: 30:04.

f/45/5'2"/129
32:08

M/34/5'7"/174. My first Crossfit wod ever, and I loved it (especially when it was over). 31:32. Looking forward to tomorrow as long as I can still move.

Are the sit-ups GHD sit-ups? I know dumb question I'm new I just wanna make sure I'm doing the right excercise.

3 rounds: .5 mi. treadmill, 50 supermans, 50 situps. 23:40

17:50 sub supermans for back extensions

Ha, wondered why my time was slower than my normal, I did gh sit ups.
Is it the body or the mind that goes first

800 m runs-treadmill
50 back ext
50 glute ham sit ups
24 min

Laura f/50/5'7/150

21:44 - subbed hip-extensions

First day of crossfit for my buddy and I.
subbed back extensions, 25:48

Did it in 17.45! first attempt, really happy with that.

20:25
using treadmill

40:27 looking to improve

31:17 second crossfit workout ever. What a change from traditional weight training. Lovin it

M/27/6'0/185

19:12 Rx

F/27/5'5/120

23:52 Rx

M/25/5'11"/190
rx'd 20:15

First day

28:10

26:02

m/47/185

subbed supermans

21:42

subbed 800m row for the run; all 3 sub-2:05/500m pace.
28:55
Hammies were screaming during the back extensions.

M 6'2"/225/33yrs.

22:52 as Rx'd

To cold to run outside, an treadmill is a bitch to get back up to speed 😡

Subbed good mornings with 45lb bar for back extensions, run outside (long transition due to weather)
Brock 24:40
Sebastian 24:13

M 42/185/6'0"
21.30.64.
1Rnd 7.40.25.
2Rnd 7.11.23.
3Rnd 6.38.16.

Great WOD today knocked it out 19:37. Can't wait for tomorrows WOD. Merry Christmas Eve. Christmas day will be tough gonna eat like a king!

21:14 as RX'd, ran on treadmill.

Not quite sure how I was this slow! Ugh. Disappointing, but plenty of room to post a massive PR next time.
Need to work on back extensions. Had to break up each round. Not good.
Could have ran my first 800 much faster.

Question for the group: what was your warm-up for this?

Rx'd
21:36

Ran 1600 first time, 800 the next two plus otherwise as rx

26:32

Sam

Rx'd 19:47

As rx'd 23:43.

As RX'd
25:27

Alicia Campbell 27:55
Stephen Campbell28:53 with 20 lb weighted vest.

23:56 rx'd

m/15/100#

24:26
shouldve pushed more on the runs.

"Michael"

Subbed 100 tuck jumps for 800m run

Three rounds for time of:
100 tuck jumps
50 Back Extensions(Swiss ball)
50 Sit-ups

26:08

29:39
Subbed good mornings

12/23/12...first time ever: 27:49

-HankiePankie

f/22/155/5'6
24:16 first try at anything cross fit.
Subbed superman for back extension.

27:12

This time -
22:25 subbed supermans for back extensions
(went slower on runs - sore knee, asthma, just had lunch, snowing.....excuses aplenty!)

Last time -
22:45

15:50 RX

18:14

Had to do this one Xmas eve as travelling all day yesterday.

M/32/5'7"/154lb

28:36 (900m run)

First day in barefoot running shoes

M/19/5'11''/160

Rx'd
22:03

44/m/176cm/73kg

As rx'd

20:51 (last time 22:42)

Rounds in 6:50, 7:02, 6:59

Short ROM back extensions and unanchored butterfly sit-ups on floor (did this before in 20:20 with anchored sit-ups).
Back extensions broken in 30/20, 25/15/10, 30/10/10
Sit-ups unbroken

17° C and sunny in Munich today, feels like spring on christmas eve.

Seemed relatively easy so......

I decided to do
10-5-3 hanging power snatches
10-5-3 OHS

Bad idea
As rx'd
29:42

M/33/6'2"/195

28:48 as RXd

F/24/170
18:41 as rx'd. Sweet!!!!

M/35/5'9"/158#

As Rx'd in 23:14, which was 2 minutes and 31 seconds better than my effort in June.

as rx'd w 45 back ext broken last set 30/20 w sit in between

24:13 24:24 last

M/43/5'8"/170

18:15 (PR by 1:15 over June's time!)

Runs on treadmill at 10 mph;

m/42/5'8"/175

Subbed Good Mornings

28:51

20:11

Late entry 12/24

Did "12 Days of Outlaw" and WOW!

Awesome, whoa!

48 minutes at 145/90/155.

Humbling...

17:37, runs on elliptical.

36:23
run on treadmill
long way to BE thing
42 min last time

17:52

Unanchored crossover situps, supermans, at Aptos High. Great to see you on the comments page Carole!

First WOD I have done:
M/5"10/225/23
As prescribed
27:10

Compare to
121223_ 21:40 Hip ext
Jessica - 21:24 Hip ext

120311 - 23:04 Hip ext
110405 - 23:20 Hip ext
091025 - 25:27 Hip ext
090522 - 28:01 Hip ext(Subbed 200 DU's)
081103 - 22:30 Hip ext
080723 - 21:45 Hip ext
080613 - 26:20 Hip ext
080109 - 23:21 Hip ext
071203 - 23:29 Hip ext
071117 - 24:41 Hip ext
071025 - 24:46 Hip ext (Subbed 200 DU's)

As rx'd
22:49

M/46/6'2"/213

As Rx'd, except that 800 meters was comprised of sixteen 50 meter shuttle runs: 25:52

20:44

Run bare foot.

