February 22, 2014

Saturday 140222

2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions

50 GHD sit-ups

Enlarge image

Ashley MacLaurin, Sint Maarten.

Greg Glassman on the Open: Part 3 - [video]

Posted by Pukie at February 22, 2014 5:00 PM


Comment #1 - Posted by: Jake Kiddoo at February 21, 2014 5:15 PM

Can we get back to Crossfit?

Comment #2 - Posted by: Nick at February 21, 2014 5:17 PM

pete in sun city hasn't posted in a while. still out there old soldier ?

Comment #3 - Posted by: BL at February 21, 2014 5:18 PM

Jim R. Keep getting filtered but awesome on the push ups

Comment #4 - Posted by: D.S. F 52/5'6/117 at February 21, 2014 5:31 PM

Cool to see the emphasis on stimulus and virtuosity these past 2 days!

Comment #5 - Posted by: Mark Lee at February 21, 2014 5:50 PM

I love that old demonstration vid by with Shari Keener. So helpful!

Comment #6 - Posted by: Glorybelle 5'5/135/44/F at February 21, 2014 5:53 PM

D.S., thanks much, and good to see you back with us. After watching a few of the videos, not sure my push-ups were as strict as they could have been!

Comment #7 - Posted by: Jim R./51/5'8"/160 at February 21, 2014 6:01 PM

@Nick #2, you mean your idea of what CrossFit is? These WODs are CrossFit in all it's simplicity and beauty. Functional movements performed with virtuosity.

Comment #8 - Posted by: Gavin at February 21, 2014 6:05 PM

maybe we will finally get some clarify on the difference between hip/back extensions as these appear in NORMAL wods? Yes? Would be nice.

Comment #9 - Posted by: Mel 40m/5'10"/180 at February 21, 2014 6:06 PM

Why are you trying to kill our mid sections HQ?!?!?!?

This is gonna be fun/terrible =D

Comment #10 - Posted by: Andrew at February 21, 2014 6:34 PM

Getting us back to the foundations...

Comment #11 - Posted by: buffedout at February 21, 2014 6:52 PM

Thank you so much for this wod/post. Lots of people out there that we cannot reach out to for coaching never grasp these movements correctly.

Again thank you. Now I can rest happily.

Comment #12 - Posted by: Robbie Southards at February 21, 2014 6:57 PM

Completed, not timed

Scaled GHD sit-ups to 15 reps GHD sit-ups + 35 regular sit-ups

Comment #13 - Posted by: Brett (25/M/188cm/79kg) at February 21, 2014 7:05 PM

Hey you, turn around with your hands high!!!!

Comment #14 - Posted by: RT2713 at February 21, 2014 7:10 PM


completed rx'd not timed

Comment #15 - Posted by: david at February 21, 2014 7:12 PM

WOD completed rx

Comment #16 - Posted by: gb 46/m/71"/185# at February 22, 2014 2:55 AM


Comment #17 - Posted by: Keith at February 22, 2014 3:44 AM

2 rounds Rx

Comment #18 - Posted by: D.S. F 52/5'6/117 at February 22, 2014 3:51 AM

For those of you who still want the competition aspect I have a suggestion. Do this workout for time but the slowest time wins. Move between exercises quickly but do the movements as slowly as possible without stopping. I'm gonna propose this to my crew. Just throwing that out there for comments/suggestions.

Comment #19 - Posted by: Brhino72 at February 22, 2014 4:46 AM

The sea is real nice! Perfect picture!

Comment #20 - Posted by: loveit at February 22, 2014 6:53 AM

so looking closely at that vid is looks like we have to get off the ghd after the BE, reposition the footplate forward to get the cushion under mid thigh for the hip and hip-back portions.

Comment #21 - Posted by: bb m/53/5'10"/170 at February 22, 2014 7:09 AM


Got too dizzy and stopped after one round. Untimmed. Deffinitely harder than it seems. I work out solo and am not certain I got the movements right, but it sure felt like I did.

Comment #22 - Posted by: porffenton at February 22, 2014 7:31 AM


CrossFit Open 11.2

6 Rounds + 9 DL + 12 HR Push-ups + 10 Box Jumps

Comment #23 - Posted by: bingo at February 22, 2014 8:46 AM

First, made up yesterday's push-ups.

Then, did today's. Got really dizzy and nauseated. So much so, I had to quit in the second round. Weird.

Anybody else experience anything like that?

