CrossFit Brand X Forum| Tuesday, March 31st, 2009 - Glute-ham sit-ups, Back Extensions

2 of 10

Last »

Tuesday, March 31st, 2009 - Glute-ham sit-ups, Back Extensions

Bally

Posted: 31 March 2009 03:16 AM

[ Ignore ] [ # 16 ]

Boxer

Total Posts: 529

Joined 2009-01-20

warm up
10 progressive handstand push ups, 5 chin ups, 15 push ups 3 rounds

jump rope 15 mins…

Pack scaling
glute ham sit ups and back extensions “sub Good Mornings 20kg barbell”

Time : 11.31

Profile

cmac

Posted: 31 March 2009 04:07 AM

[ Ignore ] [ # 17 ]

Top Dawg

Total Posts: 865

Joined 2009-01-18

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

As Rx’d. Full ROM

Time: 15:32..new PR. Last time was 17:25

Signature

<>< Col 3:23
M/30/5’11”/200#

“I tend to feel that if you want to do ANYTHING other than curl up in a ball and die immediately after a wod, we need to think about intensity there first.” - TP

Profile

JTM

Posted: 31 March 2009 04:11 AM

[ Ignore ] [ # 18 ]

Top Dawg

Total Posts: 2219

Joined 2007-05-06

CFSB intro: week 2, day 2 AM (Deadlift)

WU: 500m row. Amundson.
DL 10@35#,10@85#,10@125#

Work
12-9-6 @ 215#

posting video of last warmup and a 3 work sets for critique:
10@125# http://www.youtube.com/watch?v=TFkhz89TQZ4

12@215# http://www.youtube.com/watch?v=CU4zH_dVQGg
9@215# http://www.youtube.com/watch?v=1kc1mYjtgz4
6@215# http://www.youtube.com/watch?v=Gpo863A9DEo

Profile

brentZILLA

Posted: 31 March 2009 04:22 AM

[ Ignore ] [ # 19 ]

Pack Member

Total Posts: 155

Joined 2008-11-12

Deadlifts
315x3
325x3
335x3
225x12

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

8:37
wow this was a beast of a WOD.

Signature

began CF 11/11/08

Profile

prinze79

Posted: 31 March 2009 04:38 AM

[ Ignore ] [ # 20 ]

Boxer

Total Posts: 752

Joined 2008-10-03

5 rnds for time of:
30 incline situps
25 supermans

time=10.42 pr!
last time=12.37

Great workout. Felt good to pr after my poor effort yesterday.

Signature

Male,31yr old,5ft10ins,78kg

Xfit started 02-08-08 Uk Xfitter

Profile

Tony

Posted: 31 March 2009 05:11 AM

[ Ignore ] [ # 21 ]

Pack Member

Total Posts: 186

Joined 2008-06-11

Mixture of puppies and porch

3 Rounds for time of:
30 GHD Sit-ups
25 Back Extensions

Time = 9:15

Signature

Mississippi Kid
38/M/5’10”/184

Profile

Chief114

Posted: 31 March 2009 05:40 AM

[ Ignore ] [ # 22 ]

Pack Member

Total Posts: 189

Joined 2008-07-30

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

11:31

Profile

brich990

Posted: 31 March 2009 05:56 AM

[ Ignore ] [ # 23 ]

Mutt

Total Posts: 37

Joined 2009-03-17

Four Rounds of

800 meters-22:35 Minutes

Did this yesterday at a hotel without internet access in some areas hopefully will get another workout done today and post

Signature

25/m/6’3”/215

Profile

tulatel

Posted: 31 March 2009 06:14 AM

[ Ignore ] [ # 24 ]

Top Dawg

Total Posts: 2093

Joined 2008-08-16

Buy in
- dyn stretch
- broad jumps
- tuck jumps
- shoulder press 10kg x10 / 20kg x10 / 25kg x 7

ME Shoulder Press
- 30kg x5 / 40kg x3 / 44kg x2
- High rep 31kg x15

Metcon WOD 090331
Five rounds for time of:
- 30 Glute-ham sit-ups
- 25 Back extensions
Time 4 Rds 10:05 / 5 rds 12:52

Cash out
- vertical jumps for height / 46cm PR
- ring holds, hands turned out

Signature

“Part of the fun is that frisson of terror as you check to see what the WOD is for the day.” Metric

“I did a 6:00 AM WOD the other day - Fight Gone Bad. When I saw it on the gym whiteboard I thought “you’ve got to be kidding”. It turned out to be fantastic. I spent the rest of the day knowing that I had slayed a dragon.” Radiosound

“Scale appropriately and warm up well and the most dangerous thing you’ll do today is drive to work.” TexasPatrick

M/43/5’10”/75kg

Profile

shadycreek

Posted: 31 March 2009 07:06 AM

[ Ignore ] [ # 25 ]

Pack Member

Total Posts: 120

Joined 2009-01-05

Cross Fit warm up

Dead lifts and 400 meter runs for time three rounds for time

95lb dl 400 x 3 10:00 minutes

Profile

JRS-1

Posted: 31 March 2009 07:12 AM

[ Ignore ] [ # 26 ]

Stray Dawg

Total Posts: 30

Joined 2009-02-23

Pack:
Four rounds for time of:
20 sit-ups (modified)
15 Back extensions
7:45

Signature

M/32/5’9/ 179lb
Crossfitting since 1-8-09
starting weight 219

Profile

C_Buddy

Posted: 31 March 2009 07:54 AM

[ Ignore ] [ # 27 ]

Pack Member

Total Posts: 116

Joined 2008-06-27

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

8:20

Signature

Chris Buddy @TheLifeRemix
http://www.twitter.com/TheLifeRemix

M / 36 / 5’7” / 150 lbs

Profile

naca98

Posted: 31 March 2009 07:58 AM

[ Ignore ] [ # 28 ]

Pack Member

Total Posts: 295

Joined 2009-01-02

Five rounds for time of:
30 Glute-ham sit-ups (subbed for normal sit ups)
25 Back extensions

Time—- 15:38 ***a bit better than last time

After this I took advantage of the nice weather and did a 9km run. Just a nice steady state run. As for time…no more then 50 minutes.

Signature

M/21/5’7”/160lbs

Profile

JWest78

Posted: 31 March 2009 08:22 AM

[ Ignore ] [ # 29 ]

Stray Dawg

Total Posts: 21

Joined 2008-08-30

Four rounds, each for time of:
400 meter run

Sub = row 500m
rd1) 1:43
rd2) 1:48
rd3) 1:53
rd4) 1:54

Ouch!

Signature

M/225/5’10”/30yrs

Profile

dmaclach

Posted: 31 March 2009 08:30 AM

[ Ignore ] [ # 30 ]

Pack Member

Total Posts: 102

Joined 2009-03-22

As RX’d, but did abmat situps instead due to having no GHD.

3x CFWU (without situps)

5 Rounds
30 Situps
25 back extensions

15:06

Be interesting to see if I can pick up my kids when I get home

Signature

35M 1.83m (6’) 77 kg (170#)

The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly…who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause.

Profile

2 of 10

Last »

‹‹ Monday, March 30th, 2009 - Nicole Wednesday, April 1st - Rest Day ››