January 5, 2014

Sunday 140105

For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

Post time to comments.

Enlarge Image

Michael Rullan.


"Kettlebell Shoulder Press" with Jeff Martone - video [ipod] [mov] [HD mov]

Posted by Pukie at January 5, 2014 5:00 PM
Comments

Now that we’ve worn out your Snatch it’s time to fry your arse (as we say in the UK)! 150 Back Squats combined with GHD sit-ups and back extensions. Take THAT posterior chain.

Oh…right…you don’t know what “posterior chain” means, do you? The Posterior Chain is that group of really big muscles on your posterior, your back. Hamstrings, glutes, and erector spinae, all together forming the seat of your power (get it?), the posterior chain. And boy, does Coach have it in for your backside today!

Another “Task Specific” WOD, this one in a totally different form. Back Squats alternating with the single most difficult type of sit-up, with a set of back extensions thrown in just to make sure that you are paying attention. Let’s look at the exercises first then tackle the WOD and how you, Newbo Erectus, should approach it.

The back squat is what we typically think of when we think of squatting in a gym. A weighted barbell is held across the upper back to provide the load. CrossFitters typically use a “high bar” technique with the bar across the trapezius, that muscle that goes up from your shoulders toward your ears; the “high bar” tends to transfer better to Olympic lifts which is why we tend to favor it. The “low bar” technique so prevalent in power lifting has the bar across the upper scapula (shoulder blade) and is also perfectly OK. Your call. No one’s watching. 50 reps each round with 95# in round 1 (bar with a 25 on each side), 75 in round 2 (bar + 15 on each side), and 55 in round 3 ( bar + 5 on each side). BTW, a standard scale for women is typically 70% of the Rx’d weight, so 65, 45, 30 lbs. respectively.

GHD (Glute-Ham-Developer) sit-ups are arguably responsible for more cases of localized muscle trauma, and even Rhabdo, than perhaps any other exercise. I know, you’re thinking “what’s the big deal? It’s just a sit-up?” BZZZZT. Wrongo. At the fullest extension of the sit-up you have created a huge eccentric moment in a massive muscle group, the rectus abdominus. No worries if you are only doing a couple, even if you’ve never done ‘em before. But 100? ONE HUNDRED???? Fagetaboutit. No one, and I do mean no one who does not regularly train with GHD’s should do them today. Do sit-ups with an Abmat, or not. Legs anchored or not. Again, no one’s watching. 50 reps after rounds 1 and 3.

Back extensions here usually actually mean “hip extensions” in a WOD. Pin your hips on some sort of extension machine (even a GHD!), straighten your back (maintain your lordotic curve), and go from a 90 degree closed hip angle to 180 degrees—straight out, not hyper extended. No fancy/schmancy back extension thingy around? Use a balance ball, or hook your toes off the side of the Smith machine (finally, something you can use that thing for). 50 reps after round 2 of the squats.

Is this one for you to do As Rx’d? Not on your life! Are you daft? That’s crazy talk. Frankly this is a great example of the stated goal of the programming on CrossFit.com: to challenge the fittest athletes on the planet. Only CrossFitters with extensive CrossFit under their belts should do every rep at the requested weights. Most folks, and all Newbies, should just cut this baby in half. 25 reps each time for everything. Feeling strong? Got some time in here on .com? Go ahead and use the Rx’d weight. New to this whole CrossFit thing? Go find those black rubberized bars that they use in the plush Aerobics room with the pretty floor. Use a 25# for round 1, 18# for round 2, and 12 for round 3. Really. Remember, you are brand spankin’ new, and I’m talkin’ to YOU.

[Huge plug here for Guarddawg over at Brand X. If you are an intermediate CrossFitter go to “Start Here” up there on the left. Hover, then click on “Brand X Scaled WOD”. Every day there are 5 versions of the WOD posted. For free. Every single day!]

All set? Droppin’ 50’s on yer arse in 3-2-1…GO.

Comment #1 - Posted by: bingo at January 4, 2014 5:14 PM

Rest day for CrossFit Football. Pic of my son and I on their main training page for Sunday, Jan 5:

http://cffb.wpengine.com/training/todays-training/

Comment #2 - Posted by: Gavin at January 4, 2014 5:26 PM

A good sub for GHD?

Comment #3 - Posted by: Andrew at January 4, 2014 5:26 PM

A good sub for GHD?

Comment #4 - Posted by: Andrew at January 4, 2014 5:27 PM

Andrew,

Patience Grasshopper. The Chronicles are in the filter.

Comment #5 - Posted by: bingo at January 4, 2014 5:32 PM

Heber, Marty, the hits just keep coming!

Comment #6 - Posted by: bingo at January 4, 2014 5:34 PM

Nice pic Gavin-go saints. Don't think my Lions will ever see the playoffs again.

Comment #7 - Posted by: Mike Andridge/43/5'8"/175 at January 4, 2014 5:52 PM

Gavin- great picture! Thanks for pointing it out to us.

Comment #8 - Posted by: Kevin C. (M/54/5'11"/176) at January 4, 2014 6:43 PM

Andrew,

Crossfit Mainsite Homepage > FAQ > Substitutions > 3.14

Comment #9 - Posted by: Michael at January 4, 2014 6:48 PM

No long bingo post tonight? I was liking those.

Comment #10 - Posted by: Drew H at January 4, 2014 7:00 PM

Just want to say thanks to the big-name athletes posting recently... reflects just how awesome the CF community is!

@Gavin - great pic!

Comment #11 - Posted by: Joe Northside m/35/70"/200 at January 4, 2014 7:01 PM

Gavin, love the pic! Thanks for posting. :)

Comment #12 - Posted by: Glorybelle (F/44/5'5/135) at January 4, 2014 7:07 PM

What would the womens weights be?

Comment #13 - Posted by: Michelle Butler at January 4, 2014 7:19 PM

@Michelle, typically 70% of rx'd, but it really depends on the individual. Some women will do it as Rx'd, but mere mortals like me can safely go with 65, 50 and 45 for the high rep back squats.

Comment #14 - Posted by: Glorybelle (F/44/5'5/135) at January 4, 2014 7:25 PM

How about horizontal leg raises instead of GHD's? 50 would be hell!

Comment #15 - Posted by: Travis at January 4, 2014 7:28 PM

I know Bingo will have very helpful info. Also check out the CrossFit BrandX site for scaling recommendations for this WOD, especially for the GHD situps. http://forum.crossfitbrandx.com/index.php/forums/viewthread/18530/

Comment #16 - Posted by: Glorybelle (F/44/5'5/135) at January 4, 2014 7:47 PM

Thanks @glorybelle

Comment #17 - Posted by: Michelle at January 4, 2014 8:15 PM

Bingo is single-handedly improving the user-friendliness of this site by 200%. Bravo, sir.

Comment #18 - Posted by: isaac at January 4, 2014 8:40 PM

Gonna be a sick work out. Watching A1 right now here in Germany.

Comment #19 - Posted by: Brandon at January 4, 2014 9:03 PM

20:51

Scaled GHD sit-ups to regular sit-ups

Comment #20 - Posted by: Brett (25/M/188cm/77kg) at January 4, 2014 9:59 PM

Thanks Bingo! You are awesome to take the time to make your posts. Very helpful.

Comment #21 - Posted by: Rock166 at January 4, 2014 10:01 PM

27:03. Added 1min of plank after each sit-up/back extension set

Comment #22 - Posted by: Andrew at January 5, 2014 12:13 AM

Haha Pukie heard that Matt, Jason, and Austin were doing the main site WODs so HQ started stepping up their game. Great workouts lately! Keep it up!!

Comment #23 - Posted by: Jared-Lee Bone at January 5, 2014 12:56 AM

7:31, scaled GHDs --> Abmat Situps

Comment #24 - Posted by: Johan at January 5, 2014 1:19 AM

I hope Bingo continues to post on the workout page

Comment #25 - Posted by: steve at January 5, 2014 1:24 AM

22.05
Rx'd

Comment #26 - Posted by: Benny(M/31/6'0"/205) at January 5, 2014 2:05 AM

M/32/145#/5'3

RX'd
30.42

Well. That was rough. Welcome to the business end of the year!

