15:19 - Rx’d

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

14:42 - Rx (Did Dec. 6th, 2023)

Used a 45 degree leg GHD

14:58

Round times
R1 | 03:21 |  
R2 | 03:40 | +19 s 
R3 | 04:22 | +42 s 
R4 | 03:35 | -41 s 

11:26, sub/scale 4 rounds of:
25 Good mornings 45# bar
25 Ab-Mat Sit-ups
25 Double Unders

Intermediate option:
Same as given just did hip extension on hypertension as no ghd machine in my gym

Time: 20:24

At the Y on 11/22. GHD back extension done on Precor 45 degreee. otherwise RXd. 

14:30

Modified GHD hip ext (used a bench)
Toes to bar

RX reps

10:08

M/51/187

15 h.e
20t2b

10:50

M/53
Intermediate 
TT-> 12:47

As rx'd, 13:05.

Stamina vs. metabolic, and very much limited by T2B.  Unbroken hip extensions.  Broke T2B 15-5-5 / 10-5-5-5 and then sets of 5 the rest of the way.

50m/5'10"/180

14'52''

First attempt did not post...

3 rounds:
25lb dumbbells good mornings x15
Toes-to-rings x15

12:25

Modified, untimed:
--
4 rounds of :

25 DB Romanian deadlifts @ 2x 12,5 kg
25 v-ups 
--
Peace. 

Rx’d:  9:48

10:55 RX. 2 sets on hip extensions. Many sets on T2B. Break up early.

9:54
4 rounds for time:
15 good mornings with 45lb barbell
20 knees-to-elbows

after round 1 had to scale kte to
10 kte + 15 abmat sit-ups 

My Training on Tuesday october 31 at night
3 Rounds For Time:
25 GHD Hip extensions
25 Toes To Bars
I completed the WOD in 22:00 minutes.
https://youtu.be/MnRfnU4NSJI

Phew it’s rough getting back into this lol had to scale to the following. 

4 RFT
20 GHD Hip Extensions 
10 Hanging leg lifts. 

9:30. 

So T2B are not my bf. I am new to them. I didn’t time this I focused on executing each rep. Overall felt good

After I did DLs with the hex bar 
150x 6x 2
200 x 6 x2
220 x 6 x2
300 x 3 x 2 

Rx
Outside(45F) and was having a hard time stringing them together today for whatever reason.
11:25

Son(16)
Intermediate
Inside
7:45

Beginner: 7:30 w/ 15 bent over racked bar glute tighteners. 1k run 5:33

18:15 rx reps - substituted in sit ups. 

8:01 Rx


GWU: Full Body Rot
2x 1min Bike-Row/10Situps-Vups/10 Plate Good Mornings/3-3 Turkish Getups

SPWU: T2B: Scap Pulls/Knee Raise/K2E/T2B
Hip Ext: 1/4,1/2, Full ROM

Cool Down: Shoulders&Hamstings

For time 
4 Rds 
20 Hanging Knee Rises 
10 GHD Hip Extensions 
TT: 6:12

11:12. 4 rounds
25 good mornings with 45# bar
25 knees to chest.

SC ⚓SU/15k2e...16:33

Rx - 10:34

8:38 Intermediate 

RX: T:10:54

11:50 Rx 
T2B crushed me

7:32 Rx. 
Toes to bar fell apart a bit toward the end of round three and had to drop at 23. Had to break round four into three sets, 11-7-7. Hip extensions felt great in the sense that the cheeks were on fire!

Started with back squats x5
165-185-195-185-165#
Then 4 RFT
21 hip extensions on a GHD
21 TTB, arms in straps to spare shoulder joint
16:50

25 reps was a tad much for me, and 20 reps seemed a “non CF” rep total. 

Happy Halloween all!  Indulge, just a little. 

61/5’8”/156

10:47

Scaled. At home workout.
4 x 
25 good mornings 
25 v ups
time:8:08

13:10, cut to 20 reps of each. Didn’t rush, just worked thru it. 

Time 19:09

scaled:
Did 100 reps of each but did them in sets between 10-15
 12:18

Rx
18:40

Did a modified Chad 1000X accessory workout 2 for week 9
3RFT
20 KBS (18kg)
20 V-ups
Somewhere around 6:00

GHD rack and bar were pretty far apart so lots of transition time in there - no excuse for how slow and broken those last 2 sets of TTB were though.  TTB were programmed for the accessory workout, but I figured having already done 100 was sufficient enough to scale to V-ups.

4 rounds for time:
15 GHD hip extensions
20 GHD sit ups 
5:59.39

11:29

m/53/220/70"
25 good mornings with 35lb kb
25 knees to chest
9:33

Cool down 1 extra round slow

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and gymnastics. Pushing from the hips and pulling from the hips. Stamina playing a major factor in intensity and high volume

					SHORT		MEDIUM		LONG

LIGHT
										x?
MEDIUM

HEAVY

STRENGTH SCALE
Slow down the hip extensions and make toes to bar strict. 100 reps of each however you want

FLEXIBILITY SCALE
Keep your legs straight on the toes to bar, even if you don't hit the bar all the way each time

I DON'T HAVE A GHD OR PULL-UP BAR SCALE
5 rounds for time of:
50 squats
1:00 L-sit hold

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
15 squats
15 sit-ups
15 kips

GENERAL FEAR LEVEL: 6

M/44/140lb

7:47 RX

M/39/72”/170

as rx 12:18. T2B got slow. Great core workout. 

21:58

Split both GHD and T2B in several parts. 

Goal was to finish 🥳

Rx   8:10

8:52

25 good mornings, 15kg barbell
25 hanging knee raises 

10:24
Rx

11:11 as rx’d

Beginner option:6:51

EMOM Strict Shoulder Press 10x 45-65-75-85-95-105-superset-65

11:00-12:30ish bumped  ⏱️ 

Modified Beginner option:

4 rounds for time:
15 Good Mornings (20kg barbell)
25 abmat sit-ups

9:36

M/44/6'2"/200lbs

16:08

4rds
15 hip extensions
20 TTB

I made my own hip extension station by using my 24" box with a yoga mat on it and my barbell on the squat stand with a couple plates on each side. Heels under the bar and upper legs on box so I could hinge at my hips. Worked well, fired the back and glutes up nicely. 

4 Round For Time
25 GHD Hip Extensions
25 Toes to Bars
12:15

18:07 rx

Don’t have this equipment, modified to back extensions on floor, and leg raises.

7:30

Scaled to
45# bar good mornings
knee to raises--above waist
9:31
m/53/175
Sorry for causing such a fuss yesterday:)

Globo wod: If your globo doesn't have a GHD or Roman Chair use the back extension apparatus and do hip extensions on it.  Failing that do good mornings with an empty barbell or moderate tension band (scale to PVC pipe or Bodyweight if necessary) or light Romanian deadlifts with dumbbells (only go down as far as form allows).  Keep your back straight and hinge with your hips just like a hip extension.  For toes to bar if you don't have a pullup bar suitable for Toes to Bar sub v-ups with a pvc pipe or barroom stick.