April 12, 2013

Friday 130412

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 100419.

GregBishop_13.5_th.jpg

Enlarge image

Alec Smith, Workout 13.5.


"College-Bound Rower: Ryan O'Rourke" CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at April 12, 2013 5:00 PM
Comments

This should feel great after today's WOD...
The shoulders are getting a break, so that is nice.

Can't wait to crush it!!!

Comment #1 - Posted by: Vinny at April 11, 2013 6:46 PM

Ryan is a stud. Really enjoyed the video.

Comment #2 - Posted by: G at April 11, 2013 6:56 PM

I bet Fran is coming next week. We should see new PR's.

Comment #3 - Posted by: BoBBy at April 11, 2013 7:54 PM

Random question, but I'm about to buy some new shoes and I was wondering whether most of you prefer the Nano or the Lifter for best overall shoe to do the WODs in? I'd love to buy a pair of each, but I think for now I'm just going to settle for one. Thanks!

Comment #4 - Posted by: Justin at April 11, 2013 8:52 PM

Is there no weight to these?

Comment #5 - Posted by: Alphadawgg at April 11, 2013 9:31 PM

#5/Alphadawgg
That's right, no weight. In any WOD, if no weight mentioned, then none intended.

Comment #6 - Posted by: Jim R. M/50/5'8"/160 at April 11, 2013 9:46 PM

7:32 as rx'd.

Comment #7 - Posted by: Chris at April 11, 2013 10:44 PM

I'm all for using machines when you have to, but is that kid ever going to get out on the water? "#1 in the world"...at using a machine to simulate another sport :/

Comment #8 - Posted by: Brian at April 11, 2013 10:45 PM

Off on a business trip today, so the perfect hotel room WOD for later :)

Comment #9 - Posted by: Kate at April 12, 2013 12:13 AM

8:58

Comment #10 - Posted by: ART/M/44/5'5"/150 at April 12, 2013 2:12 AM

10:02 M/32/5'9"/175

Comment #11 - Posted by: Joseph at April 12, 2013 2:18 AM

12:20, substituted Good Mornings with a broomstick for Back Extensions

Comment #12 - Posted by: Harry at April 12, 2013 2:25 AM

M/47/180

8:51

Comment #13 - Posted by: Cosmo at April 12, 2013 2:26 AM

Got my legs burning :) 10:10 was my time

Comment #14 - Posted by: Daniel Kerr at April 12, 2013 3:24 AM

m/44/5'6"/140

10:06

Comment #15 - Posted by: duane at April 12, 2013 3:46 AM

6:57.75

Comment #16 - Posted by: Jessusa Cavazos at April 12, 2013 3:51 AM

Also I'm 19 5'3" 145 lbs

Comment #17 - Posted by: Jessusa Cavazos at April 12, 2013 3:55 AM

19:32
I did the lunges and the squats with 75# barbell.

Comment #18 - Posted by: Hoehn at April 12, 2013 4:24 AM

14:02 substituted 10# weights for back extensions

Comment #19 - Posted by: rachel at April 12, 2013 4:28 AM

10:44 Rx'd

Comment #20 - Posted by: Joe Northside m/34/70"/210 at April 12, 2013 4:30 AM

M/45/5'11"/200

27 walking lunges (~100ft)
50 squats
25 back extensions

14:07

Comment #21 - Posted by: nutfam at April 12, 2013 4:58 AM

M/37/85/1.68

14:24

Comment #22 - Posted by: Miguel Soto at April 12, 2013 5:03 AM

14.39

Comment #23 - Posted by: nate88 at April 12, 2013 5:06 AM

Praus

14 min 29 sec

Comment #24 - Posted by: Praus at April 12, 2013 5:07 AM

@comment #8 Brian

Did you not listen to the video? You don't get scholarships to row at Princeton or Stanford if you can't row on water. Duh! Give the kid some credit for his hard work. How many adults can pull a 6:02 2k or a 1:18 500 and he is only 17! And the crash bs has the fastest people in the world from high school, college and up! Lay off the haterade!

Comment #25 - Posted by: Max at April 12, 2013 5:15 AM

9:33

Comment #26 - Posted by: jussi at April 12, 2013 5:33 AM

Brian @8,

I haven't watched the video yet so don't know if Ryan has or has not rowed in a shell, nor do I know where he lives. Have you priced a shell or a skull recently? Checked out the cost of a rowing club? Evaluated the availability of coaches in your (or Ryan's) area?

