For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 040817.

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.
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Big Dawgs:
as Rx’d

Pack:
For time:
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Puppies:
15 Hip-Back Extensions
Run 200 meters
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters
3 Hip-Back Extensions
Run 200 meters

Buttercups:
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters

Quick question on the hip back ext.

We have a swiss ball at home, although it’s small and we can’t get the full range of motion.  Would “Good Mornings” be an acceptable sub?  I think that’s what they’re called - basically a stiff-leg deadlift with the weight on the back of the shoulders (in squat position) instead of in front of the shins.

Demo

Puppies:
15 Hip-Back Extensions
Run 200 meters
12 Hip-Back Extensions
Run 200 meters
9 Hip-Back Extensions
Run 200 meters
6 Hip-Back Extensions
Run 200 meters
3 Hip-Back Extensions
Run 200 meters

in 17:03 mins

I set a PR in the 200m run today.

100 ft walking lunge
21 situps (abmat unanchored full range)
100 ft walking lunge
18 situps (same)
100 ft walking lunge
15 situps (same)
100 ft walking lunge
12 situps (same)
100 ft walking lunge
9 situps (same)
100 ft walking lunge
6 situps (same)

11:47—2:09/2:04/1:59/1:55/1:49/1:48

Skipped the pullups to rest my sore shoulder.

mandirigma - 26 February 2009 08:58 PM

Quick question on the hip back ext.

We have a swiss ball at home, although it’s small and we can’t get the full range of motion.  Would “Good Mornings” be an acceptable sub?  I think that’s what they’re called - basically a stiff-leg deadlift with the weight on the back of the shoulders (in squat position) instead of in front of the shins.

Demo

I’m not a trainer, so ignore this if one of them contradicts me, but good-mornings are a standard sub for hip-back extensions. See this link from CF main site: http://www.crossfit.com/cf-info/faq.html#Substitutions12.

Warm-Up
Tabata Jump Rope (still can’t get double unders!)

WOD
as Rx’d

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Time = 17:47

Ran using the pose technique, which I’m still perfecting. I love running but it’s outweighed by my dislike of shin splints!

21 Hip-Back Extensions
Run 0.25 on treadmill 8.0 mph
18 Hip-Back Extensions
Run 0.25 on treadmill 8.0 mph
15 Hip-Back Extensions
Run 0.25 on treadmill 8.0 mph
12 Hip-Back Extensions
Run 0.25 on treadmill 8.0 mph
9 Hip-Back Extensions
Run 0.25 on treadmill 8.0 mph
6 Hip-Back Extensions
Run 0.25 on treadmill 8.0 mph
3 Hip-Back Extensions
Run 0.25 on treadmill 10.0 mph

23:02 Could have been faster. Long way to travel between the treadmill and the back ext. in Globo.

Front squat 3-3-3-3-3

135-145-155-155-165(f)

This was the first time I was able to do front squats with ANY weight, so I’m happy!

Can’t wait for the row/push press WOD tomorrow!!!

Ok, for those of us without access to a GHD, good sub? I was thinking weighted hip back extensions - the angle is differnent since your not at horizontal to start, so the should make the difference. Any arguments for or against? Other ideas? Comments about how much weight to use (I’m geeking out bigtime here on the engineering aspects of this, I know ) Thanks!

The Metcon Kid - 27 February 2009 12:53 AM

mandirigma - 26 February 2009 08:58 PM

Quick question on the hip back ext.

We have a swiss ball at home, although it’s small and we can’t get the full range of motion.  Would “Good Mornings” be an acceptable sub?  I think that’s what they’re called - basically a stiff-leg deadlift with the weight on the back of the shoulders (in squat position) instead of in front of the shins.

Demo

I’m not a trainer, so ignore this if one of them contradicts me, but good-mornings are a standard sub for hip-back extensions. See this link from CF main site: http://www.crossfit.com/cf-info/faq.html#Substitutions12.

Thanks MK!  It’s been a long time since I looked through the faq’s.  When I first started doing this, I watched every video, read all the faq’s, etc…  but that was some time ago.  Maybe it’s time to do it again.

Warmup of arm circles, SAMSON, 2 pullups, 8 pushups, 30 sec deadhang
then
Pack #‘s with the exception of the run done on a treadmill at speed 8 for 2 min (how does anyone measure 400 metres indoors????)
and the First 12 and last 3 HBE’s with a 10# plate ( I started too aggressive for the newbie I am)
18 HBE
Run 2 min on speed 8 (throughout)
15 HBE
Run
12 HBE
Run
9 HBE
Run
6 HBE
Run
3 HBE

17:17

This one was a blast!!

Puppies:
Walking lunge 100 ft.
15 Pull-ups (unassisted)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (jumping)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (jumping)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (jumping)
6 Sit-ups

time-7:24

Buy in
- Jump Rope
- Burpees
- Front Squat x5 in kg 25 / 42 / 53 / 61

ME Front Squat x5
in kg 67 / 71 / 73F got three lifts only, but still a PR
High Rep BS 61kg x 15PR

Metcon: Tabata
6 rounds of
- Pull-ups 18 / 12 / 8 / 8 / 6/ 6
- Push-ups 17 / 13 / 10 / 10 / 11 / 10
- Sit-ups 17 / 17 / 17 / 15 / 13 / 14

Cash out
Out of time…

Push-Jerk
1-1-1-1-1-1-1
45-95-95-95-115-125-135 lbs.

Still getting the form down on these

m/39/67”/183#

cfwu x 2 (no back ext)

For time:00:22:12

21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Finished with 3 sets of 7 kips for practice.