Tuesday 090331

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

Post time to comments.

Compare to 090126.

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

**If you do not have a GHD sub regular sit ups.  Again Glute ham sit ups should be approached with extreme caution.  If you are unfamiliar with the movement you should cut the number of GHD sit ups to a number you think you can do and then cut that in half.

Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Limited ROM - to parallel)
15 Back extensions
===
Time: 6.06.

Five rounds for time of:
30 Glute-ham sit-ups (subbed abmat sit-ups)
25 Back extensions (subbed 45# good mornings)

Time = 11:08

Done!

does anyone know of a way to combine normal equipment to make a GSD stand, like a decline sit-up bench on its highest setting combined with an adjustable bench on a setting that at least gets you you to parallel?

I turn a weight bench sideways and anchor my feet on a heavier machine. See the machines are good for something. I saw on some main page photos, the military guys anchoring their feet in their rings, which were anchored to the other end of they’re bench. The photos were awhile back. Good luck.

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

7:15
I thought this one was going to be easy, I was wrong. This sucked.

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

2 rounds 30 GHD full rom deck to toes / 25 back ext.
1 rounds 35#x15 abmat, 25#x15 abmat / 25 back ext.
2 rounds 30 abmat / 25 back ext.

19:17

When you substitute regular sit-ups for Glute ham sit-ups, is the number you do the same? 5 GHR= 5 sit-ups? or is it more sit-ups?

Thanks
Sarah H.

“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

I agonized for some time whether to attempt this as Rx’d or to do my usual puppies scale…since I decided I was going to be beat up after anyway, I went for RX’d…only exception was I subbed two 20lb dumbbell thrusters for the wallball.  And I am not sure how high the box jumps/step-ups were….only thing I had sturdy enough was a bench.

Round 1-21,14,19,10,13   =77
Round 2-11, 11, 13, 7, 13 =55
Round 3-6, 6, 14, 7, 12   =45

Total =177.

Almost quit after second round….but I made a great mix cd for Crossfit…right when I was giving up, “Never Enough”  by Five Finger Death Punch came on.  Someday I should send them a thank you note! 

Being in Law Enforcement, I don’t like laying down or collapsing after a workout.  I feel that I should be able to stay able to defend myself at all times….well, I layed down, spread-eagled after this one…but no puking!

CFWU

Pre-WOD 226

WOD 090205
Five rounds for time of:
20 kg Kettlebell swings, 25 reps
25 Unanchored/Army Sit-ups
25 110 lb Stiff Leg Deadlifts
20 Knees to Elbows

34:11

Pack-ish
4 rounds
25 sit ups on a bench at 45 degrees. It held my feet and legs but they where bent.
20 back extensions
12:48

Nappy5727 - 30 March 2009 11:48 PM

I turn a weight bench sideways and anchor my feet on a heavier machine. See the machines are good for something. I saw on some main page photos, the military guys anchoring their feet in their rings, which were anchored to the other end of they’re bench. The photos were awhile back. Good luck.

I’ve anchored my feet with dumbells too.

ZachB - 31 March 2009 01:27 AM

I thought this one was going to be easy, I was wrong. This sucked.

Wait till tomorrow . . . GHD situps . . . the gift that keeps on giving . . .

Sarah H. - 31 March 2009 02:19 AM

When you substitute regular sit-ups for Glute ham sit-ups, is the number you do the same? 5 GHR= 5 sit-ups? or is it more sit-ups?

Thanks
Sarah H.

You don’t have to do multiples.  Just pick a slightly higher scaling.

This WOD did not go as planned.  There was literally NO ONE around the weight area of my gym at 6:30 this morning to give me a spot.  As a result I couldn’t really go for it on the BW bench press and since I don’t really do bench press much anymore wasn’t sure about my limits.  Figured better be safe rather than getting 170 lbs imbedded in my chest.  I know I can do a lot better, though.  Anyway, here’s how it went:

“Lynne”
Five rounds for max reps of:
Body weight bench press (170 lbs)
Pull-ups

Rd 1: 8/13
Rd 2: 4/12
Rd 3: 6/10
Rd 4: 5/12
Rd 5: 4/10

Then did one round of max push-ups: 31