Comment #27 - Posted by: Chris 0.5p at January 5, 2014 3:27 AM

scaled GHD to unanchored butterfly sit ups

11:43

m/30/73kg/1.74m

Comment #28 - Posted by: ady992 at January 5, 2014 4:36 AM

17.21

Comment #29 - Posted by: Jon at January 5, 2014 4:52 AM

Rx'd 14:28

Comment #30 - Posted by: Kris Humphreys m/39/ at January 5, 2014 4:59 AM

Back squat 30kg/65lbs x 50
Sit ups x 50
Back squat 25kg/55lbs x 50
Back extensions x 50
Back squat 20kg/44lbs x 50
Sit ups x 50

23 mins

Comment #31 - Posted by: Chris G at January 5, 2014 5:17 AM

15:50
Scaled down to "The Porch" as on Brand X
Back extension was a killer!!!! Nice with rest day tomorrow

Comment #32 - Posted by: Sara at January 5, 2014 5:20 AM

For time
50 back squats 65#
50 Ghd sit ups
50 back squats 50#
50 back ext
50 back squats 35#
50 Ghd sit ups
18:44

Comment #33 - Posted by: D.S. at January 5, 2014 5:42 AM

@Joe N. seriously it nice knowing your up in the dark with me.
Don't know if that sounds right. Ha ha

Comment #34 - Posted by: D.S. at January 5, 2014 5:44 AM

Women's rx
14.21mins

Comment #35 - Posted by: JulieZA at January 5, 2014 5:48 AM

25:30 RX
twas a bit chilly out in the garage this morning!
m/44/179/5'9"

Comment #36 - Posted by: mrkenbray at January 5, 2014 5:49 AM

19.14 rx'd

Comment #37 - Posted by: Brandon at January 5, 2014 5:57 AM

19.14 rx'd

Comment #38 - Posted by: Brandon at January 5, 2014 5:57 AM

9:51 scaled down to "the pack" weight

Comment #39 - Posted by: Koen at January 5, 2014 6:04 AM

Off to the gym. Musings to come later...

Comment #40 - Posted by: bingo at January 5, 2014 6:08 AM

Theodosia: 16.56 Scaled to -20lbs per set
Nikos G. : 16.50 Rx+ (last set same as second)

Comment #41 - Posted by: BOX INDUSTRY PIRAEUS at January 5, 2014 6:15 AM

"Worn out your snatch" lol. Sorry. That comment got the inner Beavis and Butthead going....

Comment #42 - Posted by: Wayne at January 5, 2014 6:21 AM

Did regular sit-ups - 19:47

Comment #43 - Posted by: Denny at January 5, 2014 6:25 AM

14:45 RX'd

Comment #44 - Posted by: JoeyT Rochester at January 5, 2014 6:29 AM

No GHD at home so I feel free to change the Wod a Little ;-)

50 backsquats 55 kg
50 toes to Rings
50 frontsquats 45 kg
50 toes to Rings
50 oh Squats 35 kg
50 toes to Rings
In 27:44 min. and my Abs Are Toast As Well.

Comment #45 - Posted by: Martin at January 5, 2014 7:17 AM

15:42 using squat weights of 45, 35 and 25 kg

Comment #46 - Posted by: Fred 39/176/78 at January 5, 2014 7:23 AM

M/33/165/5'9"

rx'd

15:01

Mark

Comment #47 - Posted by: Mark at January 5, 2014 7:29 AM

For time:
90 pound Back squat,35 reps
35 Sit-ups
80 pound Back squat, 35 reps
35 Back extensions
60 pound Back squat, 35 reps
35 Sit-ups

14:04

Comment #48 - Posted by: porffenton at January 5, 2014 7:31 AM

M/58/185/5'10

15:24

Could have broken 15 if I'd been more careful about
setting up the barbell for the squats.

Comment #49 - Posted by: tom at January 5, 2014 7:35 AM

GHD sit-ups and back extensions done on a 24" box with feet hooked on a squat rack

For time:
35 Back Squat, 65#
35 GHD Sit-ups
35 Back Squat, 55#
35 Back Extensions
35 Back Squat, 45#
35 GHD Sit-ups

16:49

Comment #50 - Posted by: Joe Northside m/35/70"/200 at January 5, 2014 7:38 AM

Squats as Rx; completed 3 sets of 60 regular sit ups (feet anchored); 20 Back Squats bar only plus 25 weighted sit ups (feet anchored) 26.05

Comment #51 - Posted by: isaac at January 5, 2014 8:01 AM

Squats as rx'd
Sit ups instead of ghd
18:19

Comment #52 - Posted by: Erwin at January 5, 2014 8:12 AM

21:52

No GHD so did anchored decline sit ups instead. Everything else Rx'd

Comment #53 - Posted by: Justin at January 5, 2014 8:20 AM

21:52

No GHD so did anchored decline sit ups instead. Everything else Rx'd

Comment #54 - Posted by: Justin at January 5, 2014 8:21 AM

24:50 Rx'd

Volume, ug!

Comment #55 - Posted by: james.patrick [M/51/66"/135] at January 5, 2014 8:35 AM

22:27

Comment #56 - Posted by: BW at January 5, 2014 8:37 AM

Crossfit Newbie!

45lb Squat x 50
50 x GHD
45lb Squat x 50
50 x Back Extensions
45lb Squat x 50
50 x GHD

12.55

Enjoying this stuff, when do we find out tomorrow's session, no rest day I hope! P.S from the UK.

Comment #57 - Posted by: Leon at January 5, 2014 8:38 AM

Caught up with Row WOD, details there.
Musings to come...

Comment #58 - Posted by: bingo at January 5, 2014 8:45 AM

15:12

Subbed ghds for regular situps since I am new to ghds. Awesome wod.

M/29/190/73'

Comment #59 - Posted by: gipper at January 5, 2014 8:47 AM

11:13. All squats unweighted. Situps were straight leg, back extensions were supermans.

Comment #60 - Posted by: J.Wood at January 5, 2014 8:47 AM

35 lb sandbag front squat, 50 reps
25 sit-ups
25 lb sandbag front squat, 50 reps
25 supermans
15 lb dumbbell front squat, 50 reps
25 sit-ups

Based on the number of Pandora songs I went through, took me 12-15 minutes.

F31/5’2/155

Comment #61 - Posted by: KD at January 5, 2014 8:48 AM

Women's rx..

65,45,35

12:57

Comment #62 - Posted by: Sheri Walsh at January 5, 2014 8:58 AM

14:36 Rx'd

Comment #63 - Posted by: Tye at January 5, 2014 8:58 AM

First nonscaled wod-exactly 20 min.-crossfit since5 weeks. Its very funny and motivating with your comments. Chris from Austria

Comment #64 - Posted by: Chris at January 5, 2014 8:58 AM

M/41/179cm/91kg.

For time:
Back squat #30kg, 35 reps.
35 situps (abmat, unanchored).
Back squat #25kg, 35 reps.
35 good mornings #20kg.
Back squat #20kg, 35 reps.
35 situps.

9:24

Comment #65 - Posted by: Jose-Luis Morales at January 5, 2014 9:03 AM

ME AND MATE DONE IT WITH 60KG SQUATS. OUCH!!!!!

Comment #66 - Posted by: James at January 5, 2014 9:05 AM

35 back squats, 95#
35 GHD sit-ups
35 back squats, 75#
35 back extensions
35 squats, 55#
35 abmat sit-ups

14:49

Comment #67 - Posted by: Jim R. 51/5'8"/160 at January 5, 2014 9:06 AM

18-37. Did normal sit ups for GBH sit ups. Great WOD !!

Comment #68 - Posted by: RW wales at January 5, 2014 9:10 AM

Gavin, great to see one of my virtual workout partners!

D.S. congrats on getting that second set of GHD sit-ups done...at rx no less!

#49/tom, wow! Great time for a lot of work!

Comment #69 - Posted by: Jim R. 51/5'8"/160 at January 5, 2014 9:11 AM

Warm up of
400m jog
2x 5 30# ball slam, 5 burpees
Foam roller work

Worked on rings
3x 30 second hold

WOD
Squats scaled to 85. 65, 45 due to lack of 25 and 5# plates
19:11


Cool down
400m jog
Lots of ham stretching

Comment #70 - Posted by: Brent L at January 5, 2014 9:15 AM

17:49 Rx'd

Donated blood 2 days ago -- really feeling it.

Comment #71 - Posted by: Bill M. m/49/5'3"/135 at January 5, 2014 9:22 AM

M/39/200

14:11. Had to use the Swiss ball sub for GHD. Those really sucked and slowed me down.

Comment #72 - Posted by: Joel Propst at January 5, 2014 9:25 AM

M/43/5'9/170
27:12 - sqts as rx'd - 1st rd of ghd's subbed knees to elbows, back ext's subbed to 5 sec. hold 'supermans' and 3rd rd was regular situps - LOVE XFIT!!