Comment #24 - Posted by: Kevin C. (M/54/5'11"/174) at February 22, 2014 9:06 AM

abmat sit ups. not GHD

Comment #25 - Posted by: mike vinson 46/5'8"/219 at February 22, 2014 9:07 AM

This is the first time I have been extraordinarily disappointed in the crossfit mainsite image. Until recently, Crossfit has done an exceptional job of offering both women and men the opportunity to focus on functional fitness, rather than solely aesthetics. This has a particularly strong resonance for women – rarely are we encouraged to use our bodies for mastering our environment rather than aspiring to a particular beauty standard. I’ve noticed a worrying trend in Crossfit that simply conforms back to the norms we can easily get through any standard, low-grade magazine. The shorts for women at the games went from 5 inches to 3 inches. Dave Castro made a comment on the behind-the-games video about hiring one of his assistants because “she’s f-ing hot” (part one, at 3:29). (They also jokingly hold a ruler to Chase Ingraham, but the joke has a different tone because he’s part of it). And then mainsite images with topless, albeit turned around, women are appearing.

There is an undeniable aesthetic part of crossfit, and a lot of people join to get fit and change the way they look. But the reason they stay is because of the community, the empowering discoveries of olympic weightlifting and gymnastics skills, and the inner-strength building that finally matches outer strength. Mainsite images and the trend of focusing on women’s bodies undermines the real goals of crossfit and the real reason people stick with it. It makes people – men and women alike – feel good, feel strong, and feel connected.

Surely women will continue to submit images like this for the main page for a variety of reasons, but is this really the image you want to be sending out?

Comment #26 - Posted by: Cecelia L. at February 22, 2014 9:08 AM

@ G

What exactly is offensive about a photo of a women's back? This is a far cry from being porn. It should also be mentioned that in many places nudity is acceptable and a sign of a healthy respect for the human form. Considering we workout regularly, I imagine that respect for the human form is something most of us have, and I think everyone should have an equal opportunity to display their body topless. I've never heard anyone complain about the topless male photos on this site...

Comment #27 - Posted by: James at February 22, 2014 9:40 AM

Ahh! Quintissential CrossFit: foundational skills and a motivational photo.

Comment #28 - Posted by: Lyman at February 22, 2014 9:47 AM

Ahh! Quintissential CrossFit: foundational skills and a motivational photo.

Comment #29 - Posted by: Lyman at February 22, 2014 9:48 AM


I was wondering when someone would point out the lack of outcry regarding shirtless males.

I mean, I guess I could have.

Comment #30 - Posted by: buffedout at February 22, 2014 9:50 AM

WOD Completed in RX! Good one, going to be feeling it in the morning

Comment #31 - Posted by: Eric Jaber at February 22, 2014 10:35 AM

As rx.

No idea if I did these slow enough or not, but I timed the second set; all extensions unbroken:
20 back extensions, 1:18
15 hip extensions, 1:24
10 hip-back extensions, 1:53
50 GHD sit-ups, 3:48

Comment #32 - Posted by: Jim R. 51/5'8"/160 at February 22, 2014 10:51 AM

#21/bb, I didn't reposition the GHD...just bent my knees enough to get the cushion in the right place for the back ext., then straightened out for the hip and hip-backs.

Comment #33 - Posted by: Jim R. 51/5'8"/160 at February 22, 2014 10:54 AM

Really liked this workout. It was good to just take it slow for once lol.

My back feels worse than doing dead lifts though

Comment #34 - Posted by: Andrew at February 22, 2014 11:30 AM


14:08 Rx, did the reps slow and controlled.

Comment #35 - Posted by: Derek "Papa Bear" at February 22, 2014 11:43 AM

@James and and @buffedout, a male's chest and a female's chest are socially (and functionally) different. Women's breasts are sexualized, hence the objection to a sexualized photo where part is visible (and more implied).

Comment #36 - Posted by: Cecelia L. at February 22, 2014 11:57 AM

Ps. can we get more photos of awesome women too, as well as men, clothes on? Functional fitness...

Comment #37 - Posted by: Cecelia L. at February 22, 2014 12:06 PM

21-18-15-12-9-6-3 reps for time of:
Back Extension
GHD Sit-up
Overhead Squat, 95#


BEs and GHDs done on 24" box with feet hooked, 2-hand touch to ground

Comment #38 - Posted by: Joe Northside m/35/70"/195 at February 22, 2014 12:35 PM

Mission complete as rx

Comment #39 - Posted by: Kri$ at February 22, 2014 12:45 PM

I honestly thought this was a guy until I caught the minimal hint of sideboob. It's a gender-neutral pistol on the rocks on a beach, symbolizing freedom and celebrating health. Plus it's in another country (CF is not just for us Yankees) where there is nothing distasteful about females being topless on the beach, and folks don't look for a reason to get offended. I've seen 10 times worse on prime time TV or even cartoons.