I live in Cleveland. Lovely Daughter rowed lightweight for a year at 0Dark30 on the Cuyahoga river. It was the only club in the area and access was limited. Fees were not really all that bad (good fundraising by the club). I grew up in Rhode Island. Not a single outlet in all of the northern part of the state unless you went to Brown. It's kinda tough to actually, you know, ROW.

Here's my point: this kid was exposed to a very cool sport through his gym and through the wonders of the C2 ergometer. He'll now head off the college and might row for real (as you may know, it's not the most intuitive skill, rowing on water). Rather than take the easy (and cheap) shot re:erg vs. skull, why not accentuate the positive and wish this young man well?

Comment #27 - Posted by: bingo at April 12, 2013 5:37 AM

Seems to be very nice

Comment #28 - Posted by: david at April 12, 2013 5:42 AM

15:21

Wish I had read it as 100ft instead of 100reps

Comment #29 - Posted by: Ed at April 12, 2013 5:54 AM

13:29

Comment #30 - Posted by: Jim R. M/50/5'8"/160 at April 12, 2013 6:01 AM

as rx on the 45 degree roman chair

9:49

Comment #31 - Posted by: Bells at April 12, 2013 6:08 AM

46/F/5'4"/150

Warmup 10 min row 2140m (122 cal). Mainsite WOD 3 rds: 100 lunge steps (50 forward, 50 backward and half crossovers w/overhead pvc pipe), 50 squats, 25 back extn, 20:45.

Comment #32 - Posted by: Dawn at April 12, 2013 6:08 AM

10:00 scaled
50-55 ft walking lunges
25 squats
12 back extensions

I AM SORE! Yesss!!

Comment #33 - Posted by: NewbBelle at April 12, 2013 6:11 AM

#27 ouch! But high fives!

Comment #34 - Posted by: NewbBelle at April 12, 2013 6:12 AM

14:56

Comment #35 - Posted by: BW at April 12, 2013 6:23 AM

11:34 (I didn't have a tape measure, so I did 35 lunges each round and assumed that was ~100 ft)

M43

Comment #36 - Posted by: JR at April 12, 2013 6:38 AM

Brian@ 10:45 pm - Re-watch the video. He mentioned he spends most of the season on the water and only WoDs 3X a week then. And winning the Crash B's is pretty prestigious in the rowing community. I was at BU for 4 years and had a lot of close friends (and two roommates) on the men's crew team. Crash B's are a big deal. Ultimately, yes, what matters is what happens on the water, but this kid got a ride to Stanford through CrossFit - I'd say that's a pretty big deal, too. Significantly more important than the Crash Bs for his future, I'd say.

Comment #37 - Posted by: Dale_Saran at April 12, 2013 6:43 AM

26/M/201#'s

4'25"69

Comment #38 - Posted by: PR_M0nkey0o at April 12, 2013 6:44 AM

239 Kate, when out of town at a hotel, find the stairwells! i run as many stair flights as I can and throw in pushups and v-crunches at different floors. And I only take elevators with luggage. One notel I frequent in Alexandria VA has 27 flights! I love that place! Enjoy if it appeals.

Comment #39 - Posted by: Dawn at April 12, 2013 6:49 AM

@8 or 9 Kate, when out of town at a hotel, find the stairwells! i run as many stair flights as I can and throw in pushups and v-crunches at different floors. And I only take elevators with luggage. One notel I frequent in Alexandria VA has 27 flights! I love that place! Enjoy if it appeals.

Comment #40 - Posted by: Dawn at April 12, 2013 6:50 AM

15:09

Comment #41 - Posted by: Mike Vinson/M/45/5'8/212 at April 12, 2013 7:13 AM

Can't wait to hit today's workout.

Ryan is an absolute stud.
Winning the C.R.A.S.H-Bs is awesome. The kid pulled a 6:02 2K.

@Brian #8. Don't worry, he'll get on the water when he gets to Stanford. He probably doesn't have the opportunity now. Most high schools don't offer crew as a sport.

Semper Fi.

Comment #42 - Posted by: MajorDad at April 12, 2013 7:19 AM

Last posted time is wrong! XP didn't see the three rounds!

