February 22, 2014
2 rounds SLOWLY of:
20 back extensions
15 hip extensions
10 hip-back extensions
50 GHD sit-ups
Ashley MacLaurin, Sint Maarten.
Greg Glassman on the Open: Part 3 - [video]
Posted by Pukie at February 22, 2014 5:00 PM
Can we get back to Crossfit?
pete in sun city hasn't posted in a while. still out there old soldier ?
Jim R. Keep getting filtered but awesome on the push ups
Cool to see the emphasis on stimulus and virtuosity these past 2 days!
I love that old demonstration vid by with Shari Keener. So helpful!
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!
@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.
maybe we will finally get some clarify on the difference between hip/back extensions as these appear in NORMAL wods? Yes? Would be nice.
Why are you trying to kill our mid sections HQ?!?!?!?
This is gonna be fun/terrible =D
Getting us back to the foundations...
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.
Completed, not timed
Scaled GHD sit-ups to 15 reps GHD sit-ups + 35 regular sit-ups
Hey you, turn around with your hands high!!!!
completed rx'd not timed
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.
The sea is real nice! Perfect picture!
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.
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.
CrossFit Open 11.2
6 Rounds + 9 DL + 12 HR Push-ups + 10 Box Jumps
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?
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?
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...
Ahh! Quintissential CrossFit: foundational skills and a motivational photo.
Ahh! Quintissential CrossFit: foundational skills and a motivational photo.
I was wondering when someone would point out the lack of outcry regarding shirtless males.
I mean, I guess I could have.
WOD Completed in RX! Good one, going to be feeling it in the morning
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
#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.
Really liked this workout. It was good to just take it slow for once lol.
My back feels worse than doing dead lifts though
14:08 Rx, did the reps slow and controlled.
@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).
Ps. can we get more photos of awesome women too, as well as men, clothes on? Functional fitness...
21-18-15-12-9-6-3 reps for time of:
Overhead Squat, 95#
BEs and GHDs done on 24" box with feet hooked, 2-hand touch to ground
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.
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.
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.
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.
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).
1 mile run to gym
WOD as Rx'd
1 mile run home
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."
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?
Great WOD! Thanks, Coach! Completed as Rx'd.
WOD completed. All exercises done on 24" box with feet anchored horizontally.
Warmup: Two games of basketball in a tourney
WOD completed as rx'd
Complete as many rounds as possible in 7 minutes of:
115-lb. thrusters, 3 reps
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.
Completed half spent rest of the day working with coach B and his crew
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.
One round, as Rx'd
I cannot get the photo to rotate! :-)
Used stability ball for back and hip extensions
Subbed sit-ups for ghd
@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.
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!
20 Back Extensions
25 Weighted Sits
30 Double Unders
did as warm up today scaled to pack for every thing but ghd only did 15 each round.
29:09. First time I was glad to have a slow finish!
Cant wait till we get back to CrossFit. This silly business of posting silly pictures is silly.
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
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?
@ Johnny C
Shut up quee-r!
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.
No equipment at home. subbed all ext for supermans and ghd for sit ups. all slow.