Lunge thirty steps with dumbbells totaling 1/2 your bodyweight.
Max Handstand Push ups
Lunge thirty steps with dumbbells totaling 1/2 your bodyweight.
Max Ring Dips
Lunge thirty steps with dumbbells totaling 1/2 your bodyweight.
Max Push ups
Cash out
1:00 total L-sit
max hang from pull up bar
Quick question. I don’t think I am the only one who may workout at a semi-small gym but while using two machines (ex: treadmill and the back ex machine) how do you guys make sure others don’t take that machine? In my gym its a pretty dog eat dog world, so I was wondering how people did this in a polite way?
Quick question. I don’t think I am the only one who may workout at a semi-small gym but while using two machines (ex: treadmill and the back ex machine) how do you guys make sure others don’t take that machine? In my gym its a pretty dog eat dog world, so I was wondering how people did this in a polite way?
Also, excited to do this one later!
I used to just leave my water bottle on the treadmill, or a towel. Luckily there were plenty of treadmills that it wasn’t ever a problem.
Quick question. I don’t think I am the only one who may workout at a semi-small gym but while using two machines (ex: treadmill and the back ex machine) how do you guys make sure others don’t take that machine? In my gym its a pretty dog eat dog world, so I was wondering how people did this in a polite way?
Also, excited to do this one later!
You might want to sub good mornings for the back extension. You could do them right at the treadmill (just step right off the back), either with bodyweight or a some light weights. That way you won’t give anyone else a chance to snag your treadmill.
warm up 20 x 3 sit ups, 10 x 3 push ups, 5 x 3 pull ups and jump rope for a couple of minutes
Puppies today
15 good mornings 40 lb barbell
200m run
12 good mornings 40 lb barbell
200m run
9 good mornings 40 lb barbell
200m run
6 good mornings 40 lb barbell
200m run
3 good mornings 40 lb barbell
200m run
time : 15:15
practice push jerk,push press and shoulder press…:)
Quick question. I don’t think I am the only one who may workout at a semi-small gym but while using two machines (ex: treadmill and the back ex machine) how do you guys make sure others don’t take that machine? In my gym its a pretty dog eat dog world, so I was wondering how people did this in a polite way?
Also, excited to do this one later!
I used to just leave my water bottle on the treadmill, or a towel. Luckily there were plenty of treadmills that it wasn’t ever a problem.
Yup,
Bring a bunch of useless gear and leave it draped all over the treadmill while you aren’t on it… workout log, weight belt, extra shoes, water bottle, sweat towel, stopwatch, etc…
Hurts so good! I was a little leary of this WOD after waking up so sore from the lunges(its been a while since I did them) but it felt good to get the blood pumping…
Pups modified: <increased to 400m after 1st set, stuck with 15 reps of GM>
For the first time I can actually say… as RXED! Probably because there were no arms involved.
My hip-back extensions though were more like hip extensions (which I noticed when I watched the video after I did the workout… bad timing), and I didn’t have a glut-ham machine, so I used the machine for back extensions that put me at about a 70 degree tilt from the floor. That machine was right next to the short track, so it worked perfectly!
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
Time: About 19min - no watch, kept an eye on wall clock.
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.
Maybe I read too much into this, but when a WOD say Back Extension, I can buy into using the Good Morning as a sub, but the Hip-Back Extension shown in the Exercises section of the Mainsite is a much more complex motion that I would never try to replicate in a standing position. See the links and difference.
To me, this still leaves open the question of what is really “the best” substitution for the Hip-Back Extenstion? While I agree you can default to the basic back extension and approved sub and get some benefit, the ROM/complication found in the depictions above is not there, and so I think the benefits are also not as good. My 2 cts.
Puppies:
Walking lunge 100 ft.
15 Pull-ups assisted - first 7 with 44#, last 8 with 61#
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups assisted at 61#
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups assisted at 61#
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups assisted at 61#
6 Sit-ups
Knocked out 3 rounds of the CFWU (without pullups; only 1 round included situps) first, then did the WOD in 14:10.
Pullups were a weak point - wound up taking a handful of 10 - 15 second rests during every set of those. Lunges and situps went unbroken. Next time this comes around, if I haven’t made great strides in pullup improvement, I think I’ll try as Rx’d with lowered pullup reps. The fact that I fell off the Paleo + Zone diet wagon for two days and have had poor sleep all week (both of which are entirely my fault) may have contributed to my pullup assist weight climbing back up this morning.
I’m also thinking about trying the Recon Ron pullup program for my afternoon “skill” sessions for a while…
Transition Ex. (Pulls then Power Cleans from above the knee then Full Clean from below the knee then push press)
5 each @ 20kg
5 each @ 30kg
3 each @ 40kg
Felt VERY good about my lifting today. Not sure exactly what my PR was before this but it was no where close to this. I am not even sure if I had cleaned this much before.