12'58

Comment #43 - Posted by: PR_M0nkey0o at April 12, 2013 7:19 AM

M/23/5'11"/184.6

9:30.9 RX'd

Comment #44 - Posted by: Miles Forks at April 12, 2013 7:37 AM

As rx'd - 9:14(PR) previous PR - 9:40

Comment #45 - Posted by: MCross at April 12, 2013 7:42 AM

11:15
Scaled back extansion to gym ball back extansion.
Friday!!!!!!!

Comment #46 - Posted by: SHinkoon at April 12, 2013 8:02 AM

sub back extensions to good mornings with 22lb bar
11:21
F/42/153

Comment #47 - Posted by: Laurel at April 12, 2013 8:03 AM

3 rounds of:
100 walking lunges
50 squats
25 "good mornings" (instead of back extension)
19:00

Comment #48 - Posted by: Assel at April 12, 2013 8:04 AM

29/m/5'11"/224
10:06

Comment #49 - Posted by: Nickosaurus at April 12, 2013 8:04 AM

9:47 as Rx'd....burning

Comment #50 - Posted by: Shane at April 12, 2013 8:08 AM

Completed as Rx'ed.

Total time = 16:27

Comment #51 - Posted by: fosterww98 at April 12, 2013 8:21 AM

Just realized it was 100 ft lunges, not 100 lunge steps... Holy s^^%. All good.

Comment #52 - Posted by: Dawn at April 12, 2013 8:23 AM

M/41/5'11"/207

3 RFT:
Walking lunge, 25 m.
35 squats.
20 good mornings #20kg.

11:22

Comment #53 - Posted by: Jose-Luis Morales at April 12, 2013 8:28 AM

What is a good morning? Thx

Comment #54 - Posted by: Tommy at April 12, 2013 8:36 AM

Great WOD"
Comment 36, I do this a lot, actually did it this morning with the walking lunges, 50 squats on even floors 10 floor hotel. Dangerous but you can pull off back extensions on the rail sometimes.

Comment #55 - Posted by: Kelly Lee at April 12, 2013 8:45 AM

8:37
Good mornings with 10 lb dumbells instead of back extensions

Comment #56 - Posted by: Adam at April 12, 2013 8:47 AM

8:34

Comment #57 - Posted by: anabel at April 12, 2013 8:54 AM

WOD as RX'd
12:35
Then
25 PushUps
50 Weighted Sits

Comment #58 - Posted by: dyagg at April 12, 2013 8:54 AM

M/36/135# 5'7"
Time 10:17

Underestimated how right the lower back was going to get. Next time I will stretch it much longer

Back extensions were done on a 30" box with legs hooked under an barbell. Don't own a Gh machine...yet

Comment #59 - Posted by: Robert at April 12, 2013 9:29 AM

6:47 (PR)

Squats were not full depth, because of knees, but close.

Had 8:41 on 4/19/10.

Comment #60 - Posted by: Kevin C. (M/54/5'11"/175) at April 12, 2013 9:42 AM

@4 JUSTIN
If your looking for an all around WOD shoe, i would go more a nano style than a weight lifting shoe. You will need the treads for most of the wods, but it still has a "flatness" to it that is decent for heany lifts. I just got a pair of Inov-8 F-Lite 230 on clearance at Rogue and i love them for most wods. I don't recommend them for long runs or rope climbs, but they are less than 80$. Many of my friends love the nano's, but Im just cheap.

Comment #61 - Posted by: Robert at April 12, 2013 9:59 AM

First actual workout, besides hockey twice a week, in over a year. 13:10.4...still not walking normally.

Comment #62 - Posted by: MS at April 12, 2013 10:02 AM

11:23 Rx'd

Comment #63 - Posted by: Liv at April 12, 2013 10:07 AM

@50 TOMMY
A good morning is one way of scaling back extensions. It is most commonly used with a pvc pipe or broom stick.
With the pipe/stick on the back of the shoulders (just like a back squat) you keep you back flat and bend only at the hips until you are bent at a 90 degree angle. Then come back up to a standing position, again only bending from the hips. The knees should have only a very slight bend, and once you become flexible enough you should have straight legs, but only after reaching a level of comfort in your flexibility.

Comment #64 - Posted by: Robert at April 12, 2013 10:08 AM

we got word today that our son, SPC Zach Dyer is officially out of Afghanistan and on his way home! He got to be part of CrossFit Leatherneck for the last 9 months and it really made his time go faster!

Comment #65 - Posted by: kelley f/47/5'3"/135 at April 12, 2013 10:10 AM

9:23

Trailing knee touching floor on each WL.

