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Sunday, January 5th, 2014 - Back squat, GHD Sit-ups, Back extensions
Posted: 04 January 2014 07:17 PM   [ Ignore ]
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For time:
95 pound Back squat, 50 reps
50 GHD Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 GHD Sit-ups

Compare to 101009.

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

M/54/5’11”/190

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Posted: 04 January 2014 07:29 PM   [ Ignore ]   [ # 1 ]
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Usual warning!  IF YOU DON"T REGULARLY DO GHD SIT UPS DO NOT DO THEM IN A WOD!  Yes I am shouting.  Please take this seriously.  On another note for todays WOD.  IF YOU DO NOT REGULARLY DO A LOT OF GHD SIT UPS DO NOT DO THIS WOD AS RX’D.  Its 100 of the buggers.  We want you healthy and able to train Monday.


Big Dawgs
as Rx’d

Women - 65/50/35

The Porch
For time:
95 pound Back squat,35 reps
35 GHD Sit-ups
75 pound Back squat, 35 reps
35 Back extensions
55 pound Back squat, 35 reps
35 GHD Sit-ups

Women - 65/50/35

The Pack
For time:
65 pound Back squat,35 reps
35 Sit-ups
55 pound Back squat, 35 reps
35 Back extensions
35 pound Back squat, 35 reps
35 Sit-ups

Women - 45/35/25

Puppies and Buttercups
For time:
15-25 pound Back squat, 10-20 reps
10- 20 Sit-ups
10-15 pound Back squat, 10-20 reps
10-20 Back extensions
pvc-5 pound Back squat, 10-20 reps
10-20 Sit-ups

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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: 05 January 2014 05:43 AM   [ Ignore ]   [ # 2 ]
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140502 SUNDAY

WU:3x15- sit-ups, squats, hip raises, Sampson’s, shoulder dislocates

WO: tabata - lowest (highest) {total}
single unders:                      27 (35) {253}
box jumps:                          15 (15) {120}
10lb med ball vert throws:  16 (16) {128}

CD: 30 seconds each - squat hold, plank hold, up dog, down dog

Comments: No good place to do wall balls, so instead of aiming for a wall, I sat Indian- style and threw vertically towards the ceiling.

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 05 January 2014 06:35 AM   [ Ignore ]   [ # 3 ]
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For time:
65 pound Back squat,20 reps
20 Sit-ups
55 pound Back squat, 20 reps
20 Back extensions with stability ball
35 pound Back squat, 20 reps
20 Sit-ups

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Willis
M/60/6’0/187

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Posted: 05 January 2014 07:16 AM   [ Ignore ]   [ # 4 ]
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SheepDawg - 05 January 2014 05:43 AM

140502 SUNDAY

WU:3x15- sit-ups, squats, hip raises, Sampson’s, shoulder dislocates

WO: tabata - lowest (highest) {total}
single unders:                      27 (35) {253}
box jumps:                          15 (15) {120}
10lb med ball vert throws:  16 (16) {128}

CD: 30 seconds each - squat hold, plank hold, up dog, down dog

Comments: No good place to do wall balls, so instead of aiming for a wall, I sat Indian- style and threw vertically towards the ceiling.

Interesting way to do wallballs SheepDawg ,Remember that the main component on the Movement is to work ones Squat and explosiveness making the body efficiently transition from Squat to thrust , I think I got more out of the Squat portion then the thrusting part personally. Try Just pushing/thrusting ball up vertically in the air and catching it instead of using wall . Congratulations on your recent 7 lbs Weight loss. Great Job sticking with it.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 05 January 2014 07:23 AM   [ Ignore ]   [ # 5 ]
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Therealmrb - 05 January 2014 06:35 AM

For time:
65 pound Back squat,20 reps
20 Sit-ups
55 pound Back squat, 20 reps
20 Back extensions with stability ball
35 pound Back squat, 20 reps
20 Sit-ups

Sorry If I haven’t said Hi in the Past Willis. Good luck on your Workouts.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 05 January 2014 07:36 AM   [ Ignore ]   [ # 6 ]
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5/1/14

Pack
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups,5kg
10 Push-ups with feet on 24” box
15 Squats holding a 10kg plate

12 rds 14 squats,

Stiff from yesterday but pleased with the result, kept good form all the way through!!!!!

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 05 January 2014 08:45 AM   [ Ignore ]   [ # 7 ]
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It’s been years since I’ve posted here. I’m going back to doing scaled .com every other day. My pregnant wife is too!

I did:
35 lb sandbag front squat, 50 reps
25 sit-ups
25 lb sandbag front squat, 50 reps
25 supermans
15 lb dumbbell front squat, 50 reps
25 sit-ups

Based on the number of Pandora songs I went through, took me 12-15 minutes.

F31/5’2/155

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Posted: 05 January 2014 10:23 AM   [ Ignore ]   [ # 8 ]
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Women’s RX but slightly different weight 65/50/40
18:50

Ran 1.1 miles to gym and walk jogged home.
Back extensions felt the most taxing for me, rolling up and rolling down.
The GHD sit ups actually felt good, but I didn’t touch the floor.

Bad news:
My achilles tendinitis has flared up horribly. I can’t run more 1.2 miles without it burning in pain.
Need to ice it and sub something for running for a bit.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 05 January 2014 10:27 AM   [ Ignore ]   [ # 9 ]
Big Dawg
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Welcome back, ataraxite!

