M/48/87
1mile airbike
35backextensions
35situps
18'03"

27:29
No equipment, so used Superman’s 

29:43. Supermans 

M/38/175/72kg
22'17

23:22 rx’d sit-ups unanchored with no abmat, feet flat on ground. Back extensions broken into 5 or more sets to avoid muscular failure. Sit-ups unbroken. Exhausting! Colonoscopy yesterday so no deficit deadlifts. My deadlift isn’t comparatively lacking so I don’t mind! 

178/41/69”

33:39 Rx. Freezing cold outside.

Subbed supermans for back ext:

32 mins

6’0 / 198 / 42

RX: 33:45

M/25/5'8"/160lb
CrossFit AFK

32:00 - Rx

21:15 (w/25# good mornings)
R.I.P. Sir

20:47 
good morning 7 kg

Jeremy did the Hip extension hence including the same muscles group used in the Running.Back extension was there to compliment the situps and use spinal erectors so completely derailed the stimulus of the workout.Hence should not be published to create a confusion among audience though his time was superb 

Goal:
42:54

Actual:
25:04
Average 8:21

Notes:
30 reps each
Back extension slow and controlled like CrossFit video; pad securing hip

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
1 round x 10 reps

20:51

RIP LT

Rx’d 
20:03

160521: 23:34

3 rounds:

800m row
50 good mornings 
50 sit ups

21:50

Subbed to 15 barbell good mornings per round & 2 incline on treadmill 
28:07 

24:20

19:25

Rx...29:27 (9:46/10:26/9:15)

25:56 rx

160521:  25:24
150121:  29:16 (1000m rows vice runs)
130508:  27:23

Eternal thanks to Michael for his sacrifice, and peace to his family. 

23:37

M/36/170lb/5’7” 
29:20 scaled to 30 back extensions to keep intensity up 

Did yesterday's 5x3 deadlift but with no deficit (not enough plates)
255-275-285-290-290
Then scaled Michael to 25 supermans and 25 ab mat SUs

21:31

Michael
3 rounds for time of:
Run 400 meters
25back extensions ghd
25 sit-ups ghd
33:00

26:28

3 Rounds of:
240 revolutions on the elliptical (480= 1 mile)
50 super mans
50 sit ups

Day 1 of Crossfit.
Subbed 800m row for run.  All else Rx.
35:43.  Hope I can move tomorrow.

26

M/55/6’0”/185

”Michael”
3 rounds for time:
800 m run
50 back extensions
50 situps

Rx 22:10

Did 22:49 should have been way less but the first run I was going at a stupidly slow pace, I don't know what the fuck I was even doing 

Hip extensions and abmat SU (unanchored, butterfly)
24:00
with gratitude
m/52/5'11"/200#	

did 50 ghd situps
hip extension for back extension
29:44

rest in peace Michael

Scaled to 3r/t
Row 800m
30 Superman
30 Abmat sit-ups 
26:00

RIP Lieutenant McGreevy

5 weeks post op from ACL replacement surgery. 

12 Cal Bike
50 GHD Sit-Ups (only to parallel)
50 Arch pulses on floor

Time: 24:00

24:38
Subbed: Good mornings (45#) for back extensions

3 rounds
row 800m
50 sit-ups on floor
50 back extensions on floor

21:24
runs on treadmill @ 1% incline
ab-mat butterfly sit-ups

6’1 220lbs
RXd
40:32
2/3 of the way thru I knew I should have scaled the reps 

M/53/5’9”/168, new to CF

3 rounds for time of:
Run .5 miles
50 good mornings
50 anchored sit-ups 
 
1- 11:31
2- 11:58
3- 11:13
Total time- 43:42

NOTES:

Hard to run because we had a huge blizzard here in NYC. Added the going up/down 5 flights of stairs as part of the run.  Also on the last round my left calf froze up - for a second I thought I’d pop my achilles - so I had to limp home.  