Afterwards: 3 rounds 20 GHD & 20 reverse hypers.

Nice job today Kevin C.

Comment #66 - Posted by: Bill M. m/48/5'3"/135 at April 12, 2013 10:20 AM

Walking lunge: 30 steps each
14:15

Comment #67 - Posted by: orkun at April 12, 2013 10:21 AM

pack scaling

75'
35
15

8:48

Comment #68 - Posted by: jeff - 6/205/41 at April 12, 2013 10:23 AM

13:56 as rx'd

Comment #69 - Posted by: K King at April 12, 2013 10:31 AM

14:50. Did 3 rounds of 30 lunges, 50 sit-ups, and 25x45 lb good mornings.

Comment #70 - Posted by: Drewski at April 12, 2013 10:35 AM

kelley- congratulations on having your son safely on his way home. What a big relief.

Bill M.- Thanks. I am going to be sore tomorrow!

Comment #71 - Posted by: Kevin C. (M/54/5'11"/175) at April 12, 2013 10:51 AM

Rx´d
9:27.58

Comment #72 - Posted by: nego at April 12, 2013 10:56 AM

20:32

Comment #73 - Posted by: Jlfurtado at April 12, 2013 10:56 AM

51 / 164

as rx'd

11:25

Comment #74 - Posted by: tom perry at April 12, 2013 11:04 AM

8:40, rx'd

Comment #75 - Posted by: Travis at April 12, 2013 11:24 AM

Congrats to SPC. Dyer on comin home. Good luck adjusting back it takes a bit. Hope you all left and came home with 100%.

Comment #76 - Posted by: jruss374 at April 12, 2013 11:50 AM

7:55

Comment #77 - Posted by: JTJ/M/29/160 at April 12, 2013 11:52 AM

14:06 rx'd - loved it though I should have pushed harder

Comment #78 - Posted by: Greg W. at April 12, 2013 11:54 AM

9:19

Last time, on 4/19/10, was 8:17.

Comment #79 - Posted by: Carole (F/54/5'6"/135) at April 12, 2013 12:01 PM

2013-04-12: 10:41. (2:59,3:51,3:51)
2010-04-19: 11:42. (3:05,4:14,4:21)

Comment #80 - Posted by: gs at April 12, 2013 12:01 PM

13:38, pr is 10:46

Comment #81 - Posted by: ScottMacArthur at April 12, 2013 12:18 PM

8:50. That's burny.

Comment #82 - Posted by: Nates at April 12, 2013 12:45 PM

8:08

Comment #83 - Posted by: mlt at April 12, 2013 12:45 PM

m/43/5'8"/180

15:22 as Rx'd

Comment #84 - Posted by: Mike Andridge at April 12, 2013 1:09 PM

12:15

Comment #85 - Posted by: DLong (M/37/5'10"/185) at April 12, 2013 1:15 PM

At rx: 12:34

Comment #86 - Posted by: Brandy at April 12, 2013 1:27 PM

As Rx'd 13:47

Comment #87 - Posted by: James at April 12, 2013 1:29 PM

Did 50 walking lunge, 50 squats, 25 back extensions in prox 15 min, no timer. Surprised how much sweating this promoted....

Comment #88 - Posted by: John at April 12, 2013 1:40 PM

@4

Go with the nano. Lifters are not versatile, and would no be suitable for most WODS. Nano's are nice, but you might also want to look at inov-8, new balance minimus and the nike TR. If you shop around, you can get Nike TR's around 50. BUT only the nanos are good for climbing rope.

Comment #89 - Posted by: BoBBy at April 12, 2013 1:57 PM

M/35/5'10"/186
13:33 then collapsed....lower back and legs demolished. Great workout. Sweating like crazy and winded. Love performing so much in such little time. My non crossfit buddies just look at me with dropped jaw and just say "f that your crazy". Hahaha

Comment #90 - Posted by: Brian p at April 12, 2013 2:14 PM

Feelin the burn,
As RX'd
M/49/155#
20:22

Comment #91 - Posted by: Jim Montgomery at April 12, 2013 2:40 PM

As Rx'd
M/49/155#
20:21

Comment #92 - Posted by: Jim Montgomery at April 12, 2013 2:41 PM

15:25ish
logistics

Comment #93 - Posted by: jh 44/210 at April 12, 2013 2:55 PM

M/21/6'/220

3 rds. for time

1500m row
100 m walking lunge
50 squats
25 75lb. good mornings
30 knees to elbows

