26:38
Used weightless good mornings. 

1/18/23: made up 6/28/23, hotel WOD treadmill run/cable pull thru for back ext...25:46
9/6/22: made up 1/27/23: 28:37... Sub bench hip ext/⚓ SU. Plus transition time from outside to upstairs on runs.
4/4/21: 25:58 (8:58/8:51/8:09)
12/18/20: 29:27

25:48 for 3 rounds:
800m run
30 db snatches 50lb. (15L/15R)
20 hip extensions 
50 abmat sit-ups w/ some use of db as anchor on the way up 

Everything unbroken other than a quick break between arms on db sn. Warmup was 5x1m partial squat holds on a wedge, 1m rest. 

Did it today (2023-02-01)


*Substitute running for jumping rope*

So it was like that :

3 rounds :

4 minutes jumping rope
50 Back Extension 45 degre
50 Situps

Total time : 30:37

M 52/195/6’
25:19.
Subbed 50 good mornings with the bar for back extensions.

Modified, untimed:
--
2,5 km run
then, 3 rounds of: 
50 DB swings @ 2x 7,5 kg
50 anchored sit-ups
--
Peace.

Intermediate 23:08 (back extensions on Roman  chair and elliptical 60cal run sub) 

28:55 runs outside low 20's snowy ground

M/37/6'/180#

Scaled to 35 hip extensions and 35 sit-ups each round

23:11

Deo gratias

Rx. 24:08

25:33
3 rounds:
5:00 bike @ 80 rpm
50 standing back extensions holding 35 lb dumbbells
50 ab-mat sit-ups

Compare to 220906: 28:04

32 min as Rx

Rx 23:23

3 rounds
Run 800 meters treadmill
50 good mornings 24kg kb
50 sit-ups

22:05

27 mins 

Int Rx

27m07s 

5km treadmill run, because the correction email arrived after my session started. 23:30. Will miss a workout when it makes sense in the next week or so to get Michael done. 

 Beginner Option:
3 rounds
800 mtrs run (treadmill)
50 good mornings
50 Ab Mat Sit-ups

Time: 32mins/ 147 avg bpm

30:01 Rx.
Unbelievable how much back and and come into the run.
RIP

26:27

3 rounds in 19:59 of:
Run 400 meters
25 good mornings
25 sit-ups

Intermediate Option:

Time - 21:21

Thank you for your service and sacrifice 
22:22 Rx
m/42/5’7”/195

Ab mat sit ups
28:20

26:33

2k assault bike 

3rds 
800M Run
35 Good Mornings w/45lbs Barbell
35 Sit-ups 

23:23

Michael
3RFT
800m run
50 Good Mornings 45# barbell (subbed for back extension - no appropriate gear for that at home)
50 Sit-ups (AbMat, butterfly, unanchored)
23:09
220906: Same sub 24:38 
210404: Same back extension sub, but sit-ups were straight leg AbMat 22:21

Good mornings and sit-ups unbroken again, though it felt a little slow on the sit-ups.  Runs had to have been faster this time.  Hooh yah LT! RIP.

RIP LT McGreevy

Rx’d: 20:22 (PR)

220906: 20:45

210404: 20:36

201218: 20:30

Reversed the backward trend.

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

Subbed 1000m rows for runs, rest rx. Running in our national forest wasn’t gonna happen in today’s 20 degrees and 5” of snow.  Sit-ups were unanchored, butterfly-ish on an abmat. 

35:34, with 3 ~2 min breaks to transition from basement to garage. Rows were in the low 4 minute range, 59-60 cals, with the final row the fastest. 

60/5’8”/154

800m run
50 broomstick good mornings
50 situps

23:24

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

28:48

RIP Michael. 
As Rx, roughly 30:30, 56 F.

25:30. At work, subbed .6mile elliptical at 12 for runs. Knees were just too sore to run again after the 200m sprints the other her day. 

RIP Michael McGreevy

25:28 ran 1.96 miles? According to my Garmin, runs averaged 6:35, broke up the sit-ups and extensions 15/10, used GHD for both sit-ups just below parallel. 

Last time 25:12 and 27:02

Rx
At gym using mechanical curvy treadmill for the first time which really slowed things down. No GHD machine, put feet on wall and leaned over med ball for back extensions. Sit ups over 2" pad under back. 6am
26:12

Compare to 220906 @23:10 😬

Abmat sit-ups, toes pegged with weights
26:00
PR by a lot :)

Last time 28:20 (same structure, old PR).
Main improvement: back extension with better GHD frame setting.

3 rounds for time of:
Jog 800 meters
25 good mornings (85#)
25 AbMat sit-ups

31:26

3 Rounds:
500m row
25 good mornings
25 sit-ups
16:35

RIP Michael
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
Subbed
3 rnds
800m row
50 good mornings w/35# barbell (sold my ghd a while ago)
50 abmat unanchored sit ups
27:25
m/52/175
compare to w/same scale, but back extensions
26:53
29:00
29:21

On an electric treadmill with 3% gradient at 12 km/h / 5min/km pace.

Anchored feet on a wall bar for both back extensions and sit-ups.

21:24

same as 2022, used air assault runner, 45 degree back extension, this time unanchored sit-ups. Tried to stick to an 8min/mile pace on the runs, which was much more challenging on the second two rounds. Found breaking back extensions ever ten reps helped keep those faster the latter two rounds however. 

22:58 

220906-24:20

2021-22:59 (outdoor runs, 45# good mornings for back extension)

3rds
750m Assault Air runner
35 hip-extensions
35 abmat sit-ups
20:00

Rx:

21:59

back extensions 🤮

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
An honorary workout. Stamina in the midline showing how much our midline is involved in running. Global flexion/extension. 

					SHORT		MEDIUM		LONG

LIGHT													x <-- when it first came out

MEDIUM

HEAVY

STAMINA SCALE
Mush everything together into 1 round

SPEED SCALE
Do each station for time, rest as needed between

I DONT HAVE A GHD SCALE
Sub 50 squats per round, way lower depth than usual if you want

MY STUFF
18:12 as rx'd. Did actual back extensions instead of hip extensions, and anchored sit-ups

GENERAL FEAR LEVEL: 8

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups
16:32  45 lbs bar