25:46 RX

M/42/5’9”/195#

Any, if necessary, movement dynamic in both hip and trunk?

CFWUx2

27:16

michael

3 rnds

800 m run

50 back extentions

50 strict sit ups

24:00

Sub bench hip ext/⚓ SU. Plus transition time from outside to upstairs on runs.

finally made up 1/27/23: 28:37

4/4/21: 25:58 (8:58/8:51/8:09)

12/18/20: 29:27

So maybe its time we changed the exercise prescribed name from back to hip extension. It can be misleading to have an ex video on one thing and without addresing it a wod demo using the other one. For all newbies and bythebook peeps like me I consulted a well respected OG that confirmed what I suspected: there's an unspoken agreement that whenever back extensions appear on a metcon or benchmark it should be read as hip extensions since back extensions should not be donde fast.

36:50 male rx

M/26/5'8"/170lb

CrossFit AFK

27:50 - Rx (Runs were slow. That midline pump from the back extensions and sit-ups really makes the run a waddle. Focused on curling and uncurling quickly on the back extensions. Focused on looking slightly up and ahead at the start of each rep and then looking for my belly button at the bottom of the rep. Did 10s. Unbroken sit-ups but they were a little slow. It's hard to switch gears from extension to flexion like that. By the time you feel good it's time to switch. This hero workout is bloody hard.)

20:05 minus the running, and nasal breathing only. Smoky today. Tried to do large sets with breaks to focus on muscular stamina and not jacking the HR but still got it up as high 180 after most sets of back extensions. 3 sets each 50 for the back extensions. Unbroken sit-ups rounds 2 and 3 but kept having to stop on round 1 due to ab cramps. Nose irritated now. Will try to run when the smoke clears.

Didn’t realize my abs were still sore from TGU until I started.

176/43y/176cm

Subbed Supermans:

30:45

43 / 6’0 / 190

24:24 rx

M/36/106kg

27:16 min

23:29 Rx

M/35/197

M/39/160

Intermediate Rx

27:22

28:04

3 rounds:

5:00 bike @ 80 rpm

50 standing back extensions holding 35 lb dumbbells

50 ab-mat sit-ups

21:01

Aprox 600mts run

29:09 RX

run outside /~\🛣🚘

back extension for quality

sit ups felt like rest

running was harder round after rounds because of back extensions

MICHEAL

3rds: 21:45

800m Run

50 Back Ext(actual back ext)

50 Abmat Sit-ups

GWU: x2 Running Drills/200m Jog/10 Sit-ups/10 Goodmornings

SPWU: Back Ext> Jefferson Curls>GHD ^wod

Build Up: 200m Jog/10 Ext/10 Sit-up

26:50 hip extensions running on road

27:36 Rx

Rx : 39’28

https://youtu.be/QqlzuxG1yYo

4 RFT:

30 cal Assault Bike

30 back extensions

30 sit-ups

Time: 26:52

Lee 23:56

Christy 30:16

3 Rounds

41:37min

800m

50 Good Mornings

50 Sit ups

==========

50yo/5’7”/118#

Used 45 degree angle back extension at the Y. situps were anchored butterfly. assault air runner. Otherwise RXd.....

24:20

210404 - 22:59 subbed 45# good mornings. way to go past james for running faster!

28:00

scale

The runs were closer to hilly 900m

33 minutes Rx

Back extensions were broken 30/20, equipment was up stairs from the runs

Scaled/subbed

Michael

3RFT

800m run

50 Good Mornings 45#

50 AbMat sit-ups (butterfly, unanchored)

24:38

210404: Same sub, but with straight leg AbMat 22:21

Good Mornings and sit-ups unbroken, so the runs had to be the deciding factor. I was running a lot more too in April 2021 - might have something to do with it. Hooh yah LT! RIP.

Rx

Runs mostly at 8mph and at 0.5% incline

w/ back extensions, unlike the video

Abmat sit-ups

23:10

M/30s/225lbs

Son(14)

Intermediate (800m, 35 & 35)

27:05

34:33 Rx

Modified

--

3 rounds for time of:

50 DB SDLHP @ 2x 9,5 kg DB

50 good mornings @ 20 kg bar

50 unanchored sit-ups

> 30'56''

--

Peace.

Rx’d: 20:45

210404: 20:36

201218: 20:30

Trending the wrong way

Intermediate option

28:15

bench work up sets to a 90% Single at 245

New to this did intermediate 3 rounds half mile run 35 supermans and 35 sit up in 32minutes and 2 seconds. Didn't realize how out of shape I am!

26:10, 400m runs. Just can’t seem to get my mojo back after that 6 week break in April-May. Blahhh.

RIP Michael

subbed

3 rnds

800m row

50 bk ext

50 abmat sit ups un anchored

26:53

m/52/175

compare to

3 rnds

800 m row

50 Hip Extentions

50 abmat (un-anchored)

29:00

m/51/175

compare to with same scale

29:21

22:39

Situps - toes pegged by plate, w/ abmat

28:20

Runs were very slow, PR nonetheless

210619 30:02 toes pegged, no abmat

201218 28:22 40cal elliptical instead of run, toes pegged, no abmat

Hip extensions

22:54

25:12 Used decline beach for SU, focused on quality movements first 2 rounds then speed on last round, also broke rounds into sets of 25. Legs felt like 🧱s

210404 27:02

Afternoon 17:42 500m row x2 rounds, 5 mile Echo x1 round, 25 bar good mornings and 25 hollow holds per round (2 days of moving Furniture)

Wife 19:29 the opposite o. Row and Echo, 25 #5 DBs GM, 25 SU on decline

3 Rounds for time

800m run

35 push up

35 sit ups

32:03

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Monostructural, gymnastics, gymnastics. Using midline fatigue to challenge our running; a benchmark test of stamina and endurance

SHORT MEDIUM LONG

LIGHT x

MEDIUM

HEAVY

ENDURANCE SCALE

6 rounds of:

400m run

25 back extensions

25 sit-ups

STAMINA SCALE

As is if this is a little "over your head" in terms of fitness, or mush everything together into 1 round if you're really fit but want to emphasize stamina

SPEED SCALE

Time each movement separately and rest 1 minute between movements. So time your 800, then rest. Time your 50 back extensions, then rest, etc.

MY STUFF

21:56. I started taking a half cycle; did this one at around a 5.

GENERAL FEAR LEVEL: 7

Beginner Option:

3 rounds for time of:

Jog 400 meters

25 45 lb bar good mornings

25 AbMat sit-ups

16:10

m/50/85

2000m airbike

23:43

Globo wod: If your gym doesn't have a GHD machine, you can sub Roman chair back extensions, back extensions on an apparatus, barbell good mornings 45/35lb barbell, or supermans on the floor. Situps as Rxed, use an abmat if available. Subs for runs are 1000m row or 50 calories assault/45cal echo bike, or 2000m bike erg. If using a conventional treadmill use a slight incline.

Bodyweight sub: runs, supermans, and situps. Sub 50 burpees per round if you don't have anywhere to run.

While I understand that hip extensions cycle faster than back extensions, I was disappointed not to see them demonstrated in this workout.