Comment #40 - Posted by: JT at February 22, 2014 12:57 PM


Comment #41 - Posted by: ScooteR at February 22, 2014 1:04 PM

Did 15/10/5/20. Pretty confused effort on my part. I'm trying to rig a half-ass GHD with a yoga mat, a plyo box, and a racked/weighted barbell. To make matters worse, I'm not sure I fully appreciate the difference between the movements.

It's looking like I need to sell my spare S-2 rack and get a true GHD.

Comment #42 - Posted by: Brad B 34/m/6'2"/170 at February 22, 2014 1:47 PM


You make a good point...

However, even 'dressed' CrossFitters we see on the main site leave very little to the imagination. At least for me, it doesn't make what any of these athletes do any less inspiring or interesting.

If tried a one-legged squat on a small rock I would fall over and drown. That's assuming sobriety.

Comment #43 - Posted by: buffedout at February 22, 2014 2:01 PM

Did the workout Rx'd. It hurt, but it was good to remind me the particulars of the movements. I feel there will be some running in the near future.

Comment #44 - Posted by: buffedout at February 22, 2014 2:03 PM

Completed. Also 1k row in 3:43 (PR by 4 seconds) and then Tabata row for 852 yards (50 yards short of all time high).

Comment #45 - Posted by: Gavin at February 22, 2014 2:06 PM

1 mile run to gym
WOD as Rx'd
1 mile run home

Comment #46 - Posted by: Glorybelle 5'5/135/44/F at February 22, 2014 2:18 PM

Also, I got a wild hair today and this happened,

It'll be what it'll be, which is mostly just getting through each WOD, heavily scaled that is.

Comment #47 - Posted by: Glorybelle 5'5/135/44/F at February 22, 2014 2:24 PM

From a Google search for "Sint Maarten topless beach"
St Maarten - St Martin has a fairly relaxed attitude towards beach n*dity. The island is the leading Caribbean destination for n*dists, with Club Orient on famous Orient Beach the resort of choice. Topless sunbathing is the norm almost everywhere, except at some resorts catering to a mostly conservative American clientèle. The famous Sunset Bar & Grill at Maho Beach offers free drinks to topless ladies.

Even though the Dutch side doesn't advertise 'official' n*de beaches, Cupecoy Beach has been for decades the Dutch side clothing optional spot. There are several remote beaches, where nobody will complain if you swim in the buff.

And from Tripadvisor.com - SXM has a fairly relaxed attitude towards beach n*dity and is one of the leading Caribbean destinations for naturists/n*dists thanks to Club Orient on Orient Beach. Topless sunbathing is the norm on all the beaches on the French side, as in Europe.
Ain't that the truth! "...mostly conservative American clientèle."

Comment #48 - Posted by: David T. - M/54/5'8"/185 at February 22, 2014 2:43 PM



Comment #49 - Posted by: MilesForks at February 22, 2014 3:16 PM

Completed rx'd

Comment #50 - Posted by: Rowan M/5'5"/150/49 at February 22, 2014 3:34 PM

Completed as Rx'd

Comment #51 - Posted by: Jetté 44/M/5'11"/175 at February 22, 2014 4:16 PM

@ Cecelia

I agree that there are functional difference between the breast of man and a women in regards to nurturing a child. I disagree that a male breast is not sexualized. Take a look at some magazine models and let me know how many overweight male models there are, or how many fit models aren't wearing tight shirts or none. Either way the point of my comment is regarded the comparing of this photo to porn, not whether it could be sexualized. Anything can be sexualized, such is the case with fetishes. In the end the photo is not displaying anything explicit nor is the women even posed provocatively. This is not porn and it surprises me that some think it's inappropriate. Maybe women should be required to cover the ankles again too?

Comment #52 - Posted by: James at February 22, 2014 4:28 PM

Great WOD! Thanks, Coach! Completed as Rx'd.

Comment #53 - Posted by: Jimmy at February 22, 2014 4:55 PM

WOD completed. All exercises done on 24" box with feet anchored horizontally.

Comment #54 - Posted by: MF M/30/5'11/170 at February 22, 2014 5:11 PM

as rx'd

Comment #55 - Posted by: Sebastian 45/6'2"/180 at February 22, 2014 5:33 PM

Warmup: Two games of basketball in a tourney

WOD completed as rx'd

Comment #56 - Posted by: Suds at February 22, 2014 6:09 PM

Complete as many rounds as possible in 7 minutes of:
15 double-unders
115-lb. thrusters, 3 reps

5 rounds

I tried for triple-unders during my warm-up, but after the welts on my ankles and arms started adding up, I saw that it wasn't going to happen tonight.