Comment #73 - Posted by: jw at January 5, 2014 9:28 AM

22:15 rx

Comment #74 - Posted by: gb 46/m/71"/185# at January 5, 2014 9:34 AM

Buns of Steel!!!

17.09 RX included changing weights
BRUTAL!!!

M/48/6'2"/14st

Comment #75 - Posted by: Neil Davidson at January 5, 2014 9:36 AM

For GHD and extensions i covered my 24 inch plyo box with tons of weights and the put my bench perpendicular to it and locked my feet under the box. I

Comment #76 - Posted by: Brent L at January 5, 2014 9:36 AM

Did this with Kim Holway (3rd Place CrossFit Game 2013 Women's 45-49 division) after a lift + met-con.
Here are our scales:
For time:
75 pound Back squat, 50 reps
25 GHD Sit-ups + 25 Abmat situps
55 pound Back squat, 50 reps
50 Back extensions (on GHD)
35 pound Back squat, 50 reps
25 GHD Sit-ups + 25 Abmat situps

Me: 11:33
Kim: 12:29

Comment #77 - Posted by: Christy Adkins at January 5, 2014 9:44 AM

M/28/215

Rxd. Ghd to floor. Bar off ground. Hip extensions

14:35

Those squats after extensions were terrible!

Comment #78 - Posted by: Jason Khalipa at January 5, 2014 9:46 AM

scaled GHD sit ups for sit ups
14:47

Comment #79 - Posted by: Anthony Sims at January 5, 2014 9:50 AM

15:33, had to do med ball situps, no ghd at gym,
compression tights tonight!

Comment #80 - Posted by: todd at January 5, 2014 9:52 AM

16.54 but no GHD, subbed anchored SU w hand touch behind head

Comment #81 - Posted by: Apolloswabbie 49 74 195 at January 5, 2014 9:53 AM

10:23 RX'd - GHD 2 hand touch to floor, squats from ground - wow that last set of squats felt like 225!!! Get em!!!!

Comment #82 - Posted by: Austin Malleolo at January 5, 2014 9:59 AM

Subbed exercise ball with feet extended horizontally and anchored for GHD and back extensions (pretty close to GHD ROM), all weight and reps Rx.

29:37

Comment #83 - Posted by: MF 30/M/5'11/175 at January 5, 2014 9:59 AM

19:51 Rx'd
Changing weights was a welcomed rest!

Comment #84 - Posted by: Davis M/28/5'9"/165 at January 5, 2014 10:06 AM

16:00 No GHD so scaled with butterfly sit-ups.

Comment #85 - Posted by: Charlie at January 5, 2014 10:07 AM

Subbed GHD with the Roman Chair I have at home. I think its near the same for these movements.

Rxd (save for Romain chair) in 24:09. Nice Sunday WOD.

Comment #86 - Posted by: JD at January 5, 2014 10:10 AM

Great work, Austin and Jason!

As rx'd, 18:35.

Thank God, made it to rest day.
And whoever made Coach mad, please apologize.

Comment #87 - Posted by: Dale_Saran at January 5, 2014 10:20 AM

Women's RX but slightly different weight 65,50,40
18:50

Ran 1.1 miles to gym and walk jogged home.
Back extensions felt the most taxing for me, rolling up and rolling down.
The GHD sit ups actually felt good, but I didn't touch the floor.

Comment #88 - Posted by: Glorybelle (F/44/5'5/135) at January 5, 2014 10:20 AM

F/44/180/5'10"

Snatch row wod... I'm a day behind!

75# power snatch, rows as Rx'd

20:25.

Comment #89 - Posted by: JuliePlatt at January 5, 2014 10:27 AM

what does "squats from floor" mean?

Comment #90 - Posted by: Aglaroth at January 5, 2014 10:29 AM

Made up yesterday's row/sn this morning. Results there.

In the spirit of today's wod, finished with 50 GHD sit-ups for time. 1:15

Comment #91 - Posted by: Kevin C. (M/54/5'11"/176) at January 5, 2014 10:30 AM

Nice job D.S., Joe N., Jim R. and Glorybelle!

Good to see Bill M. back!

bingo- I still love your explanations, even after 7 years!

Comment #92 - Posted by: Kevin C. (M/54/5'11"/176) at January 5, 2014 10:33 AM

Great to see more women posting their WODs. Some fast ones in here and I mean that in the nicest way possible!

Comment #93 - Posted by: Glorybelle (F/44/5'5/135) at January 5, 2014 10:35 AM

sorry for all the questions..first month here..What is touching your hands on the ghd mean also?
thanks..Im really not as dumb as I look.!

Comment #94 - Posted by: Aglaroth at January 5, 2014 10:41 AM

For time:
35 pound Back squat, 10reps
10 Sit-ups
25 pound Back squat, 10 reps
10 Back extensions
20 pound Back squat, 10 reps
10 Sit-ups EAL 4:37

For time:
75 pound Back squat, 35reps
10 GHD Sit-ups
65 pound Back squat, 35reps
35 Back extensions
45 pound Back squat, 35 reps
10 GHD Sit-ups CRC 11:30 ??? forgot exact time

Comment #95 - Posted by: ccraft at January 5, 2014 10:46 AM

17:27 rx

Comment #96 - Posted by: chrisfitjax at January 5, 2014 10:54 AM

Made up yesterday's wod
shoveled snow
then
85# bs 50 reps
50 abmat sit ups
75# bs 50 reps
50 10# good mornings
65# bs
50 abmat situps
22:29

Comment #97 - Posted by: Mike Andridge/43/5'8"/175 at January 5, 2014 10:56 AM

17:27 rx
bar from ground
open hip rom on ghd

Comment #98 - Posted by: chrisfitjax at January 5, 2014 10:57 AM

11:40

Back Squats as Rx'd. Subbed in Balance Ball with feet under 100 lb dumbbells for GHD Situps and Back Extension Machine at 145 lbs for Back Extensions. Good workout!

Comment #99 - Posted by: Trent M at January 5, 2014 11:00 AM

as rx'd 15:11

Comment #100 - Posted by: brent colson at January 5, 2014 11:01 AM

18:11 rx'd male/53/169 lbs. good one for legs

Comment #101 - Posted by: bb at January 5, 2014 11:03 AM

23:37 oddball scaled

95lb Squat x 50
50 x GHD (at this point I realized there was no way I was going to be able to finish as Rx)
75lb Squat x 50
35 x Back Extensions
55lb Squat x 50
35 x GHD

Comment #102 - Posted by: Rand Van Fossen at January 5, 2014 11:30 AM

@ CF Reedley
25:06
no GHD, used 2 stacked tires. pretty close to GHD, lower back felt like it was going to break

Comment #103 - Posted by: Matthew T 33/5'9"/210 at January 5, 2014 11:30 AM

@D.S., Jim R., Bill M., Glorybelle, Kevin C., Mike Andridge - wow, everyone's working really hard! Great job!

@Aglaroth - "Squats from floor" means the athlete didn't use a squat rack, i.e. they lifted the barbell from the ground, over their head, and onto their back.

Comment #104 - Posted by: Joe Northside m/35/70"/200 at January 5, 2014 11:30 AM

Gavin nice picture. You look like one proud father!
Bill M pretty impressive considering how you felt!

Back Sq@95# 25/15/10
GHD 25/25
Back Sq@70# 25/15/10
Back Ext. 25/25
Back Sq@ 55# 25/25
GHD 25/25
20:56

Comment #105 - Posted by: ChuckB 55/5'11"/155 at January 5, 2014 11:33 AM

Rx'd weights and reps but had to sub Ab Mat and Supermans for rest. 18:23 46m/74"/205#

Comment #106 - Posted by: PK at January 5, 2014 11:36 AM

22:33 Rx'd

Comment #107 - Posted by: David Andres Benavides at January 5, 2014 11:38 AM

Female/5'6. 160lbs

Rx. Men's wt. 19:23 c changing wt

Comment #108 - Posted by: Brenda at January 5, 2014 11:41 AM

12:05 6'1" 235lbs first week doing crossfit love it did last set of squats with 75lbs.

Comment #109 - Posted by: Anthony Silvers at January 5, 2014 11:45 AM

16:27, rx'd the weight on squats but i'm on deployment so i had to replace GHD's w/ Sit-ups on a decline platform. Still had a good burn tho :)

Comment #110 - Posted by: Drew Adam at January 5, 2014 11:47 AM

M/29/165/6'0"

As RX'd 18:26

Did back extensions as written. Back squat from the ground. Squats after back extensions were horrible. Lower body is shot but I love it! Great WOD!