34:20

Comment #94 - Posted by: R.I.P. Milton Friedman at April 12, 2013 3:10 PM

10:58...thought it was GHD Sit-ups...so did them verses back extensions.
Pre-WOD - 3:30 wake-up for a successful Turkey hunt and mowed the yard :)

Comment #95 - Posted by: Rowan (M/48/5'5"/154) at April 12, 2013 3:18 PM

That was awesome, loved this WOD. Definantly going to work on this one :)

M/24/5'10"/205

10:29 as rx'd

Comment #96 - Posted by: Joey B at April 12, 2013 3:20 PM

age 23 bw 170

7:02
first round as rx'd
2nd round cut the lunges and squats in half

Comment #97 - Posted by: Chris S at April 12, 2013 3:49 PM

M/36/5'4"/143lbs
As RX'd
7:45PR

Comment #98 - Posted by: Matt Burritt at April 12, 2013 4:14 PM

M/53/153/1-1-06

"Mary"
9 Rounds Even

Comment #99 - Posted by: bingo at April 12, 2013 4:20 PM

Wow, my lower back is complaining ...
As rx'd 15:26

Comment #100 - Posted by: Jiri M/33/5'10/158 at April 12, 2013 4:23 PM

8:09

Comment #101 - Posted by: Pacers at April 12, 2013 4:23 PM

6:14

Comment #102 - Posted by: Jeff at April 12, 2013 4:26 PM

9:48 as rx'd

Comment #103 - Posted by: sebastian 44/178/6'2" at April 12, 2013 5:05 PM

6:01 rx'd

Comment #104 - Posted by: Chris Marang at April 12, 2013 5:17 PM

12:50

Comment #105 - Posted by: lucio1928,M/41/184cm/98kg at April 12, 2013 5:43 PM

12:27
37F/182

Comment #106 - Posted by: LadyOnFire at April 12, 2013 5:47 PM

M/40/72"/190
14:40

Comment #107 - Posted by: Mike at April 12, 2013 6:03 PM

Rx'd

Three rounds for time of:
Walking lunge, 100 ft(30m)
50 Squats
25 Back extensions

Post time to comments.

11:07

Comment #108 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at April 12, 2013 6:04 PM

As rx'd 10:49. Legs were burning!

Comment #109 - Posted by: Kurt M/39/185 at April 12, 2013 6:28 PM

Rx'd
m/27/192#

9:20

I wanted to crush it in 6 min, however I was just not fast enough. Everything was unbroken doh...

Comment #110 - Posted by: Vinny at April 12, 2013 6:55 PM

12:23 rx

Comment #111 - Posted by: Matt m/30/165/5'9 at April 12, 2013 7:53 PM

10:53

As rx'd

Comment #112 - Posted by: Brett (24/M/188cm/77kg) at April 12, 2013 8:02 PM

M/35/6'3"/200

Rx'd:
9:24

Comment #113 - Posted by: Ben S at April 12, 2013 8:18 PM

subbed 45 lb good mornings for back extensions. 11:54.

Comment #114 - Posted by: J.Wood at April 12, 2013 8:36 PM

8:45

Comment #115 - Posted by: abh f/27/5'5/130 at April 12, 2013 9:06 PM

Burning. Lots of burning.

Did a warm-up of working on double unders. Then did some weight work with a light weight of 115 lbs. Worked on form for cleans and deadlifts. Felt great.

WOD Rx'd: 10:18.

Comment #116 - Posted by: G at April 12, 2013 9:11 PM

8:32 subbing 50# kb left-hand dead lifts for back extensions

Warmup: run dogs 1/2 mile, lunge 100 feet, 10 squats, 10 50# kb left-hand

Did workout in front yard at night. Fun.

Great job Kevin C and everyone else going hard at this one.

Comment #117 - Posted by: matt h 51 180# 3-9-11 at April 12, 2013 9:56 PM

Rx 07:09

Comment #118 - Posted by: Seb at April 12, 2013 10:11 PM

m/55/5'11/186
New to Crossfit. First month. First WOD after 3 round warmup. Love it.

17:56

Comment #119 - Posted by: John C at April 12, 2013 10:47 PM

m/22/5'9"/165

10:49 Rx'd
Lower back was shredded! Great workout.

