Pack:
Four rounds for time of:
20 Glute-ham sit-ups
15 Back extensions
Time = 15:35

Used my decline bench for sub on GHD. Not a great time but I wasn’t going for speed; tried to focus on form over time.

vaene - 13 May 2009 10:55 PM

Have membership at NYSC and they only have those 45 degree back extension and regular situp benches, any advice on subbing or improvising a roman chair like device

Yeah, put down two dumbells to anchor your feet, sit sideways on a bench and go to parallel. 

That’s worked for me in a pinch.

Quick post to show I’m alive and well.  In middle of a work crunch, but very exciting! Couldn’t log on.

Sat - CF Diesel WOD. Had 1-arm db snatches (probably my worst event). And box jumps, 18”

Sun - 5x800m “run”. New BIOM shoes are awesome. Before them, any WOD with a run didn’t really count as a metcon because I had to walk or slow down so much because my body hurt. Body doesn’t hurt now; I can now theoretically run. Now just limited by lack of fitness. I need to find TP’s sentence about how CF just shows you how out-of-shape you really are.

Mon, Tues, Wed - 6:00am run around the lake near my office. The path has some “World Trail” equipment, so I’ve been able to toss in some parkour type stuff, like attempts at jumping over railings. (Best to do that when no one is looking.) Also doing dead hangs for time, jumping pullups, that kind of stuff.

-FD

TP - love the beers in your sig!

The Porch:
Four rounds for time of:
30 Glute-ham sit-ups (Sit-ups with rolled up blanket under lower back)
25 Back extensions

Time = 10:18

Day 32.

Thursday 090514

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

Post time to comments.

Compare to 090331.

Did WOD. Time: 10 minutes

Added an 800m run at the end of the WOD: 4:17.

2009-05-13 Wednesday
Scaled CFWU 3 rounds of 7 reps of:
Samson Stretch, Back Extensions, Straight Leg lifts (via one of those racks w/ half an exercise ball on the back and bars for your forearms to support you while hanging. wtf are those called?).

Cindy
Puppies:
Complete as many rounds in 12 minutes as you can of:
3 Assisted Pull ups @ ~25-30% body weight
4 Push-ups
7 Squats

9 rounds + 3 assisted pull ups + 4 pushups

Running 2 days behind due to work, did “Cindy”
5 pull up (jumping)
10 push up
15 squats
20 min time
10 rounds + 5 pull ups + 10 push ups
still very bad with pull ups can’t seem to make any progress.  How can I get better at this? I do some sets of modified or assisted pull ups every day but can’t seem to move up on unassisted pull ups.

pancakes - 13 May 2009 09:29 PM

What are the recommended subs for the glute-ham sit-ups? I don’t have one of those fancy tables at my gym.

(Reread GD’s post and found what I was looking for)

I don’t have the have those tables either in the small gym I workout at.  Here is what I do:

Back extensions:  Go to the Preacher curl bench.  Wedge your legs under the bottom of the front pad and lay down facing the ground on the seat with your groin/pelvis on the seat and waist just off the seat.  May be a little limited in range of motion but it works.

Glute-ham’s:  Go to your universal machine, to the Lat station.  Place an excercise ball of the appropriate size adjacent to the front of the seat.  Wedge your ankles under the pads where your knees would go if doing Lat pulldowns, set your butt on the ball and you should be good to go.

Not perfect . . . but let’s you get the excercise in.

IKE - 13 May 2009 07:13 PM

I just made a homemade GHD using my plyo-box (that is also homemade) and one of my punching bags strapped to the top and a 2X4 screwed to the wall of my shed (AKA GYM)....It works great!!! Can’t wait to use this tomorrow.

Post pictures, please.

Back Squat 5-5-5-5-5 reps
95, 115, 135, 155, 165 (2)

Cashout
Four rounds of
HSPU (6-4)
Knees to Elbows (10)
Calf raises @ 90lbs (10)

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups, purple resistance band.
10 Push-ups
15 Squats

12 rounds. Really practiced my kipping motion, as hard to hammer down in learning to do pull-ups on my own.

4-13 WOD and 4-14 WOD (competed both back-to-back today)

CFWU x 2

Cindy
5-pull ups
10 push ups
15 squats

11 rounds compted in 20 mintues

4-14 WOD

Big Dawgs Rx
12 minutes x 4 rounds

cool down- practiced hand stands

IM SHOT!!

I started dabbeling in Crossfit a few months back, but didn’t fully commit until April 27th 09. I LOVE IT!!! I found out about Crossfit from a good friend who is also a Navy Seal and who just started to be a Seal trainer. Love all the information I get from here.

“Cindy”
3 Pull-ups
6 Push-ups
9 Squats

19 Rounds + 3 Pull-ups

All Pull-ups were Kipping and felt to be the strong point. I just learned to kip about 2 weeks ago and it has opened new doors. Push-ups were good, but not as strong as the pull-ups. Oh the Squat, they slowed me down the most. My legs were still sore from those back squats the other day.

M/28/5’11”/175
CF since 4/27/09

kepo - 14 May 2009 07:09 AM

I started dabbeling in Crossfit a few months back, but didn’t fully commit until April 27th 09. I LOVE IT!!! I found out about Crossfit from a good friend who is also a Navy Seal and who just started to be a Seal trainer. Love all the information I get from here.

“Cindy”
3 Pull-ups
6 Push-ups
9 Squats

19 Rounds + 3 Pull-ups

Welcome! Good job!

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

5:56