Comment #111 - Posted by: James Bobo at January 5, 2014 11:53 AM

Kevin C. and ChuckB -- thanks, guys.

Comment #112 - Posted by: Bill M. m/49/5'3"/135 at January 5, 2014 11:54 AM

19:14 as RX bar from the ground 40/5'7"/175

Comment #113 - Posted by: DP at January 5, 2014 12:13 PM

9:16 rx'd

Comment #114 - Posted by: jay at January 5, 2014 12:14 PM

F/54/144/5'8"

as Rx 19:32

last round of BS after GHD back ex were really tough

Comment #115 - Posted by: jla at January 5, 2014 12:14 PM

29:15.25

Reps as Rx'd

Squats - 45kg/35kg/25kg
Extensions/Sit-Ups on Ab-Mat

Comment #116 - Posted by: A.D.C at January 5, 2014 12:19 PM

24 min flat

Ghd sit ups took forever -_-

Comment #117 - Posted by: Andrew P at January 5, 2014 12:25 PM

First time ever gdh sit-ups. First 30 are cake. Then was death
Squats not as hard
15:30
30 sec walk to and from the gdh.
M/171/47
Hope to take a few minutes off this murderous sit up
Contraption.

Comment #118 - Posted by: Aglaroth at January 5, 2014 12:28 PM

newbie scaled to:
25 squats 75#
25 situps
25 squats 65#
25 situps
25 squats 55#
25 situps
6:48

Comment #119 - Posted by: Pete M at January 5, 2014 12:32 PM

18:11 RX'd
52/69"/160
When I squat I feel like I get Gooder and Gooder!
Btw, I nose dats knot a werd.

Comment #120 - Posted by: Tony T. at January 5, 2014 12:40 PM

M/29/5'9"/160

19:35

Rx weight, subbed regular sit-ups.

Comment #121 - Posted by: jclarke042 at January 5, 2014 12:48 PM

Mike Andridge- Wow, that is a lot of work in one day. You should sleep well tonight.

ChuckB- Well done!

Comment #122 - Posted by: Kevin C. (M/54/5'11"/176) at January 5, 2014 12:52 PM

Death to the GDH situps..never did those before. Finished first month of CF..I deserve a bag of donnuts right?
Did everything the way it was asked for.

15:30 (30 sec walk to miserable GDH contraption)
M/47/171
thanks for answering my questions

Comment #123 - Posted by: Aglaroth at January 5, 2014 12:53 PM

20:14 Rx'd
Jessica 17:23 (85lb, 65lb, 45lb.)

Comment #124 - Posted by: B. Rhaly at January 5, 2014 12:56 PM

13:56
scaled to the Women's Pack;
subbed Good Mornings for Back Extension
35 reps B Squat @ 65#
regular sit-ups
B Squat @ 55#
Good mornings w/10# bar
B Squat @45# (this last set of squats started out easy, and then... yikes!!)

Then, practiced Turkish Get-ups

Comment #125 - Posted by: Elle W 44/F/5'6"/125 at January 5, 2014 1:05 PM

No GHD in garage, so used ball with feet anchored under barbell. Had to start squats from floor and took a little time to change weights, but probably needed the rest.

18:35

Comment #126 - Posted by: Jim K at January 5, 2014 1:08 PM

Thanks guys Joe N, Jim R., Glorybelle, Kevin C., Bill M. You set a very good example!

Comment #127 - Posted by: D.S. at January 5, 2014 1:14 PM

Squats and back extension as rx'd

Subbed ghd situps with hanging legs raises.

20:36

Comment #128 - Posted by: Michael at January 5, 2014 1:27 PM

Scaled down (with dumbbells):
70lbs
50lbs
30lbs

23:29

Male/42/165lbs (started Crossfit 2 months ago)

Comment #129 - Posted by: Pepito at January 5, 2014 1:30 PM

16:29 not as rx'd. I did abmat sit-ups, not GHD. I'm not ready for that volume of ghd's, so I scaled it.


Comment #130 - Posted by: Pat Sherwood at January 5, 2014 1:32 PM

12:30 I did the "Pack" scale: 35 reps, 65,55,35# BS, etc.
The back extensions were the worst part - I had to do them on our Christmas tree box (not gym). I can only get my thighs to parallel on the squats cuz my knees....It was a bit dicey, but a fun WOD. Really helped me appreciate the elite athletes. Especially now since some of them are showing up on the Main page. How cool is that?

Comment #131 - Posted by: NNKMelissa 49 /124/5'4' at January 5, 2014 1:39 PM

M/33/5'8"/190+

16:29 also not as rx'd. Abmat sit-ups instead of GHD's. Relatively warm at 33 in the garage! About to get COLD over the next few days!

Comment #132 - Posted by: Chris Luka at January 5, 2014 1:41 PM

As rx'd w sit ups on tball w feet anchored

Comment #133 - Posted by: Bells at January 5, 2014 1:42 PM

22:44
Subbed regular sit-ups
Subbed supermans

Comment #134 - Posted by: Joshw 37/6'/205 at January 5, 2014 1:42 PM

16:28
squats as rx'd
Sub- 50 hollow rocks for back X and GHD

Comment #135 - Posted by: MAGNUS 28/5'8"/155 at January 5, 2014 1:43 PM

Sunday musings (proof that they're written today…)

Tons of random stuff banging around between my ears, so much that it's a little difficult to wade through and make sense of any of it. One little thing keeps bubbling up to the surface, long enough at least to be noticed: the lowly comma. Mathew McConaughy describes himself as a "comma person". I get that.

What with all of the New Year's resolution action, here and, well, everywhere, it can get to feeling like there really is a discreet finish to a year. A 'period'. Full Stop. Does it seem like that to you? Everyone gets all in a rush to finish off a year, in this case 2013, so that they can get started on the next one. All kinds of retrospectives, writ large and small, come cascading down at the end of the year. As if it really was an end. Capped by a 'period', you know?

The thing is, though, that I don't really feel all that different. It doesn't really feel like anything was all that completed on December 31st. Or, for that matter, like there's any huge new start, re-boot, or even a mulligan just after that 'period'. Sure, there's a really convenient opportunity to take stock, maybe make some adjustments or even re-route, but the longer I've been at this New Year thing the less it seems like anything is ever really at Full Stop.

More like a pause. That's it. Not a 'period' so much as a 'comma' leading into whatever comes next.

A sentence, a paragraph, a chapter, or the whole darned story ends with a period. The year is over and the last box has been checked, but the story continues on New Year's Day. Even the most severe pivot is still connected to the other side of the angle, the beginning of the line. The line, the sentence, the story and the life do not really stop at all; New Year, Birthday, whatever. We may pause, indeed we do pause, sometimes quite often. Full stop? Nah. Not us.

That's what's got me thinking about the comma. The story goes on and on, one big run-on sentence with an occasional pause but never a stop. It's connected front to back, side to side, and start to finish by those pauses, by the lowly comma. I think I get what McConaughy is getting at. New Year's Day is a comma place for sure, but neither time nor life hits a 'period' there, either. We just keep on going. The comma means there's more to come.

I think I might be a "comma person", too.

I'll see you next week...

Comment #136 - Posted by: bingo at January 5, 2014 2:01 PM

19:17rx accidentally did 65# for last 50 squats

Comment #137 - Posted by: Kri$ at January 5, 2014 2:03 PM

Musings, a bit late out of the gate, in the filter...

Comment #138 - Posted by: bingo at January 5, 2014 2:04 PM

whats rx?

Comment #139 - Posted by: manny at January 5, 2014 2:07 PM

Scaled and subbed.

SQ: 95lb x25
SU: on ball GHD-style x50
SQ: 75lb x25
GM: x50
SQ: 55lb x25
SU: on ball GHD-style x50

Comment #140 - Posted by: Harpo m/46/5'7"/145 at January 5, 2014 2:15 PM

18:50 rx'd

Comment #141 - Posted by: BLong/M/35/71"/201 at January 5, 2014 2:18 PM

16:51 rx'd

Comment #142 - Posted by: Dixon at January 5, 2014 2:23 PM

@manny,

Go to 140101 and search for 'bingo'. Read those posts and the other comments above; it's very likely that your question has been "pre-answered".

Cheers

P.S. As Rx'd = As prescribed; exactly as written.