Comment #120 - Posted by: Miles at April 12, 2013 11:13 PM

17:56

Comment #121 - Posted by: Riff at April 12, 2013 11:44 PM

10:55 after Thursday's WOD in 7:35

M/22/70/175

Comment #122 - Posted by: Sutton Ward at April 13, 2013 12:19 AM

5:38

Comment #123 - Posted by: Tony R at April 13, 2013 12:25 AM

Did a weighted walk later that day, now, super friggin sore

Comment #124 - Posted by: Jessusa Cavazos at April 13, 2013 7:36 AM

Did Good Mornings instead. Used Broom Stick for that and squats. Did Workout on the beach. Made lunges pretty hard. 13:07

Comment #125 - Posted by: Razau at April 13, 2013 8:45 AM

Had to substitute extensions for good mornings as no kit. Newbie to crossfit-
10:11

Comment #126 - Posted by: Speaky at April 13, 2013 9:03 AM

13:32

Comment #127 - Posted by: C-los at April 13, 2013 9:06 AM

9:01

Comment #128 - Posted by: F at April 13, 2013 9:24 AM

M/32/200/72

Rx'd

9:25

Comment #129 - Posted by: SeanP at April 13, 2013 10:17 AM

8:38

Comment #130 - Posted by: myles456 at April 13, 2013 10:42 AM

8:27 as rx'd (PR)

Comment #131 - Posted by: MAGNUS M/27/5'8/160 at April 13, 2013 11:12 AM

8:27 as rx'd (PR)

Comment #132 - Posted by: MAGNUS M/27/5'8/160 at April 13, 2013 11:13 AM

9:21

Comment #133 - Posted by: Jetté 43/M/5'11"/175 at April 13, 2013 11:22 AM

11:13 Rx'd

M/36/5'11"/187

Comment #134 - Posted by: Dan at April 13, 2013 11:38 AM

3 rounds
50 feet walking lunges
50 squats
50 sit ups
20 1.5KB swings

16:20

M/52/193lb

Comment #135 - Posted by: Mazz at April 13, 2013 11:50 AM

Me and 3 of my guys went
BANANAS today!
Deck of Death: 135 lb power clean, Bodyweight Bosu Squats, 30 lb DB thrusters, 50 lb DB bench press, hanging leg raise and machine rows.

1002 total Reps! Can you say FRIED?? FRIED!!!

M/6'2"/215/34

Comment #136 - Posted by: Wyatt Rush at April 13, 2013 11:54 AM

16:25

Comment #137 - Posted by: Sinal M/34/5'9"/215lbs at April 13, 2013 1:30 PM

8:21

Comment #138 - Posted by: Michael at April 13, 2013 2:43 PM

14m 57s.

Just about inside the 15min mark....

Comment #139 - Posted by: Eamon at April 13, 2013 3:09 PM

11.44, nasty WOD!

Comment #140 - Posted by: Apolloswabbie at April 13, 2013 3:50 PM

10:55 done 30sec after yesterdays wod. @ work

Comment #141 - Posted by: jdisch at April 13, 2013 4:57 PM

Single speed bike ride with Granddaughter in bike trailer to playgrounds on Ft Bliss
M/55/6’/210

Comment #142 - Posted by: Pete In Sun City at April 13, 2013 6:21 PM

13:00 flat rxd

Nasty wod

Comment #143 - Posted by: hollyhog at April 13, 2013 6:42 PM

Three rounds for time of:
Walking lunge, 100 METERS!!
50 Squats
25 Back extensions

Read too quickly and assumed metric...

19:08

Comment #144 - Posted by: RHJ at April 14, 2013 2:52 AM

100 walking lunges
50 squats
25 back ext

20:03

Comment #145 - Posted by: Fitfo10 at April 14, 2013 7:24 AM

M/32/170#/69"

7:43.14

Comment #146 - Posted by: Ryan at April 14, 2013 8:15 AM

10:40

Laura f/50/5'7/155

Comment #147 - Posted by: power-girl at April 14, 2013 11:57 AM

did 100 walking lunges each round instead of 100ft

22:00

Comment #148 - Posted by: Saam at April 14, 2013 12:37 PM

10:01

F/42/127/5'9"

Comment #149 - Posted by: Trina at April 14, 2013 2:01 PM

13:07

Did it DSU did the lunges in the hallway

Comment #150 - Posted by: cleveland at April 14, 2013 3:44 PM

M 42/192/6'0"
9.48.
Done for a while broke my foot playing basketball after wod.

