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Saturday, August 24th, 2013 - GHD sit-ups, Back extensions, OHS
Posted: 23 August 2013 04:18 PM   [ Ignore ]
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SATURDAY 130824

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

Post rounds completed to comments.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we 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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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 24 August 2013 01:13 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs and Pack
As rx

Women - 65

Puppies
Complete as many rounds as possible in 12 minutes of:
5 Sit-ups
7 Back extensions
65 pound Overhead squat, 9 reps

Women - 45

Puppies
Complete as many rounds as possible in 12 minutes of:
5 Sit -ups
7 Back extensions
pvc - 25 pound Overhead squat, 9 reps

Usually caveats here:
If you don’t normally or routinely do GHD sit ups do not do them n a WOD. Scale instead to regular sit ups.
If your air squat is not really good and your front squat near perfect at light to medium loads there is no reason to do overhead squats. Scale to air or front squats instead.

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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: 24 August 2013 01:24 PM   [ Ignore ]   [ # 2 ]
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Complete as many rounds as possible in 12 minutes of:
5 Sit-ups
7 Back extensions Supermen
65 pound Overhead squat, 9 reps

9 rounds + 5 Sit-ups + 4 Supermen

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Oak Ridge, TN
M / 32 / 5’11” (181 cm) / 225lb (102 kg)
CrossFit-ing since 1 May 2012

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Posted: 24 August 2013 01:32 PM   [ Ignore ]   [ # 3 ]
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130820

“Falkel”

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Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 23 inch box
15 foot Rope climb, 1 ascent

Post rounds completed to comments.

13 rounds + 7 HSPUs

HSPUs kipped, Abmat under head, first 4 rounds unbroken, 5-10 broken once, 11-14 broken twice.  Box jumps all unbroken but step downs.  Last 4 rope climbs done legless as my shins were crying no mas.

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M 52/5’10”/180

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Posted: 24 August 2013 01:47 PM   [ Ignore ]   [ # 4 ]
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Press up to 5x150 then 11x130

3 rft
Row 500m
5 press, 130
5 push press, 130
5 push jerk, 130

11:41 - first round unbroken but loads of pity thereafter

Job done though, so hey ho

Cheers, kempie

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Take a deep breath ... Now do it again!
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BX Coaching Gold - “your doing all the right stuff its just coming out all wrong. “
CFSB Dummie’s Playground

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Posted: 24 August 2013 01:58 PM   [ Ignore ]   [ # 5 ]
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Barbell Club

Buy-In:
KB Swings (53/12)2
Air Squat 8/2
Press (45/8)/2
Drop Snatch (45/4)3
Strict Pull-ups 5+4+3

Drop Snatch (75/4)5
That was deceptively challenging.

Overhead Squat (135/4)4

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 24 August 2013 02:44 PM   [ Ignore ]   [ # 6 ]
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Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

Subbed Ab-Mat Situps and Supermans

5 Rounds + 12 Reps

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M / 27 / 5’11” / 150

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Posted: 24 August 2013 03:25 PM   [ Ignore ]   [ # 7 ]
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“OPG57 Grinder”    2 Mile Run + 5000 Meter Row +  5 Mile Bike ride on dirt.  + Pulgatory from Crossfit Games Masters.55-59   div.    50 reps push press 93 lbs.  100 foot sled pull 135 lbs. using 100 ft. rope   40 Burpees   100 foot sled pull 135 lbs.  30 SDHP 52 lbs KB   100 ft. Sled pull 135 lbs.  Run 100 meters to finish.  Time 1:33:40   last time   2 weeks ago   1:36:02   Progress!  Yes! grin

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 24 August 2013 03:29 PM   [ Ignore ]   [ # 8 ]
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CrossFit Strength Bias
Cycle 2, Week 1, Day 1
LBBS 5x 90kg

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps
8 Rounds

...
here is my strength program:
1x5@:
    w1(65%) w2     w3     w4     w5     w6         w7     w8     w9     w10     w11   w12(85%)
LBBS 90     92.5   95     97.5   100     102.5   105   107.5   110   112.5   115   117.5
DL     97.5 102.5 107.5 112.5 117.5   122.5   125   127.5   130   132.5   135   137.5
FS     57.5   60     62.5   65     67.5     70       72.5   75     76.25   77.5   78.75   80
SP     42.5 43.75   45   46.25   47.5   48.75     50   51.25   52.5   53.75   55   56.25

LBBS goes up 2.5kg per week.
DL +5kg for fist 5 weeks then +2.5kg for next 6.
FS +2.5kg for 7 weeks, then +1.25kg for 4.
SP +1.25kg per week.
This way all lifts start at 65%1RM and end at 85%1RM in 12 weeks. raspberry