Comment #143 - Posted by: bingo at January 5, 2014 2:25 PM

19.50 Rx'd
27/F/140lbs

includes time to change weights...

Comment #144 - Posted by: Jordan at January 5, 2014 2:25 PM

PSC 20:56
Abmat situps

Comment #145 - Posted by: Sugar Land at January 5, 2014 2:39 PM

Back squat 50kg x 50
Sit ups x 50
Back squat 40kg x 50
Back extensions x 50
Back squat 30kg x 50
Sit ups x 50

time 22min

Comment #146 - Posted by: jose at January 5, 2014 2:40 PM

@D.S., Joe N, Kevin C, Chuck B & Mike Andridge, thank YOU!

Now if the good feelings I had during the WOD can transfer to the 49ers for a win, I will be over the top ecstatic. :)

Comment #147 - Posted by: Glorybelle (F/44/5'5/135) at January 5, 2014 2:53 PM

Back Squats rx
Scaled GHD sit ups to abmat butterfly sit ups
14:53 mins

Comment #148 - Posted by: Trent at January 5, 2014 2:59 PM

M/165/5'9"/ 25

Rx'd
17:32

I haven't posted in awhile. Been working on my long distance running so I have been throwing in crossfit workouts here and there. Getting back into it now. It's good to be back with you all.

Comment #149 - Posted by: Tavis at January 5, 2014 3:00 PM

M/74"/211/ 30
17:10 as rx'd plus 100m between workouts

Comment #150 - Posted by: SSgt Ryan Vaught at January 5, 2014 3:05 PM

@ Glorybelle
I'll be a 49'er fan for today
@ Kevin C. to be fair, I scaled pretty good.
You know you are a garage crossfitter when you say
30 degree's and 6" of snow? That's not bad at all

Comment #151 - Posted by: Mike Andridge/43/5'8"/175 at January 5, 2014 3:06 PM

Severely scaled after taking several months off:

Row 1k = 4:07

45lbs back squat x 35
35 abmat situps
30lbs sandbag back squat x 35
35 supermans
20lbs sandbag back squat x 35

15:47

Row 1k = 4:54

Comment #152 - Posted by: SBB at January 5, 2014 3:09 PM

+35 more abmat situps

Comment #153 - Posted by: SBB at January 5, 2014 3:16 PM

9:56. This was a crazy WOD. Nothin but a dead sprint. Fckn raw.

#TrainHardTrainOften #GPP

Comment #154 - Posted by: D Weston at January 5, 2014 3:17 PM

35m/5'9"/218#

13:11 Rx (bar from floor, both hands touch).

I may have ab-do after that. Be warned, if you aren't consistent on a GHD, performing fingers to floor sit-ups in this volume and intensity may not increase your fitness. Consider Abmat sit-ups, Ghd sit-ups with your hands at your sides, or decreasing the volume (maybe half).

Comment #155 - Posted by: Matt Chan at January 5, 2014 3:25 PM

Scaled GHD to abmat sit-ups.
19:29

Comment #156 - Posted by: Beau at January 5, 2014 3:31 PM

19:40. As rx'd.

Comment #157 - Posted by: Leif at January 5, 2014 3:37 PM

17:53 Rx'd

Comment #158 - Posted by: Kurt at January 5, 2014 3:39 PM

17:53 Rx'd

Comment #159 - Posted by: Kurt at January 5, 2014 3:39 PM

completed RX

Comment #160 - Posted by: tj at January 5, 2014 3:48 PM

31:34

Comment #161 - Posted by: Felipe anselmo at January 5, 2014 4:15 PM

M/175/6'0/30
18:30 rxd

Squats -ass to the grass= no legs
GHD's- top to floor= no abs
B-E= I'm walking like a newborn baby giraffe

Comment #162 - Posted by: Luis Estrada at January 5, 2014 4:16 PM

31:34

Comment #163 - Posted by: Felipe anselmo at January 5, 2014 4:17 PM

21-15-9 reps for time:
Box Jump, 26" box
HSPU, kipping to Abmat

9:39

Push Press 3-3-3-3-3 reps
125 - 135 - 145 - 150 - 155

Power clean 1-1-1-1-1-1-1 reps
135 - 155 - 175 - 185 - 190(pr) - 195(pr) - 200(pr)

Comment #164 - Posted by: Joe Northside m/35/70"/200 at January 5, 2014 4:18 PM

@ChuckB - nice work today!

Comment #165 - Posted by: Joe Northside m/35/70"/200 at January 5, 2014 4:19 PM

18:04 rx

Comment #166 - Posted by: Eric Caron at January 5, 2014 4:20 PM

14:42 Rx'd
M/27/180cm/84kg

Comment #167 - Posted by: Pescara at January 5, 2014 4:21 PM

28:40

Comment #168 - Posted by: Eric Taylor at January 5, 2014 4:22 PM

@Matt Chan, thank you for saying that and for validating Bingo

Comment #169 - Posted by: Glorybelle (F/44/5'5/135) at January 5, 2014 4:37 PM

as rx'd
Matt 18:44
Seb 24:01
working with new home made ghd, worked like a charm once got setup right!

Comment #170 - Posted by: Sebastian 45/6'2"/180 at January 5, 2014 4:37 PM

Sunday is an off day for me. I will be doing this WOD on Monday. As always I see some great times being posted. I don't think I have ever enjoyed working out more than I do now since finding Crossfit. I no longer workout, I train!

Comment #171 - Posted by: dustin at January 5, 2014 4:40 PM

16:58

Comment #172 - Posted by: Cherie at January 5, 2014 4:40 PM

16:02 Rx'd
M/23/5'11"/174lb

No rack, alternating hand tough on GHD

Comment #173 - Posted by: Chris W at January 5, 2014 4:54 PM

13'17"
Scaled GHD to AbMat Sit-ups
Squats 65/45/30 lbs as prescribed for women
***
13'17"
Adaptei o GHD por AbMat Sit-ups
Agachamentos com 29/20/13kg como prescrito para mulheres

#KEEPGOING

Comment #174 - Posted by: Larissa Gonzaga at January 5, 2014 4:54 PM

Him 18:30

65 lb x 35
50 sit ups
45 lb x 35
50 extensions on ball
45 lb x 35
50 sit ups

Her 22:40
45 lb x 35
50 sit ups - more like crunches
45 lb x35
50 extensions on ball
50 sit ups - more like crunches. Need to work on these....

Comment #175 - Posted by: Texas couple at January 5, 2014 4:58 PM

38.7

Implemented horizontal leg raises for GHD sit ups and straight bridges for back extensions.

Comment #176 - Posted by: Travis at January 5, 2014 5:01 PM

20 WB, 10 abmat, 5 Rounds.

9:16

Comment #177 - Posted by: Tim P. at January 5, 2014 5:07 PM

M/38/5'10"/185#

13:20
Sub'd exercise ball sit-ups (both hands touch, but feet on ground), with same type of sub for back extensions.

Makes me want a GHD again for the garage! Rower first, rower first...

Thanks again to all the top athletes posting times to the main site! I love this community.

Comment #178 - Posted by: Rob at January 5, 2014 5:09 PM

CrossFit Rio Preto - SP - Brasil

Adaptei o GHD, fiz sit-ups.

Meu tempo: 11:41

É GUERRA!

Comment #179 - Posted by: Marco Gonsales at January 5, 2014 5:16 PM

Thanks Joe Northside. It looks like those two a days are working well for you!
Thanks Kevin C!
Glorybelle it looks like the 49'ers granted your wish!

Comment #180 - Posted by: ChuckB 55/5'11"/155 at January 5, 2014 5:25 PM

17:30 as Rx

M/168#/6'/39 yrs

Comment #181 - Posted by: Britishfireman1 at January 5, 2014 5:36 PM

Had to substitute GHD sit-ups for regular, 50 supermans, instead of back ext. Everything else Rx'd

16:45

M/39

Comment #182 - Posted by: Wayne at January 5, 2014 5:38 PM

Scaled to 35 reps

16:22

Comment #183 - Posted by: DLong M/38/5'10"/185 at January 5, 2014 5:45 PM

ChuckB, I am beside myself right now!

Comment #184 - Posted by: Glorybelle (F/44/5'5/135) at January 5, 2014 5:56 PM

Scaled:
85/65/45
Abmat situps

24 min

Good thing I don't need to walk tomorrow.

