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Tuesday

231031

Workout of the Day

76

4 rounds for time:
25 GHD hip extensions

25 toes-to-bars

Post time to comments.


Scaling:
If you are less familiar with the GHD, spend time practicing the mechanics, and consider reducing the reps for the workout.

Intermediate option:
4 rounds for time:
15 GHD hip extensions
20 toes-to-bars

Beginner option:
3 rounds for time:
10 GHD hip extensions
25 sit-ups

Comments on 231031

76 Comments

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Clint Michael
July 25th, 2024 at 12:03 pm
Commented on: 231031

15:19 - Rx’d

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Jeffrey Howard
March 17th, 2024 at 10:04 pm
Commented on: 231031

M/28/5'8"/180lb

CrossFit AFK/Brave Heart CrossFit


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

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jean vergnaud
December 20th, 2023 at 10:57 am
Commented on: 231031

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

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Matthew Aukstikalnes
November 30th, 2023 at 7:11 pm
Commented on: 231031

11:26, sub/scale 4 rounds of:

25 Good mornings 45# bar

25 Ab-Mat Sit-ups

25 Double Unders

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Rohan Bhatia
November 23rd, 2023 at 1:27 pm
Commented on: 231031

Intermediate option:

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


Time: 20:24

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James Gentile
November 22nd, 2023 at 10:56 am
Commented on: 231031

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


14:30

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Zach Glaser
November 21st, 2023 at 10:25 am
Commented on: 231031

Modified GHD hip ext (used a bench)

Toes to bar


RX reps


10:08

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Park Hyunwook
November 15th, 2023 at 7:25 am
Commented on: 231031

M/51/187


15 h.e

20t2b


10:50

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Vito Zolota
November 6th, 2023 at 6:35 am
Commented on: 231031

M/53

Intermediate

TT-> 12:47

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Chris Meldrum
November 4th, 2023 at 2:21 pm
Commented on: 231031

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

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Antoine Vial
November 3rd, 2023 at 5:03 pm
Commented on: 231031

14'52''

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Scott Wiedmeyer
November 2nd, 2023 at 12:16 am
Commented on: 231031

First attempt did not post...


3 rounds:

25lb dumbbells good mornings x15

Toes-to-rings x15


12:25

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Antonio Alves
November 1st, 2023 at 8:33 pm
Commented on: 231031

Modified, untimed:

--

4 rounds of :


25 DB Romanian deadlifts @ 2x 12,5 kg

25 v-ups

--

Peace.

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Coastie Nick
November 1st, 2023 at 8:31 pm
Commented on: 231031

Rx’d: 9:48

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Christian Butcher
November 1st, 2023 at 8:20 pm
Commented on: 231031

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

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Aaron Brumit
November 1st, 2023 at 6:02 pm
Commented on: 231031

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

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Gustavo White
November 1st, 2023 at 4:12 am
Commented on: 231031

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

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Ikaika Kaninau
November 1st, 2023 at 2:10 am
Commented on: 231031

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.

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malachi m
October 31st, 2023 at 11:58 pm
Commented on: 231031

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

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Sam K
October 31st, 2023 at 11:44 pm
Commented on: 231031

Rx

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

11:25


Son(16)

Intermediate

Inside

7:45

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Kevin Owen
October 31st, 2023 at 11:18 pm
Commented on: 231031

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

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Nathan Hunt
October 31st, 2023 at 10:59 pm
Commented on: 231031

18:15 rx reps - substituted in sit ups.

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Troy Bruun
October 31st, 2023 at 9:59 pm
Commented on: 231031

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

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Coastie Nick
November 1st, 2023 at 8:38 pm

Fast!

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Kyle Lynch
October 31st, 2023 at 9:56 pm
Commented on: 231031

For time

4 Rds

20 Hanging Knee Rises

10 GHD Hip Extensions

TT: 6:12

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Mark Yates
October 31st, 2023 at 9:55 pm
Commented on: 231031

11:12. 4 rounds

25 good mornings with 45# bar

25 knees to chest.

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Christian Simpson
October 31st, 2023 at 9:46 pm
Commented on: 231031

SC ⚓SU/15k2e...16:33

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Brett Hoffman
October 31st, 2023 at 9:44 pm
Commented on: 231031

Rx - 10:34

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Desira Jones
October 31st, 2023 at 9:24 pm
Commented on: 231031

8:38 Intermediate

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Michał Saiyan Smuszkiewicz
October 31st, 2023 at 9:17 pm
Commented on: 231031

RX: T:10:54

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Maggie Tincher
October 31st, 2023 at 8:13 pm
Commented on: 231031

11:50 Rx

T2B crushed me

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Keith Knapp
October 31st, 2023 at 6:53 pm
Commented on: 231031

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!

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Jim Rix
October 31st, 2023 at 6:32 pm
Commented on: 231031

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

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Jim Rix
October 31st, 2023 at 6:35 pm

Bar in the basement, GHD in the garage, so a lot of transit time.

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Luis Oliveira
October 31st, 2023 at 6:06 pm
Commented on: 231031

10:47

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Coastie Nick
November 1st, 2023 at 8:38 pm

Good work!

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James Hewett
October 31st, 2023 at 6:04 pm
Commented on: 231031

Scaled. At home workout.

