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Wednesday, May 26, 2010 - L-sit, Good Mornings, Sit-ups, Back Ext.
Posted: 25 May 2010 04:04 PM   [ Ignore ]
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Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information. 

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie. Wwe want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the beginners forum

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

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Posted: 25 May 2010 08:05 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
as Rx’d

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Three rounds for time of:
30 seconds L-sit
45 pound barbell Good mornings, 15 reps
30 Abmat sit-ups
25 pound plate Back Extensions, 15 reps

For the L-sit, accumulate 30sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Puppies:
Three rounds for time of:
10-15 seconds L-sit
pvc - 15 pound barbell Good mornings, 15 reps
20 Abmat sit-ups
Back Extensions, 15 reps

For the L-sit, accumulate 10-15 sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 25 May 2010 08:27 PM   [ Ignore ]   [ # 2 ]
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60 seconds L-sit
40 pound curlbar Good mornings, 30 reps
60 sit-ups
25 pound plate Back Extensions, 30 reps

17:11

I figured out I can’t do an L-Sit, these were done with feet pressing against wall for support.  Looking for a progression, seems like knee-only l-sits are probably a better.  Any thoughts?

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Crossfit Birthday 100409

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Posted: 25 May 2010 08:39 PM   [ Ignore ]   [ # 3 ]
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J.T.

2x CFWU (no pushups or dips but I did do snatches with 45# barbell)

Scaling: very, very last dog in the pack:

21-15-9

HSPU: Feet up on freezer about 3ft high
Ring dips- I actually did those!
Pushups

I had to break all the reps ups into 3 or 4 at a time.

Time: 17:15

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M/33/6’2’‘/190

CF DOB 08 April 2010

“It matters not how straight the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the Captain of my soul.” Invictus by William Ernest Henley

‘‘Give me a minute, I’m good. Give me an hour, I’m great. Give me six months, I’m unbeatable.’’ Col. John ‘Hannibal’ Smith

‘‘If you done it, it ain’t bragging.’‘
Walt Whitman

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Posted: 25 May 2010 08:48 PM   [ Ignore ]   [ # 4 ]
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My hamstrings are very tight, which prevents me from getting the full range of motion on good mornings.  Would it be better to just to the range I can do without losing my lumbar spine position?  Or sub another exercise, such as supermans or back extensions?

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M/24/5’7”/170
Crossfit DOB: 9/11/09

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Posted: 25 May 2010 11:08 PM   [ Ignore ]   [ # 5 ]
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Buy in
- Hip and shoulder mobility

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Three rounds for time of:
- 30 seconds L-sit
- 20kg barbell Good mornings, 15 reps
- 30 Abmat sit-ups
- 10kg plate Back Extensions, 15 reps
Time 11:09

Cash out
- HSPU x5 x3 - while in between sets making a breakfast omelette

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“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/44/5’10”/75kg

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Posted: 25 May 2010 11:39 PM   [ Ignore ]   [ # 6 ]
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4 rounds for time of:
- 400 m run
- 50 squats
Total Time: 23+min

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M/33/5’8”/185 lbs

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Posted: 26 May 2010 12:29 AM   [ Ignore ]   [ # 7 ]
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3 rounds for time of:
60 secs L-sit
30 good mornings,45lb bar
60 abmat situps unanchored
30 supermans holding 25lb
Time=28.44

Very,very slow! The only exercise I could keep moving on was the good mornings. Situps I have trouble with in high numbers anyway so unanchor them and they are a real problem. Not sure if the supermans were a good sub. They normally feel ok as a sub for back extensions but holding the 25lb made them feel arkward and im not sure if they did the job today. I almost went with 95lb stiff legged deadlifts instead. Does anyone know if that would be a good sub in future please?

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Male,31yr old,5ft10ins,78kg

Xfit started 02-08-08 smile Uk Xfitter

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Posted: 26 May 2010 12:39 AM   [ Ignore ]   [ # 8 ]
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Pack scaling

30 Sec “L” sit (turned into a tuck sit for the last two rounds)
45# barbell good mornings, 15 reps
30 abmat sit ups
25# back extensions, 15 reps

13:44

Oddly enough, on each round, it was the back extensions that wiped me out.