Comment #185 - Posted by: EGW m/32/5'11"/185 at January 5, 2014 5:58 PM

14:30- modded
Squats 95,65,65
Butterfly sit-ups hands touch each end, 60 reps each set

Comment #186 - Posted by: Bo R. at January 5, 2014 6:05 PM

8:13 for this workout no subs and a newbie for crossfit :( pretty stoked about my time :) can't wait to improve

Comment #187 - Posted by: Cremick at January 5, 2014 6:11 PM

M 43/185/6'
18.21. Back squats @ 105,75,55. No ghd so incline sit ups.

Comment #188 - Posted by: Mike at January 5, 2014 6:13 PM

Age:15 Time:15:34 Rx

Comment #189 - Posted by: Jeffrey Bowers at January 5, 2014 6:59 PM

19:29 as prescribed.

Comment #190 - Posted by: DH at January 5, 2014 7:13 PM

11:32 - Hip extensions, GHD two and touch to the ground, change out plates, bar taken from floor.

M/29/177#/5'7"

Comment #191 - Posted by: Dan Bailey at January 5, 2014 7:58 PM

11:32 - Hip extensions, two hand touch for GHD sit-ups, change out weights, bar taken from the floor.

M/29/177#/5'7"

Comment #192 - Posted by: Dan Bailey at January 5, 2014 8:00 PM

Squat 50, 40, 30kg
33:31

Comment #193 - Posted by: Flivver05 43/121/194 at January 5, 2014 8:27 PM

19:21 rxd

Comment #194 - Posted by: Jake Kiddoo at January 5, 2014 8:44 PM

Last time I did a bunch of GHDs I was in the hospital for 3 days with some serious rabdo. Alomst had my kidneys fail on me. So this time I kept the weight at 95# the whole time and only did 25 reps of everything. 15:34.

Comment #195 - Posted by: Jared-Lee Bone at January 5, 2014 8:55 PM

22:54

Comment #196 - Posted by: Mik Fanguy at January 5, 2014 9:04 PM

M/24/185#
24:35 as RX bar from grounds one hand touch each sit-up.

Comment #197 - Posted by: Brent Fallon at January 6, 2014 12:58 AM

16:50 rxd.

M/27/178/6'2"

Wish I didn't have to change the weights on the squat rack every time...

Comment #198 - Posted by: MJ at January 6, 2014 1:10 AM

12:50 Rx'd

Comment #199 - Posted by: DLW M/47/179 lbs/6'0" at January 6, 2014 1:59 AM

34:33 Rx. Those back extensions were brutal

Comment #200 - Posted by: Steven Jerome at January 6, 2014 2:10 AM

M/30/176

Subbed floor sit-ups and back squeezes lying on floor face down as no GHD at my gym... Rx the squats (45/35/25kg)

21:21

Tough is an understatement!

Comment #201 - Posted by: Mike at January 6, 2014 3:17 AM

Doing crossfit for 4 months now. Scaled the WOD a lot :)

squats: 20kg (45lb), 15kg (33lb), 10kg (22lb)
rest rx'd

time: 27:16

Comment #202 - Posted by: Hermine (F/28/169cm/64kg) at January 6, 2014 6:46 AM

30m/205#/5'11"

18:18 Rx

GHD two hand touch, barbell from the floor. Talk about welcome back after the holidays. That was a tough one

Comment #203 - Posted by: Brandon Charleson at January 6, 2014 6:49 AM

Had to adjust the weight for what I had, but the weight equals out through increased reps. weight x reps = same Rx'd total weight lifted

95 pound Back squat, 50 reps
50 GHD Sit-ups
65 pound Back squat, 58 reps
50 Back extensions
45 pound Back squat, 61 reps
50 GHD Sit-ups

19:30

Comment #204 - Posted by: Victor 26/168/6'1" at January 6, 2014 6:56 AM

21:40 rxd

Squats where way below parallel
Last 25 ghd where to parallel or just below

Comment #205 - Posted by: hollyhog at January 6, 2014 7:33 AM

12:44 using pack scaling.

Comment #206 - Posted by: Moose at January 6, 2014 7:43 AM

17:53 rxd

Comment #207 - Posted by: phill 37°21'41"N 118°23'43"W at January 6, 2014 8:01 AM

Forgot to mention that it was -4 in my garage this morning.

Comment #208 - Posted by: hollyhog at January 6, 2014 8:02 AM

65 pound Back squat, 35 reps
35 GHD Sit-ups (on a ball w/ feet anchored)
55 pound Back squat, 35 reps
35 Back extensions, standing w/ 10# plate
45 pound Back squat, 35 reps
35 GHD Sit-ups on a ball w/ feet anchored)

11:37

Comment #209 - Posted by: Boo Boo f/25/150/5'8" at January 6, 2014 9:02 AM

Men/18ans/178cm/78kg

95 pound Back squat, 50 reps.
50 GHD Sit-ups
65 pound Back squat, 58 reps. 7min 07 sec
50 Back extensions
45 pound Back squat, 61 reps
50 GHD Sit-ups


Comment #210 - Posted by: Louis levesque at January 6, 2014 9:16 AM

13:53

Comment #211 - Posted by: myles456 at January 6, 2014 9:51 AM

15:34 as Rx'd

Comment #212 - Posted by: Jetté 44/M/5'11"/175 at January 6, 2014 10:00 AM

27:05 Rx'ed

Comment #213 - Posted by: Erick M/37/220/6'2" at January 6, 2014 10:23 AM

50-35-20 reps back squats (all 90lbs)
25 reps for GHDs + Back Exts

13:19

Comment #214 - Posted by: Craig Beveridge 39/M/5'11/210 at January 6, 2014 10:26 AM

M/34/6'/215
Rx'd
16:33

Comment #215 - Posted by: Timothy T at January 6, 2014 11:08 AM

14:32
(I guess it was Rx´d since it was bar from ground, two hands on feet, Rx´d weights and reps)

This WOD suited me, but I´m really struggling with the oly.lifts, which are completely new to me, and heavy weights generally.
I just work out in my garage, so I learn all stuff from youtube (some great wids there) and here at the .com of course, so I´m slowly learning :)

Comment #216 - Posted by: Tomas 39/5´8/154 at January 6, 2014 11:09 AM

19'45"...

Comment #217 - Posted by: Matheus Carvalho at January 6, 2014 11:13 AM

Rxd - 15:52

42/6'01/210/

Comment #218 - Posted by: Milla at January 6, 2014 11:17 AM

M/34/5'11/220lbs
Situps
18:20

Comment #219 - Posted by: Yeiro Mateo at January 6, 2014 11:45 AM

m/49/150

start/stop as did at home (lots of kids), went well
DB's for 40, 35, 20lbs
regular situps/back extensions

Comment #220 - Posted by: david at January 6, 2014 12:16 PM

28/M/180/69"

19:24 all rx except I had to do the last 46 GHD on the abmat. Did the first 4 and wasn't feeling to hot about it and made the wise choice to sub the rest.

Comment #221 - Posted by: dorkiz at January 6, 2014 12:26 PM

Oh, and the abmat sit ups were unsupported.

Comment #222 - Posted by: dorkiz at January 6, 2014 12:27 PM

19min45 rxd

Aïe les fesses demain !

Comment #223 - Posted by: lou at January 6, 2014 12:31 PM

Male 39/5'8/75k
14.07
Sit ups no GHD machine

Comment #224 - Posted by: Weebill at January 6, 2014 12:33 PM

CFWU x 3

85#/65#/45#

50/25/50 on Swiss Ball
21:48

Comment #225 - Posted by: F15E_WSO/51/M/185 at January 6, 2014 1:15 PM

95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

8:12.97

Comment #226 - Posted by: cremick at January 6, 2014 1:21 PM

21:32

Frog leg sit ups
45lb stiff legged dead lift

Comment #227 - Posted by: Jesse Montagnino at January 6, 2014 1:26 PM

M/25/5'7/78kg

Time- 12:57 Rx'd

Comment #228 - Posted by: JGCC at January 6, 2014 1:34 PM

M/44/5'8"/170

RXd at 17:00

Gonna HURT tomorrow

Comment #229 - Posted by: Jon Craig at January 6, 2014 1:58 PM

19:22

Comment #230 - Posted by: Nicholas (M/28/5'10"/180) at January 6, 2014 1:59 PM

Scaled to 1/2 reps, 25 each.
8:38

Comment #231 - Posted by: Crix (m/43/6'/174lbs) at January 6, 2014 2:42 PM

14:39 RX

Comment #232 - Posted by: Guy at January 6, 2014 3:02 PM

50 squat 55#
50 inverted situp
50 squat 45#
50 back raise
50 squat 35#
50 inverted situp

18:58

Comment #233 - Posted by: Jill/F/5'2/98 lbs at January 6, 2014 4:07 PM

The porch
35 squat 95#
35 anchored sit-ups
35 squat 75#
35 back extensions
35 squat 55#
35 anchored sit-ups

14:45

Comment #234 - Posted by: Brian M/48/68"/153 Ponte Vedra, FL at January 6, 2014 4:15 PM

65 lb back squat 35x
35 sit-ups
55 back squat 35x
35 back extension
45 lb back squat 35x
35 sit-up

10:05
Should have gone heavier!