Comment #151 - Posted by: Mike at April 14, 2013 5:35 PM

F51/5'6/120
12:50 3 rds
100 ft walking lunge
50 squats
25 back ext
After 25 min plyo workout

Comment #152 - Posted by: D.S. at April 14, 2013 5:38 PM

6:33

Comment #153 - Posted by: scfd1_9808 at April 14, 2013 6:21 PM

9:50. 1st workout since muscle fatigue/rhabdo in arms. Time off = out of shape

Comment #154 - Posted by: SB at April 15, 2013 10:21 AM

9:50 after a short while off battling muscle fatigue/rhabdo in my arms. Time off = out of shape

Comment #155 - Posted by: SB at April 15, 2013 10:22 AM

45/m/176cm/75kg

As rx'd

8:35 PR (last time 11:16)

Yes! Still sore from the 10 hundred meter sprints I did yesterday, but surprised myself with a big time PR today.

Comment #156 - Posted by: Memuc at April 15, 2013 12:55 PM

Supermans for back extensions, everything else Rx'd.

8:16

Comment #157 - Posted by: Alex M/22/6'0"/181 at April 15, 2013 1:04 PM

9:41

Comment #158 - Posted by: Jordan Davis at April 15, 2013 1:52 PM

M/43/5'8"/176

Rxd 7:40

Comment #159 - Posted by: Jon Craig at April 15, 2013 5:55 PM

15min Rx'd (GHD Back Extensions)

Comment #160 - Posted by: Adhish Chhabra at April 15, 2013 10:10 PM

10:02.

Ensure thorough back/hamstring stretch prior to WOD.

Comment #161 - Posted by: Xman at April 16, 2013 3:58 AM

F/42/5'6"/140

30 walking lunge steps inside for 100' (heavy rain out there)

13:35

Comment #162 - Posted by: mom to five at April 16, 2013 5:45 AM

M /39/ 136 lbs/ 5'-6"
Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
As Rx: 9:30
This was a real taxer on your legs for sure.. I really felt it on the extentions as your body and LEGS are pressed into the pads as you extend your hips and back. Yes that burns your posterior a ton but your quads are a bit fried. The recooperation wasn't too bad on this though...
Post WOD I did some DUs probably about 100 and then did another round, but in the reverse order to see the difference... WOW, the walking lunges were a killer that way.
I did a full minute non stop of DUs, rested for 30 secs and then did another 30 secs of DUs unbroken ... good burner post WOD.
I liked this... so simple and could do this outside if need be.... maybe even with a weighted vest for slower but lung burner as well.

Comment #163 - Posted by: Anton at April 16, 2013 8:59 AM

14:20

Comment #164 - Posted by: Graig/M/32/5'9"/180 at April 16, 2013 10:00 AM

12:40 as rx'd
Did this 14 mins after previous day WOD
(10 RFT, 15x 135# DLs, 15x Pushups)

Comment #165 - Posted by: PW56 at April 16, 2013 10:25 AM

16:37

40 lunges
50 squats
subbed Good Morning w/broomstick


Legs are toast!

Comment #166 - Posted by: DRE at April 16, 2013 11:39 AM

As rx'd, 7:05 (PR).

Leg and lower back burner. An all-out sprint, it gets hard not to break during the squats.

Comment #167 - Posted by: Mel 40/m/5'10"/175 at April 16, 2013 12:40 PM

Sub with good mornings

12:30

Comment #168 - Posted by: Benjamin Pyle at April 17, 2013 3:50 AM

13:09. this was fun after doing 150 dead lift the day before...

Comment #169 - Posted by: danny at April 17, 2013 4:38 AM

12:30

Comment #170 - Posted by: Justin-M/26/5'8"/205 at April 17, 2013 6:16 AM

13:15

Comment #171 - Posted by: August at April 17, 2013 1:20 PM

8:15 - this one was thankfully easy on my Judo/BJJ battered wrists, elbows and shoulders. A little tough due to leg/low back fatigue from yesterday's deadlifts and jump lunges.

Lunges done with knee touching the ground, as long as step as possible. Squats below parallel with full hip extension. No momentum extensions.

Comment #172 - Posted by: Kelly Moore 49/F/5'/112# at April 17, 2013 1:49 PM

15:28 as rx'd

Comment #173 - Posted by: Ricky at April 17, 2013 1:50 PM

Subbed GM for BE.
WL: 100ft
SQ: x50
GM: x25
9:26.

