5 rounds for time of:
30 GHD situps
25 back extensions

My gym doesn’t have a GHD, so I was forced to do them on a rack with a bench turned sideways. I then had to do the back extensions on one of the standard angled back extension apparatuses.

Time: 14:09 previous time: right at 16 minutes

finished with ring work

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

Pack

4 Rounds for time:

20 glute/ham sit ups
15 Back ext.

5:45

First day with the new Glute Ham Machine….
so only did modified Pack
4 rounds of
10 GH sit ups ROM was to parrallel
15 GH back extensions
then 60 ab mat anchored sit ups

time: 11:22

090330 NHOD “Nicole” modified

AMRAP in 20 minutes:
Run 400 meters
Max rep Pull-ups (w/50# assist)
Post number of pullups each round

Since I had just finished a spin class I decided to skip the 400m runs and instead rested between pullups the est. avg. time it would take me to run 400m:
12/8/7/7/6/6/5/6
Total 57

Pack:
Four rounds for time of:
20 regular sit-ups (military sit-up)
15 Back extensions sub 30 kg good mornings

Time 10:40

Today at affiliate

“Hamburger”

50 Deadlifts-55# DB’s
50 Pull ups
50 Deadlifts-55# DB’s
50 Sit ups
50 Deadlifts-55# DB’s
50 Push ups
50 Romainan DL 55# DB’s

For time-

25:23

Uhhh killer WOD

catch up day
puppy dip&pullup;from last week 10 sets 5/5 dips on bench, plps jumping 5-10
time:  7:34

4 sets 15 situps on incline/15 back extensions
time: 3:54

Barbara lite

10 pullups
20 situps
30 situps
40 squats

5 rounds 3:12, 3:14, 3:59, 6 :20, 5:18

full squats

4 Rounds for time:

Had to do a very modified WOD today.

15 Incline Situps
10 Back Extensions

5:22

Butch Meathook - 31 March 2009 11:20 AM

5 rounds for time:

30 Glute-ham sit-ups
25 Back extensions

14:15

My time seems pretty slow in comparison to others, should I scale down?

Seems like a sub-10 minute workout to me… I would scale.

Fight Gone Bad as req’s, modified for dumbells:

Thrusters, (1X25LB db): 37/25/23
SDHP (2x25lb DB): 25/20/16
Box Jump (18.5” Box safe…haha) 20/17/16 (This made this much harder than my 7.5” C2 rail, duh )
Push Press (2x 25lb DB)  21/20/15
Row (as reqd) 14/13/14

117/95/84
Total: 296

The transitions here ate a little off of my last score, ads I was truer to the continuous clock (I do this alone, so I gaive myself 5secs to record and move on). So I was only rowing for about 45sec each time, as I had to get my feet in etc. Last time, I started the time once I was in. I think this ends up being a better effort due less modification. Tired now, but happy.

Pack:
Four rounds for time of:
20 Glute-ham sit-ups (Had to substitute with inclined sit ups instead)
15 Back extensions

Probably should have scaled up but I wanted to compare to last time I did this workout.  4:46(pr) about a 47 second improvement.

Mr.K - 31 March 2009 01:00 PM

Today at affiliate

“Hamburger”

50 Deadlifts-55# DB’s
50 Pull ups
50 Deadlifts-55# DB’s
50 Sit ups
50 Deadlifts-55# DB’s
50 Push ups
50 Romainan DL 55# DB’s

For time-

25:23

Uhhh killer WOD

TRAITOR! Jk which affiliate is it? Ill probably start going to one next semester when i can actually afford it.

Five rounds for time of:
30 Situps
25 Supermans

10:25

Worked out at home again so no GHD or Back extensions.

Hambone - 31 March 2009 02:28 PM

Mr.K - 31 March 2009 01:00 PM

Today at affiliate

“Hamburger”

50 Deadlifts-55# DB’s
50 Pull ups
50 Deadlifts-55# DB’s
50 Sit ups
50 Deadlifts-55# DB’s
50 Push ups
50 Romainan DL 55# DB’s

For time-

25:23

Uhhh killer WOD

TRAITOR! Jk which affiliate is it? Ill probably start going to one next semester when i can actually afford it.

Lol well this WOD was ridic! The affilliate is crossfitsparta.com…I got 3 months for $150…it is a special they are running. Awesome deal.