Comment #235 - Posted by: Mike S at January 6, 2014 4:52 PM

25 minutes

Comment #236 - Posted by: Sergio at January 6, 2014 4:57 PM

For time:
95# back squat, 50 reps
50 sit-ups
75# back squat, 50 reps
50 supermans
55# back squat, 50 reps
50 sit-ups
22:00

Comment #237 - Posted by: scfd1_9607 at January 6, 2014 5:52 PM

95 pound Back squat, 35 reps
35 GHD Sit-ups
75 pound Back squat, 35 reps
35 Back extensions
55 pound Back squat, 35 reps
35 GHD Sit-ups

16:47

Comment #238 - Posted by: Sinal M/34/5'9"/205lbs at January 6, 2014 5:58 PM

As rx'd 22:19. Rough one! Those GHD's were brutal at the end.

Comment #239 - Posted by: Kurt M/40/190 at January 6, 2014 6:09 PM

F/43/5'6"/135

55# back squat, 50 reps
25 GHD sit-ups + 25 AbMat sit-ups
45# back squat, 50 reps
50 back extensions
35# back squat, 50 reps
25 GHD sit-ups + 25 AbMat sit-ups

21:39

Comment #240 - Posted by: mom to five at January 6, 2014 7:12 PM

RX - 25:39 but I didn't finish the last round of squats. I should have scaled. It got me. I guess I need more volume!

Comment #241 - Posted by: Brandon at January 6, 2014 7:23 PM

RX'd
20:41

Comment #242 - Posted by: @Joseph_DubYa at January 6, 2014 7:35 PM

15:42 rx'd

Comment #243 - Posted by: Travis Morgan 195/5'11"/34 at January 6, 2014 8:03 PM

15:10
Butterfly sit-ups
Supermans
Rx weight
M/6'1"/33/185

Comment #244 - Posted by: Jim at January 6, 2014 8:21 PM

Brutal WOD!

Did this after my other skill/ strength/ and WO.

Used the back squat weights: 75-55-35. Ghd to floor. Bar off ground. Hip extensions

16:33

Comment #245 - Posted by: Rebecca Voigt at January 6, 2014 8:41 PM

Rx'd - Full GHD situps and Squats off the rack.

Hands down the worst was the set of squats after the back extensions!

12:57

Comment #246 - Posted by: Ben Lanz at January 6, 2014 8:44 PM

Kept the weight the same but substituted normal situps for GHD
13:08 my boss beat my ass by a solid minute plus

Comment #247 - Posted by: Robert at January 6, 2014 9:38 PM

Rx 14:28
Gnarly

Comment #248 - Posted by: Heber at January 6, 2014 10:14 PM

16min Rx - first Rx workout

Comment #249 - Posted by: Tom at January 6, 2014 11:03 PM

M/33/215#

16:42 Rx

Comment #250 - Posted by: Josh Holden at January 7, 2014 6:24 AM

Scaled for Pack:
65#/55#/45# back squats
Regular situps subbed for GHD situps
35 Reps on all
Time: 10:49

Comment #251 - Posted by: Dave H (M/38/5'8"/146) at January 7, 2014 6:36 AM

Squats as rxd
Sit ups/ back Ext used Swiss ball reps as rxd

19:08

Comment #252 - Posted by: Andy Coyne at January 7, 2014 6:47 AM

12:16 rx'd

Comment #253 - Posted by: Tormod at January 7, 2014 7:20 AM

M/30/195#

15:48 RX. Bar from ground, both hands touch ground for GHD situps, hip extensions.

Comment #254 - Posted by: Jared Davis at January 7, 2014 8:29 AM

9:45 - squats <3

Bar weight from ground 75/55/35
GHDs 2 hand touch to medball
Hip extensions

Comment #255 - Posted by: Sheila Barden at January 7, 2014 8:37 AM

24:16

Scaled GHD sit-ups to 45° bench sit-ups

Comment #256 - Posted by: Denis at January 7, 2014 9:13 AM

2014-01-07: 57:53. 15rndsX10's. 95#7"Box/GHDSU/BE.

Comment #257 - Posted by: gs at January 7, 2014 9:44 AM

19:03 rx'd
squats unbroken
Situps - 20/10/10/10
Back Ext - 20/10/10/10
Situps - 5&6s 'til finished

Comment #258 - Posted by: PW56 at January 7, 2014 9:56 AM

3 Mile Run
21:20
Then
25 95# Squats
25 Incline Sit Ups
25 95# Squats
25 Back Extensions
25 95# Squats
25 K's to E's
Then
25 PushUps

Comment #259 - Posted by: dyagg at January 7, 2014 10:28 AM

M/20/5'7"/140

16:53 as Rx'd

Brutal...

Comment #260 - Posted by: Evan Reeve at January 7, 2014 10:56 AM

M/20/5'7"/140

16:53 as Rx'd

Brutal...

Comment #261 - Posted by: Evan Reeve at January 7, 2014 10:58 AM

22:42 as Rx'd. Low back was lit up during squats after back extensions.

Comment #262 - Posted by: Michael m/51/5'9"/180/MI Survivor at January 7, 2014 11:45 AM

29.50. 75#, 65#, 65#. All SUs, no BSs.

Comment #263 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at January 7, 2014 12:00 PM

18,45 rx

Comment #264 - Posted by: Carlos Castro at January 7, 2014 12:08 PM

RX'D
Time - 23:32

Comment #265 - Posted by: Barbara F/40/135/5'4" at January 7, 2014 12:23 PM

M/23/5'7/165#

12:53 rx

Comment #266 - Posted by: Gerard Heininger Jr at January 7, 2014 12:41 PM

95# bs
50 ghd
85# bs
50 b ex
75# bs
50 ghd
22:19

Then back and biceps

Comment #267 - Posted by: Wolfgang 6'3/250# at January 7, 2014 1:12 PM

50 Back Squats 95#
50 Overhead Sit Ups 45# Bar
50 Back Squats 75#
50 Good Mornings 45# Bar
50 Back Squats 55#
50 Overhead Sit Ups 45# Bar

19min

Comment #268 - Posted by: Josh at January 7, 2014 2:10 PM

14:13

Comment #269 - Posted by: Pacers at January 7, 2014 4:09 PM

Womens weight?

65#
50#
45#

18:42 RX if those are correct weight

Comment #270 - Posted by: Weimy1 at January 7, 2014 6:56 PM

24:16

Scaled GHD sit-ups to 45° bench sit-ups

Comment #271 - Posted by: Denis at January 8, 2014 12:20 AM

m/42/5'11"165

20:33 Rx

retired army 1SG
clarksville, tn

Comment #272 - Posted by: mark nash at January 8, 2014 6:23 AM

22:44

Sit ups/extensions using exercise ball, squats Rx

Comment #273 - Posted by: BenH M/33/5'9/175 at January 8, 2014 8:02 AM

After a 2 mile run:

Scaled weights to 65, 55 and 45. Regular sit ups.

15:24

M/31/5 11/160.

Thank you for your service, Mark!

Comment #274 - Posted by: Phillip. B at January 8, 2014 8:03 AM

18:32 abmat sit-ups, and back-extensions off of plyo box with feet hooked under shop bench drawer. I knew that a squat really uses hammys, glutes, low-back, etc.... but those back extensions made me acutely aware. Whew.

Comment #275 - Posted by: JFM at January 8, 2014 8:46 AM

M/23/5'11"/186

18:54.84

swiss ball substitute for GHDs.

Comment #276 - Posted by: Miles Forks at January 8, 2014 10:54 AM

Scaled to:
35 SQT @ 85#
35 Situps
35 SQT @ 65#
35 Back X
35 SQT @ 45#
35 Situps

11:24

Comment #277 - Posted by: RD M/30/6'/170 at January 8, 2014 11:50 AM

14:32

Comment #278 - Posted by: hillbilly M/31/5'11''/175 at January 8, 2014 12:42 PM

25:13. no ghd in my garage yet. so subbed abmat sit-ups and used my bench with my dip bars on my ankles to do back extensions.
Did workout for 1/8/14 first then did this one.