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 05 January 2014 11:04 AM   [ Ignore ]   [ # 10 ]
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OPG57 - 05 January 2014 07:16 AM
SheepDawg - 05 January 2014 05:43 AM

140502 SUNDAY

WU:3x15- sit-ups, squats, hip raises, Sampson’s, shoulder dislocates

WO: tabata - lowest (highest) {total}
single unders:                      27 (35) {253}
box jumps:                          15 (15) {120}
10lb med ball vert throws:  16 (16) {128}

CD: 30 seconds each - squat hold, plank hold, up dog, down dog

Comments: No good place to do wall balls, so instead of aiming for a wall, I sat Indian- style and threw vertically towards the ceiling.

Interesting way to do wallballs SheepDawg ,Remember that the main component on the Movement is to work ones Squat and explosiveness making the body efficiently transition from Squat to thrust , I think I got more out of the Squat portion then the thrusting part personally. Try Just pushing/thrusting ball up vertically in the air and catching it instead of using wall . Congratulations on your recent 7 lbs Weight loss. Great Job sticking with it.

Thanks, OPG, I feel like I hit a plateau on the weight loss over the past month. I’ve looked at my diet, my workout levels and intensity, and sleep habits. I found a couple areas to work on.  We’ll see how it goes….

The medicine ball throws were the only thing I could think of to do for the tabata given the space restrictions with which I have to work.  The problem I have is my workout area is in the basement; I’m 6’4” tall, and the finished ceiling is 8’- throwing from a standing position is impossible. I tried doing slam ball, but, due to the impact mats we have down for TKD, I couldn’t get any bounce. I could try starting from a squat, exploding up, and extending my arms upwards while holding the ball, but, in my mind, I may as well just use kettlebells.

I can’t wait for spring so this snow melts and I can do some of these outside again. I welcome any suggestions from anyone on an alternative (or a donation of $20k to build a heated pole barn with high ceilings).  grin

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

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Posted: 05 January 2014 11:53 AM   [ Ignore ]   [ # 11 ]
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Glorybelle - 05 January 2014 10:23 AM

Women’s RX but slightly different weight 65/50/40
18:50

Ran 1.1 miles to gym and walk jogged home.
Back extensions felt the most taxing for me, rolling up and rolling down.
The GHD sit ups actually felt good, but I didn’t touch the floor.

Bad news:
My achilles tendinitis has flared up horribly. I can’t run more 1.2 miles without it burning in pain.
Need to ice it and sub something for running for a bit.

Sorry to hear about the achillies tendon Glorybelle . I guess rowing might be an option, I know there will be some movement in the Tendon but nothing like running. I hope it resolves itself soon.take care

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 05 January 2014 11:54 AM   [ Ignore ]   [ # 12 ]
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Today’s workout:

Buy-in: 11 squats and 3 burpees (as per the 30-day challenge I’m in); brief run-through of the movements required for the WOD.
WOD:
Puppies Plus:
For time:
30 pound Back squat, 15 reps
20 Sit-ups
20 pound Back squat, 15 reps
20 Back extensions
10 pound Back squat, 15 reps
20 Sit-ups

Time: 6:48.7

Broken back squats in the last two sets, 2-3 breaks per set. I think my quads were starting to run out of starch a little, aided and abetted by the 30-day challenge and especially all that stair climbing yesterday. Sit-ups and back extensions not that hard, all unbroken. A solid, satisfying effort taking a little less time than I had originally projected for it (I figured somewhere in the 10-12 minute range).

Cash-out: 15 minutes elliptical, 235 calories burned. Sold out nicely here too.

All things considered, I’m looking forward to a day of just squats/burpees and elliptical or possibly stationary bike or running. I was especially grateful for the off day from push-ups and upper body work today.

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M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

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Posted: 05 January 2014 12:27 PM   [ Ignore ]   [ # 13 ]
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Sunday 140105
Back squats, GHD, back extensions

The Porch
For time:
95 pound Back squat,35 reps
35 GHD Sit-ups
75 pound Back squat, 35 reps
35 Back extensions
55 pound Back squat, 35 reps
35 GHD Sit-ups

13:10

I was going to do 15-20 GHD’s in rnd 3 but my back started hurting at the end of the squats and I knew better than to push it.

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M/41/6’4”/190
“The wind blows where it chooses,” Jesus said, “and you hear the sound of it, but you do not know where it comes from or where it goes. So it is with everyone who is born of the Spirit.”
John 3:8

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Posted: 05 January 2014 12:30 PM   [ Ignore ]   [ # 14 ]
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Front squat
45 x 10
95 x 5
135 x 3
155 x 2
165 x 2
175 x 1
185 x 1
195 x 1
200 x 1 (PR)
205 x 1 (PR)

10 pound PR, felt solid throughout and staying upright is getting easier and better. Last rep was a grind…

12:00 AMRAP
5 front squats 135#
10 decline diamond pushups
15 KBS 53#
100m jog to end of driveway
100m sprint back

4 rounds + 2 front squats

In
2 rounds
100 jump rope singles
25 jumping jacks
10 squats
10 situps
10 supermans
DROMS

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M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

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Posted: 05 January 2014 12:30 PM   [ Ignore ]   [ # 15 ]
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Warm up: 3x (15 good mornings 20kg, 15 sit ups, 15 pull ups)

Strength:
DL kg: 10x60, 5x80, 5x100, 5x123, 5x138

Metcon <10: Diane
21-15-9 of:
DL 101.5kg,
HSPU (head to 14cm block)
Time: 8:14

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M/47/80kg

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