For time:
10 Sit-ups - 10 Hip & Back Extensions - 65/95 pound Thrusters, 30 reps - 50 Pull-ups
30 Sit-ups - 30 Hip & Back Extensions - 65/95 pound Thrusters, 20 reps - 35 Pull-ups
50 Sit-ups - 50 Hip & Back Extensions - 65/95 pound Thrusters, 10 reps - 20 Pull-ups.JPG)
By the way... Blake nailed this killer deadlift with no problem.
(I just snapped the pic too late when he was at full extension...sorry Blake!)
Please let us know if you want to do the Wastach Back relay. We need a commitment and the $100 registration fee by January 31. It will be a lot of fun and something to train and look forward to. For more info the link is on the front page or talk to Jason. Just do it!
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6 comments:
Hip/Back Extensions are a pretty specific version of a regular back extension, i had to watch the video three times to figure it out.
Here is the link...
http://media.crossfit.com/cf-video/CrossFit_GHD.wmv
This workout looks insanely brutal and that means FUN! See everyone in the AM, bright and early!
P.S. I want to do the Wasatch Back Relay. I have tried to start adding more running in through CFE training after regular Crossfit. I hope we have enough people to participate in the relay, I will have the entry fee to you next week sometime.
Went in this AM! It was H*ll getting there but I did. lol Did over head squats with Natalie! I have never really done them besides in a team WOD with a 45# bar. But today I did 55, 65, 70, 75, 75. (is that right Natalie) Loved it! As always lve heavy days. I will not be in, in the morning. My girl has a cheer comp. So I will see everyone Monday. Blake, Phil, Tessa, and Robbie, STRONG WORK!! They kicked butt at todays WOD. And I saw Steve afterwards pushing really hard through his. Thanks Dave, Jason, Natalie, and Steve for being there.
Nice work this am everyone!
Rockey we will put you down for the Wasatch Relay. If you have any questions about adding the CF Endurance workouts along with your daily wods ask Jason, he is doing the same thing. I think that will really help train for the run..it should be fun!
Mandy your OHS were great!
My time today was 28 minutes and change. Thrusters after 50 hip/back extentions are a killer! I scaled the GHD sit ups to 10 per round. I've had a bad experience with the GHD sit ups which I didn't want to repeat.
It was scary to do this WOD after watching Blake, Phil and Tessa suffer. Come get some!!!!!
I did the crazy WOD this AM... I'm feelin pretty sore from this week but I'm glad I did this one. I think I did it as RX'd
GHD situps (killer)
Back ext (just mean before thrusters)
Thrusters 65#
Pullups
Time: 32:13 (I think, I can't really remember)
This one was really tough. I thought I was going to meet "pukie" today but stuck it out! It's a good thing no one else did either b/c I think I'm a sympathetic puker! LOL!
Everyone did awesome today! I love the energy we have at this gym! I won't be in tomorrow... get to do my last "free" day of nurse work at the hospital tomorrow (hopefully w/ NAT)! WAHOO! Good luck ya'll!
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