Comment #174 - Posted by: Harpo m/45/5'7"/145 at April 17, 2013 2:34 PM

10:55, as rx'd, GHD. Spang CFF.
4/19/10:
12:19, as rx'd
18 lunges, down/back (~36 yards)
squats onto bench
back ext with bench/rack

Comment #175 - Posted by: ajax at April 18, 2013 3:27 AM

M/30/5'5"/178

17:37 sub with Good Mornings.

Comment #176 - Posted by: Jon at April 19, 2013 2:59 AM

13:10

Comment #177 - Posted by: pickle93 (m/42/6'/182) at April 19, 2013 5:31 AM

~24:00 as rx'd

Probably one of the first WODs I've actually done as rx'd. Recovering from a sprained ankle (mid-March).

Comment #178 - Posted by: hughball (m/30/147) at April 19, 2013 7:42 AM

M/39/69"/175#
RX: 13:59

Comment #179 - Posted by: Shawn L at April 19, 2013 8:49 AM

10:48. Not feeling great today.

Comment #180 - Posted by: Michael m/50/5'9"/175/MI Survivor at April 19, 2013 1:23 PM

10:00

Comment #181 - Posted by: MikeyPaul at April 19, 2013 3:12 PM

13:41 Did this after 'Fran in disguise' and wow were my thighs tired from the start!

Comment #182 - Posted by: Boo Boo F/25/5'8/148 at April 20, 2013 9:14 AM

M/41/187

13:02 rx (PR)

Measured the 100ft, so it was legit.

Comment #183 - Posted by: Scott Andresen at April 20, 2013 9:34 AM

m/39/5'9/178
Quick lower body WU. Needed to get done quick after evening coaching session.
10:54
Disapp w/time. Needed to go faster on squats. Don't be as deliberate on squats. This equates to slow! Lunges seemed good. Decent stride. Knee forward but rotated out along with hip so that helped w/quad fatigue. Did true back ext for all reps.
Thought I was going to beat prior time handily & didn't push hard enough in last 1/2 of WOD.
4/19/10: 10:34

Comment #184 - Posted by: jrm at April 20, 2013 10:22 AM

14:45 w/ supermans

Comment #185 - Posted by: SF at April 21, 2013 2:20 PM

12:41 Rx'd

Comment #186 - Posted by: vic* at April 21, 2013 2:28 PM

9:29 as rx'd. (pr by 3:03)

Comment #187 - Posted by: Ronnieboy M/50/5'9"/185 at April 22, 2013 3:49 PM

M/33/5'7"/168
RX 8:57

Comment #188 - Posted by: Mark S. at April 23, 2013 7:33 AM

7:05, leg burner!!!

Comment #189 - Posted by: Jerm at April 24, 2013 12:11 PM

M/24/5'11"/166lbs

22:54

Comment #190 - Posted by: Antonio at April 24, 2013 12:11 PM

RX 11:41

Lower back is also toast, back extensions made me improve my form on the lunges

Thanks

Comment #191 - Posted by: mikeyb m/52/182 at April 25, 2013 4:34 PM

as rxd @ CF Change

8:11 (pr)

Comment #192 - Posted by: Ferb 183# at April 25, 2013 7:22 PM

9'51

Comment #193 - Posted by: RAD at April 27, 2013 8:32 PM

rx'd

11:48 (PR by 0:42)

Comment #194 - Posted by: Callum at April 29, 2013 5:46 PM

M/34/5'8/190

substituted the back extensions with a modified Good Morning. Used a 60lb resistance band from my neck to my feet.

9:23

Comment #195 - Posted by: Northcup at May 1, 2013 4:39 PM

17.28

Comment #196 - Posted by: nakko at May 7, 2013 4:35 AM

rxd

19:45


m/42/5'8/240

Comment #197 - Posted by: phat boi at May 8, 2013 12:55 PM

M/33/178/83 KG.

10' 02" Rx'd

Comment #198 - Posted by: cristian at May 10, 2013 12:33 PM

13:10

Comment #199 - Posted by: Manchild at June 19, 2013 7:57 AM

12:32

Comment #200 - Posted by: zenoperegrinus at December 14, 2013 5:06 AM

CFWUx2, 40 singles, 20 DUs both rds
9:00
In the garage
33 lunges = 100ft

Comment #201 - Posted by: Doug at January 14, 2014 4:55 PM
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