Alex W - 07 February 2010 05:31 AM

What can I sub for knees to elbows?  I do not have a pull up bar or rings yet.  I watched the K2E vid and I look forward to doing them once I get a bar.

Here’s the problem: normally the sub for KTE is . . abmat situps.  But we have GHDs in the mix today.  Odd as it sounds, I would do situp variations. 

Since your GHD sub is . . . situps, do those. 

Then, for the ktes you can 1) do hanging knee raises. (if you have a dip station or two saw horses for that matter) 2) Frog situps: http://www.bodybuilding.com/exercises/detail/view/name/frog-sit-ups

(ignore the crunch and pause nonsense . .. go as high up as you can, then come all the way back down). 

The idea being that this wod is a total posterior chain wrecker and a core wrecker.  The GHDs are a hip flexor based core movement and the kte’s are a whole core lift of the legs.  Lets just get as close as we can.  Mark your substitutions and drive on.

TP

“Jackie” rx

9:41

Strength Training

Power Snatch
5-3-5 70, 80, 85 lbs
OHS
10-6-5-3-3-3 65,75,80,85,90,95 lbs

HSPU
10-7-7-8-8 = 40

Incline situps 50
back extensions 32

Cash in: CFWU x2

Puppies:
20-15-10-5 rep rounds of:
Sit-up
Back extension
Knees to elbow (progression)
45 pound Stiff legged deadlift

TIME = 8:46

Cash out: headstand core work and HSPUs (getting better at these!)

Stephen

30-25-20-15-10-5 of:

GHSU
back extensions
knees to elbows
straight leg deadlifts

time: 36m 10.2sec

M/31/6’3’‘/210lbs.

GO SAINTS! WHO DAT!

1x Joints wu + 3x CFWU including GHD Sit ups & raised legs push ups

Strength Training: Press
Warm Up: 5x 20 & 30Kg
Work Out: 40Kg x 5 - 5 - 5 & 42,5Kg x 5 - 5

WOD:
18 - 15 - 12 - 9 - 6 - 3 reps of
SDHP with 45Kg
Pull to inverted hang with bent knees and bent waist (best use of the smith machine I’ve done in ages )

Good thing this wasn’t timed. I still tried to do it as continuously as possible. Forearms were toast in round 2. :o Next time going to try and keep some part of my body straight ...

Cash Out:
15 minute stretching

Puppies:
20-15-10-5 rep rounds of:
Sit-up (feet anchored)
Back extension
Knees to elbow (subbed hanging knee raises, knees as high as possible)
45 pound Stiff legged deadlift

Total Time:  8:22

$-In:  CFWU x 2 rounds (modified with beginner PUs, 5 dips, and GHD SUs)
$-Out:  28 burpees + handstand practice with 10 HSPUs (feet on the wall).  HSPUs were broken throughout the handstand practice, but was able to get deeper today (nose 3 inches from the ground).

Buttercups:
20-15-10 rep rounds of:
Sit-up
supermans
tuck ups
15 pound Stiff legged deadlift

Time: 11:09

Great job everyone!! I did the rx’d WOD on the endurance site, and the anaerobic WOD as well.  No Stephen for me today but I’m sure I will run into him sometime!! Haha!

Still sore after the SDHP/inverted hang workout.  Took my time on the warm-up to work the kinks out.

Deadlift 5-5-5-5-5-5-5

125 130 135 140 145 150 155

Cashed out with 4 x 20 12 kg kb swings

Beautiful day here on the OR coast.  After my errands I hope to get out on my mountain bike for a quick ride.  If not that maybe just a walk for some vitamin D.

Warm up
20 minute run

3 rounds
5 pullups with bands
3 kip attempts
3 handstands
5 pushups
5 kb swings

WOD “Stephen”
Puppies:
20-15-10-5 rep rounds of:
GHD Sit-up
Back extension
Knees to elbow
35 pound Stiff legged deadlift

about 12:30

Stephen
Pack:
30-25-20-15-10-5 rep rounds of:
Sit-up - unanchored abmats
Back extension
Knees to elbow - modified, did these laying down on floor b/c of elbow tendonitis, still worked the abs
65 pound Stiff legged deadlift

20:57
The back extensions after the deadlifts were painful, lower back is definitely sore now.

Thank you Stephen…and family…and friends.

deadlifts
5-5-5-5-5-5-5

long dynamic warmup
DL bar only

85-95-105-115-125-135(F-Susan H you are my hero ) -felt tweaky so skipped 7th set

did some KTE practice for tomorrow and a couple GHD situps but again back felt tweaky.  Damn DL form…

“Kelly”
Pack scale
Five rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 20 pound ball
subbed 12.5# dumbbells for 20# wall ball shots - too light.

19.48

Griff
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

14:26 - kinda tough to run in 25 degree NYC weather at night.  I miss Miami.

“Stephen”

Sad to hear of this new Hero WOD.  Makes all the little complaints about aches and pains and snow seem the smallness that it is.

$-In: 3 x (100 single unders, 3 agility ladder runs, 10 pushups, 10 OHS)

WOD:

30-25-20-15-10-5 rep rounds of:
Sit-up - unanchored abmats
Supermen
Double Straight Leg lifts (pilates style)
42# Stiff legged deadlift

Result:  19:44

$-Out:  1 x 20 x 42# Front Squats, 2 x 10 x 42# Overhead Squats