Comment #279 - Posted by: Pond 74"/205#/33yo at January 8, 2014 5:15 PM

No GHD. Used a flat bench and feet anchored on a squat rack for the GHDs and back extensions - cut the range of motion down a bit, but same basic concept.
Other than that, Rx'd.
23:25

M/27/5'11"/175

Comment #280 - Posted by: Evan at January 8, 2014 5:37 PM

16:52 - I enjoyed doing back extensions then squats. Yikes!

Comment #281 - Posted by: Andrew H at January 9, 2014 2:14 AM

Women's RX - 15:49

Comment #282 - Posted by: Angela Fletcher at January 9, 2014 3:54 AM

I believe this took me about 20 minutes to get through.. no timer was available... 95# back squat was the hardest to get through.. then the back extensions to squats..nasty.... safe to say im not too sore today
95#
75#
55#

Comment #283 - Posted by: Joline at January 9, 2014 4:17 AM

50 squats @ 40kg
50 swiss ball sit-ups [hands high; back to parallel with floor]
50 squats @ 30kg
50 back exts on swiss ball [legs anchored under bench]
50 squats @ 20kg
50 swiss ball sit-ups

Surprised at how tough the back exts were.

18.57

Comment #284 - Posted by: G (M/35/6'6"/250) at January 9, 2014 6:27 AM

29:19. Bodyweight squats. Ghd using box and toes hooked under rack at PD.

Comment #285 - Posted by: Elliott Harding at January 9, 2014 10:02 AM

M/37/5'4"/145lbs
As RX'd
14:54

Comment #286 - Posted by: Matt Burritt at January 9, 2014 6:03 PM

No GHD, did this instead:

AMRAP in 20min:
3-man makers(35lb DBs)
6-pull-ups
9-KBS(50lb DB)

7 rounds + 1 man maker

Comment #287 - Posted by: MAllen M/35/5'11''/180 at January 9, 2014 6:45 PM

M/36/6'3"/200

15:35 w/ Abmat situps on last 50... avoiding abdo

Comment #288 - Posted by: Ben S at January 10, 2014 6:09 AM

Completed Fri 1-10
Scaled
65# back squat 35 reps
35 ghsu
55# squats 35 reps
35 back ext
45# squats 35 reps
35 ghsu

12:57

Laura f/51/5'7/155

Comment #289 - Posted by: power-girl at January 10, 2014 12:13 PM

Subbed regular sit-ups for GHD.
Rx'd otherwise.
15:12

Comment #290 - Posted by: Justin M/27/5'8"/144 at January 10, 2014 1:46 PM

12:37

Comment #291 - Posted by: Kevin: M/42/195/6' at January 10, 2014 2:27 PM

M/16/5'11"/175
15:48 Rx

M/18/5'9"/155
14:55 subbed incline situps, 45# on last 50 squats

Comment #292 - Posted by: Cameron at January 10, 2014 3:58 PM

scaled 35 reps 17:25

Comment #293 - Posted by: lucio1928/41/182/95 at January 10, 2014 5:44 PM

65/55/35 # squats and using a makeshift ghd machine

23:11

Comment #294 - Posted by: Abh 28/f/135 at January 10, 2014 7:19 PM

46m,72/200
RX'd
19:55

Comment #295 - Posted by: will h. at January 11, 2014 2:07 AM

As rx'd, 13:26.

1 bar taken from the floor; true back extensions. Changing out the weights gave me a nice breather after the squats. Last round of GHDs were a killer on this, but lower back got pretty smoked following the back extensions, which made that last round of squats extra spicy. Unbroken squats, but a few mini-rests with the weight on my back.

Comment #296 - Posted by: Mel 40m/5'10"/180 at January 11, 2014 10:52 AM

As rx'd, 13:26.

1 bar taken from the floor; true back extensions. Changing out the weights gave me a nice breather after the squats. Last round of GHDs were a killer on this, but lower back got pretty smoked following the back extensions, which made that last round of squats extra spicy. Unbroken squats, but a few mini-rests with the weight on my back.

Comment #297 - Posted by: Mel 40m/5'10"/180 at January 11, 2014 10:53 AM

45/m/176cm/73kg

As rx'd

20:36

Used squat rack. Broke sets before muscular failure set in.

Comment #298 - Posted by: Memuc at January 12, 2014 7:19 AM

1 week behind...
17:08 with ghd x 25, sit-ups x 25

Comment #299 - Posted by: ART/M45/5'5"/150 at January 13, 2014 2:33 AM

Did this on 10th Jan
Switched GHD for regular sit ups.
Using kilos so weights were 45,35 and 25kg

19:04

Comment #300 - Posted by: Sam at January 13, 2014 6:51 AM

For time:
50x 43k Back squat
50x GHD Sit-ups
50x 34k Back squat
50x Back extensions
50x 25k Back squat
50x GHD Sit-ups
25:25
Lowerback burning like hell

Comment #301 - Posted by: M/29/5'8''/77k at January 13, 2014 11:54 AM

14:30
Did 35 reps for all exercise. I messed up and did only anchor sit up instead of extension. Also did last squats set at 60 lb

Comment #302 - Posted by: Greg at January 13, 2014 1:18 PM

12'32"

Comment #303 - Posted by: RAD at January 13, 2014 1:58 PM

19:35 but only had a 90# bar for all squats. Subbed 45# super mans for back ext.

Comment #304 - Posted by: KMart0302 M37/225/6'1" at January 14, 2014 1:12 PM

21:15 rx'd
Middle set of squats was broken, the other sets were slow, steady and unbroken. GHD's were broken 30-20 then 25-15-10, BE's broken 25-15-10. Nice wod.

Comment #305 - Posted by: clark at January 16, 2014 3:46 AM

Rxd
19:13

Comment #306 - Posted by: Artur G at January 16, 2014 8:56 PM

Abmat sit-ups subbed for GHD's
Otherwise as rxd
20:12

Comment #307 - Posted by: Drew m/45/5'10"/170 at January 17, 2014 11:34 PM

did goblet squats at 55/45/35. subbed 50 reg sits, 50 kbs for the ghd sit ups. did 19:28. really hard.

Comment #308 - Posted by: J.P./MA/69.5"/195/51/M at January 20, 2014 6:44 AM

12:52 as Rx'd.

Comment #309 - Posted by: Edwin 31/M/68"/170 at January 21, 2014 8:27 AM

19:13
20ghd/30anchored

Comment #310 - Posted by: cscarr52 m/48/190 at January 22, 2014 1:22 PM

20:26

Scaled to Abmat sit-ups in last round.
#65/55/35

Comment #311 - Posted by: Drea at January 30, 2014 11:17 AM

Three rounds for time of:
95 pound Back squat, 30 reps
30 Medball situps

Chris 5:51 (95) - in season
Em 7:59 (65)
Murls 9:35 (65)
Jason 8:31 (95)
David 7:39 (95)
Veronica 11:32 (16k goblet)
Katie B 10:08 (15 to 15" box)
Lauren 4:30 (65) - in season
Bubs 9:09 (45)
Jack 9:26 (85)
John 9:25 (8k goblet/6)
Mr. Wonsil 10:24 (75)
Steve 9:28 (95)
Mrs. Carey 12:32 (45)
Crystal 9:08 (25/6)
Barb 9:33 (15)
Elle 4:42 (8k/6) - in season
Aaron S 5:48 (65/14) - in season
JZ 7:18 (75/14)
Pudge 10:11 (45/10)
Kyle 10:59 (65/10)
Collin 9:59 (95/10)
Wendy 12:02 (45/10)
Mr. Carey 9:35 (65/14)

Comment #312 - Posted by: Champions Club at February 3, 2014 9:48 AM

15:52 Rx

Comment #313 - Posted by: savetheh at February 4, 2014 8:41 AM

rxd

29:22

m/43/5'8/237

Comment #314 - Posted by: phat boi at February 11, 2014 7:14 PM

25 ghd and 25 unanchored situps

21 mins.

Comment #315 - Posted by: JAM15 at March 23, 2014 7:55 AM

M/44/77"/240

Rx

16:56

Comment #316 - Posted by: MG at April 11, 2014 5:22 AM

24:18

Subbed overhead squats for back squats.

Comment #317 - Posted by: Ronnieboy M/51/5'9"/185 at May 26, 2014 5:55 PM
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