Should I go at this level next time around, or is my time so long that I should scale back?
“Filthy 35”
This was my first time running with the pack
That was an awesome workout. I feel buzzed now; allthough, there were a couple of times in there when I thought that damn clown was going to visit, but he didn’t.
What would the weight be on a good morning if we subbed that for back ext? The back ext machine is on the further end of the gym and wouldnt want to waste time running over to it.
What would the weight be on a good morning if we subbed that for back ext? The back ext machine is on the further end of the gym and wouldnt want to waste time running over to it.
not sure what everyone else does, but I usually just use the bar and don’t add weight. and technically, GMs are a sub for hip-extension not back-extension.
what’s the difference?
hip extension - the back stays tight and locked and the hips bend (hips forward of GHD)
back extension - the back bends, unlocking one vertebrae at at time on the way down and the hips stay locked (hips on pad or slighlty further back on ghd) kind of like an upside down crunch.
hip and back extension - combine the two.
most people do michael wrong. rx’d is back extension. not hip extension
What would the weight be on a good morning if we subbed that for back ext? The back ext machine is on the further end of the gym and wouldnt want to waste time running over to it.
not sure what everyone else does, but I usually just use the bar and don’t add weight. and technically, GMs are a sub for hip-extension not back-extension.
what’s the difference?
hip extension - the back stays tight and locked and the hips bend (hips forward of GHD)
back extension - the back bends, one vertebrae at at time and the hips stay locked (hips on pad or slighlty further back on ghd) kind of like an upside down crunch.
hip and back extension - combine the two.
most people do michael wrong. rx’d is back extension. not hip extension
anyway.
cheers
My mistake. I thought I saw somewhere here that the sub was GMs’
What would the weight be on a good morning if we subbed that for back ext? The back ext machine is on the further end of the gym and wouldnt want to waste time running over to it.
not sure what everyone else does, but I usually just use the bar and don’t add weight. and technically, GMs are a sub for hip-extension not back-extension.
what’s the difference?
hip extension - the back stays tight and locked and the hips bend (hips forward of GHD)
back extension - the back bends, one vertebrae at at time and the hips stay locked (hips on pad or slighlty further back on ghd) kind of like an upside down crunch.
hip and back extension - combine the two.
most people do michael wrong. rx’d is back extension. not hip extension
anyway.
cheers
My mistake. I thought I saw somewhere here that the sub was GMs’
no mistake. GM’s are a great sub. it was just something that was pointed out at the milton cert. they recommended that a decent amount of work capacity be developed in the hip-extension before progressing to actual back extensions.
Is there any noticeable pattern to when the next strength day might be? I’m asking b/c i’m looking for a sub for today’s workout bc I can’t get to the gym on Sunday. If sunday might be a strength day I would just do a strength WOD today and do today’s on Sunday. But if its difficult to tell then I’ll just sub in a metcon. Thanks again!
There is no definite date for the next ME (max effort) or “strength” day. My advice is to do the what you can with the tools you have. If you have the tools to do weights today, then perhaps do the most recent ME WOD you didn’t do (for example this weeks’ dead lifts), and then get to the metcon on Sunday.
Folks seem to make the most progress when they follow the main site programming. That isn’t always possible, and the world wont end if you mix the order up a bit. You just want to make sure you aren’t cherry picking the stuff you like and dropping the stuff you don’t like. Following the main site also gives a good mix of metcon, strength and the unknown.
Is there any noticeable pattern to when the next strength day might be? I’m asking b/c i’m looking for a sub for today’s workout bc I can’t get to the gym on Sunday. If sunday might be a strength day I would just do a strength WOD today and do today’s on Sunday. But if its difficult to tell then I’ll just sub in a metcon. Thanks again!
There is no definite date for the next ME (max effort) or “strength” day. My advice is to do the what you can with the tools you have. If you have the tools to do weights today, then perhaps do the most recent ME WOD you didn’t do (for example this weeks’ dead lifts), and then get to the metcon on Sunday.
Folks seem to make the most progress when they follow the main site programming. That isn’t always possible, and the world wont end if you mix the order up a bit. You just want to make sure you aren’t cherry picking the stuff you like and dropping the stuff you don’t like. Following the main site also gives a good mix of metcon, strength and the unknown.
Hope that helps.
Yeah it definitely does. I will definitely follow the mainsite WOD but because of gym constraints (being closed on sunday - atleast until this semester ends) I have to kind of cherry pick workouts for sunday atleast, or I can always add in an extra rest day. Thanks!
GM’s are a great sub. it was just something that was pointed out at the milton cert. they recommended that a decent amount of work capacity be developed in the hip-extension before progressing to actual back extensions.