Jeremy was doing hip extensions which are different than the prescribed back extensions. 

https://www.crossfit.com/essentials/hip-back-and-hip-back-extensions

Accurately record the movement that you did for comparison at a later date.

3 rds
20 stair sprints (down and up, basement stair)
25 back ext (piano bench, feet under hammond organ keyboard)
30 ab mat situps

19:05

3 rounds for time of:

Run 800 meters
50 good mornings | 20kg bar
50 AbMat sit-ups 

SCORE: 37':37''

All sets unbroken. 5 km run in the morning.
RIP

M/29/180

800m
50 super mans
50 sit ups

3 rounds = 24:20

1k row subbed for runs due to it being too dark out to safely run where I am at. All else Rx’d.
27:42.

Not the time I was expecting to hit, but I will take it after little sleep and an exceptionally long day. Hooh yah LT! RIP brother.

Subbed push-ups for back extensions.
18:21

3rds: 26:04

800m Run little slippery in the snow
50 Back Ext.
50 Abmat Situp

1st rd: 50 Jefferson Curl (13lb KB)
2nd: 25 Jefferson Curl/25 GHD Back Ext
3rd: 50 GHD Back Ext 

24:05

Supermans

Subbed elliptical trainer 40 calories = 800m run
Pegged my toes on the sit-ups (no mat/butterfly style for this volume)

28:22

Wow this one was long. I watched the back extension video once more before I started, so I am confident my technique was very good. But geez this one was long.

Confused why all the demo videos are showing hip extensions instead of actual back extension? Which would be starting movement with the neck (chin towards chest) then going down the line of vertebra and then back through vertebra ending at the neck going slow and controlled. Which a good scale for back extension would be the Jefferson curl correct?

3 rounds in 18:11 of:
Run 400 meters
25 back extensions
25 Ab-mat sit-ups

3 Rds:
1k Row
50 Good Mornings (45# BB)
50 Abmat Sit-ups 
30:19

Rx 31:19
RIP

Subbed 45lb good mornings for GHD back extensions. All else Rx. 

22:33

RIP Michael
3 rnds
800m row
50 bk ext.
50 abmat sit ups (un-anchored)
29:21
m/50/175

27:31

back extensions and then feet anchored sit ups
cardio was: 2k C2 bike, 1k C2+400 m assault runner, 800m assault runner

M/27/195lb/6’1”

Subbed
800m elliptical for the runs
20kg bar good mornings for the back extensions
20:30

44/1.78m/75kg

Subbed 45lb good morning for GHD back extensions. Icey 26 F outside run this morning in SEPA. All else rxd.

26:45

RX:42'54''.
https://youtu.be/ZFlLCH31phw

남/49/86
800row
50 deadlift 95#
50 situps
22'26"

Rx 31'36 (porte sectionnel/ porte de derrière/gris parking/ porte d'entrée)

Champions Club Scaling Notes

RANT
Nothing to rant about. Classic workout though.

WHAT ABOUT THE MOVEMENTS
Run - a monostructural movement at a distance that is not quite considered "long" under normal circumstances (this is not normal circumstances)
Back extensions - global flexion/extension, emphasizing extension
Sit-up - changing orientation with an emphasis on pulling from the hip/global flexion

WHAT ABOUT THE FORMAT
A workout flexible enough for beginner, intermediate, and advanced athletes to get something out of (challenges stamina for beginners and endurance for advanced). Also makes sure we will never take our core for granted while running ever again.

TECHNIQUE SCALE
Sub hollow rocks and squats for sit-ups and back extensions. Scale the run down if needed.

CONSISTENCY SCALE
1 round
150 sit-ups
150 hip extensions (or back extensions)
Run 2,400 meters

INTENSITY SCALE
As listed, just do each round for time, rest as needed between rounds. Decrease run/reps if the intensity can't hold.

MY STUFF
I ended up testing out the Christmas workout instead. I should circle back to this one, though. Pr is 14-something, hoping I could get in the 15s.

GENERAL FEAR LEVEL: 7... but it's been a while since I did this one. Might be an 8.