Comment #57 - Posted by: BC (27/M/5'9"/140lbs) at February 22, 2014 6:46 PM

As Rx'd

Comment #58 - Posted by: phill 37°21'41"N 118°23'43"W at February 22, 2014 9:36 PM

Completed half spent rest of the day working with coach B and his crew

Comment #59 - Posted by: Jerime at February 22, 2014 10:18 PM

Completed as Rx

Most consecutive GHD SU executed! Will certainly be feeling this the next few days. Also glad to learn the differences between the back extension and hip extension. Upon performing, the differences are clear.

Comment #60 - Posted by: Robert - 30/m/5'10"/158# at February 23, 2014 9:09 AM


One round, as Rx'd

Comment #61 - Posted by: bingo at February 23, 2014 11:26 AM

I cannot get the photo to rotate! :-)

Comment #62 - Posted by: Goose at February 23, 2014 3:19 PM

Used stability ball for back and hip extensions
Subbed sit-ups for ghd

Comment #63 - Posted by: Texas couple at February 23, 2014 3:44 PM

@G then the same should be considered for pictures of food which also has the ability to incite sinful passions. Don't be so quick to condem, shame and put our sins on a level or grading scale. instead share gods grace and let us in. This gives you an opportunity to cast out love and show people who do not know Christ what it means and how awesome it is. But when you act like a snob it doesn't seem that awesome.

Comment #64 - Posted by: Dancer at February 23, 2014 7:54 PM

Scaled to the Porch:
2 slow rds:
15/10/5 for the extensions
30 GHD situps

Took the GHDs slower and beyond parallel. Felt good! Can't say the same for the back and hip movements...wug!

Comment #65 - Posted by: Dave H (M/38/5'8"/148) at February 24, 2014 6:24 AM

3 Rounds
20 Back Extensions
25 Weighted Sits
30 Double Unders
25 PushUps
15 PullUps

Comment #66 - Posted by: dyagg at February 24, 2014 7:46 AM

This was tough!

Comment #67 - Posted by: Dave W 30/m/180 at February 24, 2014 11:19 AM

did as warm up today scaled to pack for every thing but ghd only did 15 each round.

Comment #68 - Posted by: Greg at February 24, 2014 12:32 PM

29:09. First time I was glad to have a slow finish!

Comment #69 - Posted by: guitarman29 at February 24, 2014 1:02 PM

Cant wait till we get back to CrossFit. This silly business of posting silly pictures is silly.

Comment #70 - Posted by: Ted at February 24, 2014 5:15 PM


sub 25 GHD sit-ups + 25 AbMat sit-ups for sit-ups

good WOD--didn't seem too bad, so maybe wasn't slow enough

Comment #71 - Posted by: mom to five at February 24, 2014 5:54 PM

Late to the game here, but I think for equality purposes we should see a little ballsack. But only a shot from behind, kind of like today's picture but with some slight, in-good-taste ballsack showing. Who's with me?

Comment #72 - Posted by: Johnny C at February 24, 2014 7:08 PM

as Rx'd

Comment #73 - Posted by: Jake Kiddoo at February 24, 2014 8:47 PM


Comment #74 - Posted by: Sean Connolly at February 24, 2014 9:22 PM

scaled 15,10,5,30

Comment #75 - Posted by: lucio1928/42/182/98 at February 26, 2014 4:27 AM

@ Johnny C

Shut up quee-r!

Comment #76 - Posted by: Johnny B at February 26, 2014 7:54 PM

Pretty tough on the back movements. Good to get some clarity on the difference between back and hip extensions but still not clear on the hip-back extensions.

Comment #77 - Posted by: DanNZ M/25/177cm/62.5kg at February 27, 2014 9:04 PM

No equipment at home. subbed all ext for supermans and ghd for sit ups. all slow.

Comment #78 - Posted by: Josh/20/176/5'6" at March 3, 2014 1:07 PM

From the vault: hip vs. back extensions


Comment #79 - Posted by: Joe Northside m/35/70"/195 at March 4, 2014 5:42 AM


Comment #80 - Posted by: Joe Northside m/35/70"/195 at March 4, 2014 5:43 AM


Comment #81 - Posted by: JAM15 at May 14, 2014 4:50 PM
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