4 x

  • 25 good mornings
  • 25 v ups

time:8:08

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Az Native
October 31st, 2023 at 6:02 pm
Commented on: 231031

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

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Anthony Boster
October 31st, 2023 at 5:57 pm
Commented on: 231031

Time 19:09

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Steve Day
October 31st, 2023 at 5:21 pm
Commented on: 231031

scaled:

Did 100 reps of each but did them in sets between 10-15

12:18

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Lincoln Kerger
October 31st, 2023 at 5:21 pm
Commented on: 231031

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.

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Coastie Nick
November 1st, 2023 at 8:37 pm

You’ve been doing a lot of Chad prep! Do you have a specific improvement goal for Chad 1000x or do you just want to prepare for the grind?

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Lynette Vrba
October 31st, 2023 at 4:57 pm
Commented on: 231031

4 rounds for time:

15 GHD hip extensions

20 GHD sit ups 

5:59.39

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Michael Arko
October 31st, 2023 at 4:56 pm
Commented on: 231031

11:29

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Coastie Nick
November 1st, 2023 at 8:34 pm

Good work Michael

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Glenn Hodges
October 31st, 2023 at 4:54 pm
Commented on: 231031

m/53/220/70"

25 good mornings with 35lb kb

25 knees to chest

9:33


Cool down 1 extra round slow

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Chris Sinagoga
October 31st, 2023 at 4:52 pm
Commented on: 231031

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

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Adam Pequignot
October 31st, 2023 at 4:49 pm
Commented on: 231031

M/44/140lb


7:47 RX

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Lincoln Kerger
October 31st, 2023 at 5:22 pm

You crushed the heck out of that!

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Jim Rix
October 31st, 2023 at 6:34 pm

Dang. Impressive!

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Adam Pequignot
November 1st, 2023 at 2:32 am

Thanks guys.

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Adam Pequignot
November 1st, 2023 at 2:32 am

Thanks guys.

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James W Bobo II
October 31st, 2023 at 4:29 pm
Commented on: 231031

M/39/72”/170


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

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Lincoln Kerger
October 31st, 2023 at 5:22 pm

Nice job!

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Coastie Nick
November 1st, 2023 at 8:34 pm

Good work. Yeah, the T2B sets were getting smaller and smaller as I went, too!

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Benjamin Lyall Goodey
October 31st, 2023 at 3:45 pm
Commented on: 231031

21:58


Split both GHD and T2B in several parts.


Goal was to finish 🥳

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Derek Eason
October 31st, 2023 at 3:20 pm
Commented on: 231031

Rx 8:10



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James W Bobo II
October 31st, 2023 at 4:29 pm

Nice job Derek

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Lincoln Kerger
October 31st, 2023 at 5:23 pm

Smashed it as usual!

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John Clarke
October 31st, 2023 at 3:05 pm
Commented on: 231031

8:52


25 good mornings, 15kg barbell

25 hanging knee raises

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Annie Bridegroom
October 31st, 2023 at 2:48 pm
Commented on: 231031

10:24

Rx

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James W Bobo II
October 31st, 2023 at 4:29 pm

Moving Annie! Nice job!

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Lincoln Kerger
October 31st, 2023 at 5:23 pm

Great work!

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Jeffrey Tincher
October 31st, 2023 at 2:27 pm
Commented on: 231031

11:11 as rx’d

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Charles Meyers
October 31st, 2023 at 1:43 pm
Commented on: 231031


Beginner option:6:51

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Jonathan Elmore
October 31st, 2023 at 1:20 pm
Commented on: 231031

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


11:00-12:30ish bumped ⏱️


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Jonathan Elmore
November 2nd, 2023 at 1:08 am

Afternoon 50 flights of stairs with #45 ruck half every step and half every other step

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Dominik Wegerle
October 31st, 2023 at 1:18 pm
Commented on: 231031

Modified Beginner option:


4 rounds for time:

15 Good Mornings (20kg barbell)

25 abmat sit-ups


9:36

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Sefton Hirsch
October 31st, 2023 at 12:03 pm
Commented on: 231031

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.

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Kulbhushan Verma
October 31st, 2023 at 12:03 pm
Commented on: 231031

4 Round For Time

25 GHD Hip Extensions

25 Toes to Bars

12:15

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Matthew Moran
October 31st, 2023 at 12:02 pm
Commented on: 231031

18:07 rx

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Jeff Brandl
October 31st, 2023 at 10:35 am
Commented on: 231031

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


7:30

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Mike Andridge
October 31st, 2023 at 10:27 am
Commented on: 231031

Scaled to

45# bar good mornings

knee to raises--above waist

9:31

m/53/175

Sorry for causing such a fuss yesterday:)

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Jim Rix
October 31st, 2023 at 6:32 pm

Rabble rouser…

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Steven Thunander
October 31st, 2023 at 1:35 am
Commented on: 231031

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.

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Jakob Loren
October 31st, 2023 at 9:46 pm

Hi steven, question since I noticed you post most days (think maybe you're an admin?). Was wondering if the Wods posted on this page are meant to be the only workout performed for that day. New to the page so just trying to.make sure I am working out enough. 15-20 minute workouts seems short. Thanks for your time.

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