Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Compare to 080523.

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

women - 1.5 pood or 55#‘s

The Porch:
Five rounds for time of:

2.0 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

Women - 1.5 pood or 55#

Pack:
Five rounds for time of:

1.5 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

women - 1 pood or 35#

Puppies:
3 rounds for time of:

1 pood Kettlebell swings, 15 reps
15 GHD Sit-ups (To Parallel)
15 Back Extensions
15 Knees to Elbows

women - 25#

Buttercups:
3 rounds for time of:

15-25# Kettlebell swings, 10 reps
10 GHD Sit-ups (To Parallel)
10 Back Extensions
10 Knees to Elbows

oh yeah, this will be a good one. wow.

I am new on this website but have been doing Crossfit for a few months now.  I never have done GHD situps in the past and need to start.  What is an alternate for them since I don’t have the situp machine needed?  Thanks.

what are acceptable subs for kettlebell swings and back extensions?  don’t have any of that equipment.

first - 04 February 2009 08:36 PM

I am new on this website but have been doing Crossfit for a few months now.  I never have done GHD situps in the past and need to start.  What is an alternate for them since I don’t have the situp machine needed?  Thanks.

There’s a thread on this that I can’t find right now-hopefully someone will post all of the alternatives.  Until then: my favorite is anchored situps (on an abmat if you have one) holding a bumper plate or other weight tight to your chest.  I use a 35# plate, but you should scale in such a way that you get the full range of motion and maintain good form.

kylestyle913 - 04 February 2009 08:38 PM

what are acceptable subs for kettlebell swings and back extensions?  don’t have any of that equipment.

A dumbbell is a good sub for a kettlebell.  Grasp either the handle or the weight with both hands, and swing as you would a kettlebell.  Hold on tight-we don’t want any innocent bystanders getting hit by a flying 10-50 pound missile.

For back extensions I sub supermans.  Lay on your stomach.  Extend your arms and legs out as far as possile while looking up and slightly arching the back.

I have a 20# KB… how many should I do since it’s not the recommended weight?  I can normally do about 5 sets of 30 along with anything.

is a GHD sit ups the same as a glute ham sit up? sorry im a newb.

yes ghd is glute ham sit up.  welcome to the world of CF (crossfit).

mandirigma - 04 February 2009 09:15 PM

I have a 20# KB… how many should I do since it’s not the recommended weight?  I can normally do about 5 sets of 30 along with anything.

1 pood = ~16 kilos/36 pounds.  Disregard my advice if a trainer contradicts me, but I’d use the 20# for the prescribed number of reps (see GD’s scaling above)-it’s not to your max ability but use the remaining energy blasting through the other pieces of the WOD with great form.

Ran some intervals:
500m walk
1000m run
500m walk
500m run
500m walk
1000m run
500m walk
500m run

Then in the evening:
60 pullups and 60 dips
13.59

Not my strong suits.

Hey guys, I hurt my left wrist the other day doing Kelly. Anything involving wrist flexion or rotation is out of the question for a while. I was thinking of subbing the swings with DB thrusters. Any input? What weight would be advisable? Thanks.

Puppies (Modified)
3 rounds for time of:
35 pound DB swings, 15 reps
15 GHD Sit-ups (To Parallel)
15 Back Extensions
15 Knees to Elbows

Forgot my stopwatch.  Approximate time is: 15:00

Porch modified slightly
5 rounds for time
70# DB swings, 15 reps
15 GHD Sit-ups (Full range of motion Deck-Toes)
15 Back Extensions
15 Knees to Elbows

25:00 +/- Watch stopped in second round for about 1 min.

tulatel - 05 February 2009 12:42 AM

Hey guys, I hurt my left wrist the other day doing Kelly. Anything involving wrist flexion or rotation is out of the question for a while. I was thinking of subbing the swings with DB thrusters. Any input? What weight would be advisable? Thanks.

hmmm. I think my wrist moves more during DB thrusters than when I’m doing swings (but I always have to use dumbbells, don’t have KBs). My wrist was hurting last time i did DB swings and I was able to take a good grip with the good hand and wrap the sore one on top and pretty much kept the wrist locked so it didn’t hurt - held it with bar going up and out, perpendicular to the body (think of how Happy Gilmore would joke around with a dumbbell…)

As far as weight, if hurting and trying the swings start with a pood and see how it feels; if OK and shooting for 15 reps try bumping up to a pood-and-a-half. For thrusters, I’d guess 12-14 kg each for 25 reps and 16-18kg DBs if shooting for 15??

How do you think it’s going to feel on the KtoEs? Might want to give it a few wraps of tape. Good luck.