CrossFit | 201218
Friday

201218

Workout of the Day

64

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 160521.

Comments on 201218

67 Comments

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Park Hyunwook
April 5th, 2021 at 7:49 am
Commented on: 201218

M/48/87

1mile airbike

35backextensions

35situps

18'03"

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Clint Michael
January 29th, 2021 at 2:08 am
Commented on: 201218

27:29

No equipment, so used Superman’s

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Cy Azizi
January 27th, 2021 at 2:25 pm
Commented on: 201218

29:43. Supermans

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Ricardo Pereira
January 17th, 2021 at 1:49 pm
Commented on: Michael WOD Demo With Jeremy Kinnick

M/38/175/72kg

22'17

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Jeff Chalfant
January 8th, 2021 at 10:41 pm
Commented on: 201218

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”

(edited)
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Claire Fiddian-Green
December 24th, 2020 at 2:23 pm
Commented on: 201218

33:39 Rx. Freezing cold outside.

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Dan Morris
December 23rd, 2020 at 2:54 pm
Commented on: 201218

Subbed supermans for back ext:


32 mins


6’0 / 198 / 42

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Chin-Sheng Chou
December 23rd, 2020 at 10:37 am
Commented on: 201218

RX: 33:45

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Jeffrey Howard
December 22nd, 2020 at 12:08 am
Commented on: 201218

M/25/5'8"/160lb

CrossFit AFK


32:00 - Rx

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Hank McKibban
December 21st, 2020 at 8:39 pm
Commented on: 201218

21:15 (w/25# good mornings)

R.I.P. Sir

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Giuseppe Petrillo
December 21st, 2020 at 11:34 am
Commented on: 201218

20:47

good morning 7 kg

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Shubham Raizada
December 21st, 2020 at 4:54 am
Commented on: Michael WOD Demo With Jeremy Kinnick

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

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Cor Oz
December 21st, 2020 at 4:01 am
Commented on: 201218

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

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Matt Jones
December 21st, 2020 at 12:12 am
Commented on: 201218

20:51

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Coastie Nick
December 20th, 2020 at 11:01 pm
Commented on: 201218

RIP LT


Rx’d

20:03


160521: 23:34

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John Clarke
December 20th, 2020 at 6:06 pm
Commented on: 201218

3 rounds:


800m row

50 good mornings

50 sit ups


21:50

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Erica McLean
December 20th, 2020 at 5:08 pm
Commented on: 201218

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

28:07

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Leonardo Silva
December 20th, 2020 at 4:16 pm
Commented on: 201218

24:20

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Michael Mallin
December 19th, 2020 at 9:18 pm
Commented on: 201218

19:25

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Christian Simpson
December 19th, 2020 at 8:52 pm
Commented on: 201218

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

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Jim Rix
December 19th, 2020 at 8:45 pm
Commented on: 201218

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.

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Myles Lance
December 19th, 2020 at 6:56 pm
Commented on: 201218

23:37

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David Williams
December 19th, 2020 at 2:13 pm
Commented on: 201218

M/36/170lb/5’7”

29:20 scaled to 30 back extensions to keep intensity up

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David Smith
December 19th, 2020 at 2:12 am
Commented on: 201218

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

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Charles Meyers
December 19th, 2020 at 1:43 am
Commented on: 201218

Michael

3 rounds for time of:

Run 400 meters

25back extensions ghd

25 sit-ups ghd

33:00

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Jennifer Langeliers
December 19th, 2020 at 12:38 am
Commented on: 201218

26:28


3 Rounds of:

240 revolutions on the elliptical (480= 1 mile)

50 super mans

50 sit ups

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J. NaOH
December 19th, 2020 at 12:38 am
Commented on: 201218

Day 1 of Crossfit.

Subbed 800m row for run. All else Rx.

35:43. Hope I can move tomorrow.

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Matheus Henrique
December 18th, 2020 at 10:55 pm
Commented on: 201218

26

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Kevin Flowers
December 18th, 2020 at 10:53 pm
Commented on: 201218

M/55/6’0”/185


”Michael”

3 rounds for time:

800 m run

50 back extensions

50 situps


Rx 22:10

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Eugenio Gonzalez
December 18th, 2020 at 10:49 pm
Commented on: 201218

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

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David Smith
December 18th, 2020 at 10:53 pm

That’s a solid 2020 post.

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Charlie Pokorny
December 18th, 2020 at 10:32 pm
Commented on: 201218

Hip extensions and abmat SU (unanchored, butterfly)

24:00

with gratitude

m/52/5'11"/200#

(edited)
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Nate Gordon
December 18th, 2020 at 9:57 pm
Commented on: 201218

did 50 ghd situps

hip extension for back extension

29:44


rest in peace Michael

(edited)
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Js Smith
December 18th, 2020 at 9:44 pm
Commented on: 201218

Scaled to 3r/t

Row 800m

30 Superman

30 Abmat sit-ups 

26:00


RIP Lieutenant McGreevy

(edited)
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Chanelle Santana
December 18th, 2020 at 9:43 pm
Commented on: 201218

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

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Jennifer Langeliers
December 19th, 2020 at 12:39 am

Great work Chanelle!