M/24/6'/160

22:57
Out on Copacabana Beach in Rio!

3 Rounds
500 Meter row
50 Weighted Sits
50 Back Extensions
18:49
Good Workout

Modified for my CoCr & Polymer Knee
8 months + 23 days, Progress is good
Three rounds for time of:
1500m Bike (single speed)
50 Good mornings, 45lb bar
50 Sit-ups
25:39
M/55/6’/205

21:56 with GHD Sit-ups
I used the treadmill for round 1 and than outside for rounds 2-3. The outside runs cost me some time.
PR:20:51

On the treadmill

27:39

24:17

19.12

Thanks for your service Lt. McGreevy. (Just found original 'Michael' WOD at http://www.crossfit.com/mt-archive2/000847.html - worth reading - and wfs)

Did scale-subbed Michael Christmas night with happy English Setter dog. Seems good to give thanks and some sweat this day.

3 rft of: 800m run, 35 @ 35# kbs, 35 situps = 23:45

51/M/184
35:55

Subbed 35 reps for Back extensions and Sit ups Also messed up the order and did Sit ups after run. First time doing these with real back extensions.

Run on treadmill.

38:43.88

m/23/250/6'

Did it on a treadmill, 25:55 Rx'd

20:34 as rx'd. Indoor run at BFCF

28:04
sub run , 2000m spinning (95 a 100 rpm)

m.32.69.170;
26:00;

run .5 mi 4min,4min,5min;
sub'd back ext/sit-up supersets 25 & 25 x 2;

6 Jun 12: 35:00

22:08

175 cm/65 kg/15 years old.
As Rx'd 20.18 min.

12/27/2012

Sub'd Ellip for run @4:00:

24:17

CG

M/22/5'11"/183

24:40.9

paced out the run distance; Hyper-extension for BE

~21 m. Wasted some time going outside for the runs... But wasted more time thanks to Christmas fatness

M, 230, 6'5", 29

as rx'd 30:29

back extensions + running = tight back

20+
barefoot runs on a treadmill - calves still spicy
Situps on an inclined but a distinct goat

29:19--back from maternity leave
F/34/5''1"/143

18:49 3,2,1 go style @ home

22:22

PR but I think its mainly cause the gym I was at didnt require me to up and down stairs

31:38 as rx'd

Sit-ups as follows:

round 1: GHD sit-ups (two hand floor touch)
round 2: Knees-to-Elbows
round 3: Abmat sit-ups (not anchored)

Did this one on Christmas Day.

Jeff @ home
Started with hip ext and sit ups
19:30

C-
18:43

20:36

22:44

Only did 3 rds situps/bx on roman chair. Low back still recovering, can barely walk. Koln Hilton.
4/7/11:
Performed as warm up, on swiss ball, not timed.
Then did AMRAP-5: 17 rounds/135lb squat clean, jerk
Previous times:
25:30 as rx'd
sit-ups/back ext on bench/squat rack for feet (.5 GHD)
16:32 last time on swiss ball
PM, garage
October 26, 2009

m/39/5'9/176
CFWU-2. Just OHS & upper body & extensive DU work to get them corrected. Burgener WU.
23:09
Very disapp. Didn't do well on any part. Back ext prob not abnormally bad. Situps were tough. Runs too slow. Didn't push hard on any part. Hope part of problem due to cold weather & more than likely bad diet around Holidays.
6/6/12: 21:33
3/11/12:21:15 - Happier w/time for once.
11/19/11:21:55
4/5/11: 22:44
9/21/10: 20:43-PR
10/25/09: 21:25
5/22: 21:27
Apr 09 at gym: 22:46
12/28 at home: 22:38
7/26: 23:50
5/16: 21:42
4/15: 21:27
Route at home:
Turn L out of dw, run to well garden at Moore's, up road to RR tracks, back to porch.

m 35 y/o 166 lb. 5'6"

23.31 as RX

Second WOD in 2 hrs. Performed my box's WOD about 45 min prior.

M/168/5'7"/33
20:40

m/34/5'8"/170lb

17:49 as rx'd (PR! by 40 secs)

26:45

.46 mi on the treadmill with the 2.0 incline and a run across the globo to the extension station

26:45 PR!

back extensions replaced with Superman's

20:04

52/m/186

Stairmill vs run. 29:20. :30 slower but 5 wks post op.

19'50"

June 2012 40:00

runs on treadmill
did runs last
unanchored ab mat su

40:48

m/41/5'8/240

17:47.56
Subbed Supermans for back extensions

m/21/5'11"/170

21:29 greetings from Manila!

Subbed supermans for back extensions
21:01

M/30/180cm/74kg

60 kg Power snatch for 10 minutes. 3 reps each minute.

130509

"Michael"

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

19:28

(Previously 121223 20:39)

17:09