Not sure Im pulling enough energy yet at 4am, we’ll see how the new schedule works out over a few weeks time. I do have to say, I LOVE having the entire gym nice and alone and quiet all to myself where I can have any piece of equipment I want without having to worry about anyone using it or being there when I come back for the next round…

On a side note…everyone pray for me..today is my first day of a lot of days where Im not drinking coffee. Yea, I now have to get up earlier AND live without coffee. Oh this is going to suck.

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F/31/5’0”/135lbs/Started CF 091205

milspecchick.wordpress.com

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Posted: 26 May 2010 02:47 AM   [ Ignore ]   [ # 9 ]
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AM PT:

Ran 3.62 miles in 36:09 (w/ unit)

JT:

21-15-9
DB Shoulder press w/ 20 lb DBs
Dips (needed 80 lbs assistance 1/2 through last set)
Push ups

11:44

1 round of Tabata on treadmill: 7.5 decline/7.5 speed

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ATW!
M/26/6’5”/215

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Posted: 26 May 2010 03:14 AM   [ Ignore ]   [ # 10 ]
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Three rounds for time of:
60 sec holding pull up position (with chin above bar) and tuck legs
45# barbell Good mornings, 30 reps
60 Abmat sit-ups, feet unanchored with soles together
10# plate Back Extensions, 30 reps

23:44

Good mornings always unbroken
Back extensions broken in 3 or 4 sets

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F/29/5’10/100

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Posted: 26 May 2010 03:14 AM   [ Ignore ]   [ # 11 ]
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Buy In

5 mile exercise bike

L-sit, Good Mornings, Sit-ups, Back Ext. Packish
3 rounds for time
30 Sec L Pull up hold no paralettes
45lb good mornings x 15
30 Towel sit ups
25lb back extensions x 15

time : 17.00

had to sub the last set of Back extensions for a lower weight went 5kg

Buy out

Burpee Challenge day 4

OHS 45lb x 10

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Posted: 26 May 2010 03:18 AM   [ Ignore ]   [ # 12 ]
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QUESTION: I graduated with a four year degree in sports physiology from springfield college in MA, two sport athlete in college, so I have a pretty good idea of
stretching and lifting. However I can not nor could I ever get loose, the target area that is bothering me is my hips, hip flexors and groin. I stretch dynamically before
lifts with foam rolling, I stretch after mainly with static stretching heat or ice depending. I have always been naturally tight and also have had problems with tightness in
the shoulders. I’ve tried basically ever stretch and sequence there is, im sure whatever someone comes up with for advice ive done or have done alot of research on
it, but it someone has some kind of voodoo remedy that will loosen the lower half of my body up please don’t hesitate to let me know. I believe my lifts will show
drastic improvments if I can figure this out. One thing I come up with is just stretching two to three times a day, but with a busy sch. it gets tough.

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M/24/5’8”/180

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Posted: 26 May 2010 03:36 AM   [ Ignore ]   [ # 13 ]
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CFWU x 2,

Puppies:
Three rounds for time of:
10-15 seconds L-sit (damn…those are fun..)
pvc - 15 pound barbell Good mornings, 15 reps
20 Abmat sit-ups
Back Extensions, 15 reps (subbed hyper extensions on the floor holding for a couple of seconds each time, as i have no equipment for these - anybody have a better suggestion?)

total: 15.38

burpee challenge day 6

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M/40yo - weight now 210lbs (was 285 as of jan 1st 2010) height 6’3

crossfit first workout may 19th 2010

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Posted: 26 May 2010 03:42 AM   [ Ignore ]   [ # 14 ]
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When I have to do them at home, I lay across my coffee table with my hips and thighs on the table and my upper body hanging off and I hook my feet under the arm of my recliner…or my husband holds my legs down.,

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F/31/5’0”/135lbs/Started CF 091205

milspecchick.wordpress.com

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Posted: 26 May 2010 03:56 AM   [ Ignore ]   [ # 15 ]
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4 rounds 500 m row

1:50
1:55
1:59
1:57

all under 2.

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