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Posted: 24 August 2013 04:04 PM   [ Ignore ]   [ # 9 ]
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SATURDAY 130824

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

6 rounds + 5 GHD SUs

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M/47/5’ 11”/210#

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Posted: 24 August 2013 04:11 PM   [ Ignore ]   [ # 10 ]
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OPG57 - 24 August 2013 03:25 PM

“OPG57 Grinder”    2 Mile Run + 5000 Meter Row +  5 Mile Bike ride on dirt.  + Pulgatory from Crossfit Games Masters.55-59   div.    50 reps push press 93 lbs.  100 foot sled pull 135 lbs. using 100 ft. rope   40 Burpees   100 foot sled pull 135 lbs.  30 SDHP 52 lbs KB   100 ft. Sled pull 135 lbs.  Run 100 meters to finish.  Time 1:33:40   last time   2 weeks ago   1:36:02   Progress!  Yes! grin

Nice!

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 24 August 2013 04:17 PM   [ Ignore ]   [ # 11 ]
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Saturday 130824   3:00 pm start-  93 degrees in garage gym with cooler on

Usual WU: 3 rounds of: Samson stretch, 5 shoulder dislocates, 15 OHS w/pvc pipe, 15 ab-mat sit-ups, 15 good-mornings w/45 #, 12 pull-ups, 12 dips. 

WOD;
Puppies - Plus
Complete as many rounds as possible in 12 minutes of:
5 Sit -ups
7 Back extensions - sub good-mornings w/45# bar.
pvc - 25 pound Overhead squat, 9 reps - sub 45 pounds

7 rounds in about 9 minutes

Finished 7 rounds and had just under 3 minutes left and was interrupted by my kids. After a few minutes I was considering restarting the whole WOD because I didn’t feel that tired yet, but I had other things to get done today and not enough time. 
This is another reason why I work out at 5 am most of the time, when the kids are all asleep. 
OH WELL, at least I got some workout done, and moved my ceiling mounted pull up bar, and organized my garage gym a little. Better than sitting on the couch.

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M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 24 August 2013 04:43 PM   [ Ignore ]   [ # 12 ]
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OPG that is a ton of work you did today - you did more in a day then I do all week!

That must stand for One Persistent Guy !!!  grin

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M/44/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 24 August 2013 05:10 PM   [ Ignore ]   [ # 13 ]
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@Home

Warm-up
1,000m Row

Intro WL Program: Week 5/Day 2
2 Snatch Pull + Snatch (hip): 1@60%, 1@70%, 1@75% x3
Session: Burgener Warm-up x2, 75x1x3, 95x1x3, 125x1, 145x1, 165x1x3

2 Clean & Jerk: 1@60%, 1@70%, 1@75% x3
Session: 135x1x5, 155x2, 175x2, 190x2x3
No touch-and-go, dump and quick reset

Front Squat: 3@90% x3
Session: 135x8, 225x5, 275x3x3

Metcon
15-12-9
Thruster, 95#
PU

Time: 2:44
UB until 9 PUs, then 4/1/2/2. Target was sub 3:00. Plan was for a rest and then repeat at higher weight and lower rep scheme. However, not sure if it was the earlier work or the fact that I went all out and pushed the redline so hard, but I blew a gasket and did not recover during the planned rest period.

Then,

Cool Down...400m Walk + 1,000m Row

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 24 August 2013 05:20 PM   [ Ignore ]   [ # 14 ]
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Warm up: 1000m row

Metcon <20: Backwards filthy 35
35 Double unders,
35 Burpees,
35 Wall ball 6.5kg,
35 Back extensions,
35 Push press 20kg,
35 abmat sit ups (butterfly legs),
35 Walking lunge steps,
35 T-bar swings 16kg,
35 Jumping pull ups,
35 Box jumps 20”
Time: 16:29

Skills: 4x (5 false grip ring pull ups, 5 ring dips)

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M/47/80kg

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Posted: 24 August 2013 05:56 PM   [ Ignore ]   [ # 15 ]
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frosty996 - 24 August 2013 04:11 PM
OPG57 - 24 August 2013 03:25 PM

“OPG57 Grinder”    2 Mile Run + 5000 Meter Row +  5 Mile Bike ride on dirt.  + Pulgatory from Crossfit Games Masters.55-59   div.    50 reps push press 93 lbs.  100 foot sled pull 135 lbs. using 100 ft. rope   40 Burpees   100 foot sled pull 135 lbs.  30 SDHP 52 lbs KB   100 ft. Sled pull 135 lbs.  Run 100 meters to finish.  Time 1:33:40   last time   2 weeks ago   1:36:02   Progress!  Yes! grin

Nice!

Thanks Frostie!

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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