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Nicole Deaver
December 18th, 2020 at 9:43 pm
Commented on: 201218

24:38

Subbed: Good mornings (45#) for back extensions

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Js Smith
December 19th, 2020 at 12:52 am

What, no wrestling furniture today? 😅 Feels good to be able to do things unassisted, doesn’t it?

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Mike K
December 18th, 2020 at 9:33 pm
Commented on: 201218

3 rounds

row 800m

50 sit-ups on floor

50 back extensions on floor

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Steve Day
December 18th, 2020 at 9:18 pm
Commented on: 201218

21:24

runs on treadmill @ 1% incline

ab-mat butterfly sit-ups

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Mike Kohler
December 18th, 2020 at 9:18 pm
Commented on: 201218

6’1 220lbs

RXd

40:32

2/3 of the way thru I knew I should have scaled the reps

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Christopher Buchenholz
December 18th, 2020 at 8:58 pm
Commented on: 201218

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. 

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Katina Thornton
December 18th, 2020 at 8:45 pm
Commented on: Michael WOD Demo With Jeremy Kinnick

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.

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Greg Fairbanks
December 18th, 2020 at 8:35 pm
Commented on: 201218

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

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Antonio Alves
December 18th, 2020 at 10:20 pm
25 back ext (piano bench, feet under hammond organ keyboard)


best setup ever 👍

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Antonio Alves
December 18th, 2020 at 7:59 pm
Commented on: 201218

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

(edited)
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William Harcrow
December 18th, 2020 at 7:43 pm
Commented on: 201218

M/29/180


800m

50 super mans

50 sit ups


3 rounds = 24:20

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Lincoln Kerger
December 18th, 2020 at 7:42 pm
Commented on: 201218

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.

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Joe Conradi
December 18th, 2020 at 7:05 pm
Commented on: 201218

Subbed push-ups for back extensions.

18:21

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Troy Bruun
December 18th, 2020 at 6:37 pm
Commented on: 201218

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

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Dan Kremer
December 18th, 2020 at 6:10 pm
Commented on: 201218

24:05


Supermans

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Michael Arko
December 18th, 2020 at 6:07 pm
Commented on: 201218

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.

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Troy Bruun
December 18th, 2020 at 5:31 pm
Commented on: 201218

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?

(edited)
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Chris Sinagoga
December 18th, 2020 at 5:50 pm

I think squats are a good sub. Sometimes it's good to ignore the specifics of a movement and think about what is trying to be accomplished overall. Here. we want to feel some kind of muscle burn that will make running more difficult. 50 squats per round would check that box

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Sam Meixell
December 18th, 2020 at 3:58 pm
Commented on: 201218

3 rounds in 18:11 of:

Run 400 meters

25 back extensions

25 Ab-mat sit-ups

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Daniel Robinson
December 18th, 2020 at 3:45 pm
Commented on: 201218

3 Rds:

1k Row

50 Good Mornings (45# BB)

50 Abmat Sit-ups

30:19

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Karina Findlay
December 18th, 2020 at 3:01 pm
Commented on: 201218

Rx 31:19

RIP

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Randy Crooker
December 18th, 2020 at 12:54 pm
Commented on: 201218

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


22:33

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Mike Andridge
December 18th, 2020 at 11:42 am
Commented on: 201218

RIP Michael

3 rnds

800m row

50 bk ext.

50 abmat sit ups (un-anchored)

29:21

m/50/175

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Brett Eckles
December 18th, 2020 at 11:24 am
Commented on: 201218

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”

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Viktor Wachtler
December 18th, 2020 at 11:14 am
Commented on: 201218

Subbed

800m elliptical for the runs

20kg bar good mornings for the back extensions

20:30


44/1.78m/75kg

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James Gentile
December 18th, 2020 at 11:13 am
Commented on: 201218

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


26:45

(edited)
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QiHui Xing
December 18th, 2020 at 9:49 am
Commented on: 201218
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Park Hyunwook
December 18th, 2020 at 9:17 am
Commented on: 201218

남/49/86

800row

50 deadlift 95#

50 situps

22'26"

(edited)
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Damien Leroux
December 18th, 2020 at 7:19 am
Commented on: 201218

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

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Chris Sinagoga
December 18th, 2020 at 2:15 am
Commented on: 201218

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.

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David Smith
December 18th, 2020 at 10:53 pm

14 anything is FLYING

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