Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 080402.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Big Dawgs
as Rx’d

The Porch:
Four rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
15 Back extensions

Puppies:
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions

Buttercups:
Three rounds for time of:
5 Glute-ham sit-ups (to parallel)
10 Back extensions

http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

Barbie
5 pull ups
10 push ups
15 sit ups
20 squats

1:31
1:27
1:31
1:32
1:31

Will try to do multiples of 6 next time, but I can’t do more than 5 pull ups in a series yet.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Modified
Five rounds for time of:
20 Glute-ham sit-ups (Full ROM Deck-Toes)
25 Back extensions

18:30 +/-

Warm up
100 jumprope

WOD
4 rounds
20 GHD situps
15 Back extensions

6:55

3 min jog

CFE
1000m X 2

CFWU x 3
Did 10 HSPU instead of Dips on sets 2 & 3
Did 20 Ab wheels from knees instead of sit-ups on sets 1 & 3

As Rx’d

17:25

First time doing GHD sit-ups with full hyperextension and alternating touching hands…felt like I had a monster trying to rip through and escape through my lower abdominals…loved it.

No equipment so:

3 rounds for time:

20 ab-bench situps
10 standing medicine ball back extensions

4:38.6

Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Limit ROM unles you are accustom to this movement)
15 Back extensions

modified. first two sets across bench with feet anchored, last two on floor

Supermen for back extensions

6:17

CFWU with 25 HSPU to stack of books

Pack:
Four rounds for time of:
20 Glute-ham sit-ups
15 Back extensions

situps were unachored. I could not get a decent setup without crashing.
6:38.

Some more HSPU 3x5=15

4 rounds of
400m run
5 HSPU

About 10 minutes. The running gave me the rest I needed for the HSPU.

60 today with 16 more to go.

RE:
Buttercups:
Three rounds for time of:
5 Glute-ham sit-ups (to parallel)
10 Back extensions

Hey all - Just wondering if I could try the glute-ham sit-ups on a ball, as I may not have the necessary equipment available in the gym (used to be there but seems to have moved)? I could probably find a place to tuck or brace my feet, and though I might not get quite as much extension, I’m thinking it would be better than nothing. Thoughts?

Thanks!

Monday morning Barbie (Barbara lite)

5 rounds for time:
5 pull ups (25# assist)
10 push ups
15 sit ups
20 squats
Rest 3 minutes between each round

1 - 2:42
2 - 2:42
3 - 2:43
4 - 2:40
5 - 3:30

Total - 14:17

What the numbers don’t show is how much harder each successive round was.

m/39/67”/183#

No GHD, used flat bench and Smith rack

5 rounds for time: 00:14:08
30 GHD sit ups
25 back extensions

1/2 mile warmup run (i am so friggin sore from the 10K row on the C2 yesterday—-jeez)
CF total
squat 225
shoulder press 125
dl 235
my back is starting to feel stronger. thisn is a far cry form when i powerlifted but then again i only do these to max single once in awhile. i think i a better for this anyway.

Barbara lite

took about 20 minutes. i know i shoud keep better time but thats not why i do this stuff actually. not to worry i push the limit every time.
could try as rx’ed next time. as it was i was able to get through lite without taking a break. oh yeah i feel like crap today to boot.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

1)  4:17
2)  6:19
3)  7:01
4)  7:10
5)  7:47

Attacked round one and fell into pain and misery the last 4 rounds.  Just tried to survive the WOD.  This is a tough one.

I did the full 5 rounds {35 and 50}in 19:25 .  However my gym doesn’t have the right GHD/hyper-extension equipment.  They have the 45 degree angled apparatus.  I really have no idea how comparable what I did is to the Rx, although I can see the prescribed workout is much more difficult.  Anyway, got it done the best I could.