CFWUx1
21:49

looking at some of the times here I highly doubt some folks did hip back extensions (no momentum) properly. 

30:15 Rx'd

Went 3's on the hip-back extensions and broke up the ghd's a bit

      "disclosure of methods, results, and criticisms, and we’ve employed the Internet (and various intranets) to support these values. Our charter is open source, making co- developers out of participating coaches, athletes, and trainers through a spontaneous and collaborative online community. CrossFit is empirically driven, clinically tested, and community developed." 

CrossFit brought Open source to fitness and that is one of the main reason for it's success.  CrossFit in my mind is arguably the only contribution that is meaningful since the beginning of "modern sport science".  

Really enjoy these simple videos.  Just like we define Fitness, it is so important to know the real definition of the words we use and tend to miss use in our daily life.  This helps me articulate my thoughts better and more importantly develops my understanding of science. 

On top of it's correlation to fatty liver, fructose doesn't have a lot going on for itself!  Thanks for posting this article. 

18:33, no GHD so ab-mat and standing hip/backs

Subbed 1,000m run.  With 20# weight vest, time — 26:12.

It’s the second annual #weightvestmonth!  We’ve had a lot of rowing lately, and I’m trying to get a bit more running in, so I swapped those.  Runs were each ~5:30, about 8:45/mile pace.  Second and third runs felt better than the first — maybe was getting used to the vest.  The rest of the work was no big deal — but the vest made GHDs a little spicy near the end.

46m/5'10"/180

16:34 (regular sit-ups)

subbed ski erg
19:22

24:36

19:11 used bench with abmat in place of GHD. 

28:48 3 rounds sub 5m sdlhp (92,80,80), 
12 Jefferson curls @10kg kbs
12 seated good mornings @45kg
21 rolled mat sit-ups

2250m - assault bike
5 hip/back extensions 
15 GHD situps

23:11 rx’d (rowing at about 2:05 pace)
Got an asthma attack at the end of round 1 so I couldn’t really get a full breath. All hip/back extensions broken into 2 or 3 sets. First two sets of sit-ups broken into 2, then 3 sets to catch my breath. Last set unbroken with no sign of abdominal fatigue. 

22:17 Rx

19:50 rx’d

24:38
Kids slowed me down a lot

subbed:

800m run
15 deadlifts, 50# dumbbells
21 KTEs

19:42

No ghd hbe ‘s
Ab Mat sit-ups

20:07

18"23 asrx

15:29 rx

Sub 10x Jefferson curls 2 25 lb db, 21x Med ball sit ups, timed rows 3:42,4:05,4:02

23:43 rx

18:30

No GHD

3 RFT
1,000m Row
15 hip back extensions from ground
21 straight leg abmat situps 

19:50

Hotel gym
21:03
SUD’d 4 min on spin bike for row

M50/5’5”/155

3RFT-

5:00 run 15# vest
15 good morning 45# bar
21 Swiss ball sit-ups 

21:03

Total time 22:13 rx

Round 1 6:39
Round 2 7:34
Round 3 8:00

16:58
Floor hip extensions 
Ab Mat Sit Ups 

16:23 - scaled to 3 rds of 21 kb swings w/ 35#, 9 SLOW jefferson curls w/ 35#, & 15 GHD to parallel

Subbed supermans and inflatable ball GHDs:

18:45

40 / 6’0 / 200

M/41/6’3”/215

22:35 Rx

19:04 rx

M/42/180/5’10
18:29 good workout coach 

Thank you

19:35 rx

No equipment, subbed.
3:30 single unders for the rows
Back extensions over some tree trunks in the first, 15 Jefferson curls with a 20kg KB ib the second and 15 good mornings and 30 Russian swings with the same KB ib the third round.
Sit ups over a tree trunk, feet anchored.
20:34

23:38

21:02, subbed the Hip Back Ext. for a Reverse hyper style glute-leg raise laying on a box. Also subbed ghd situps for V-ups. 

Scaled
3 rounds for time of:
1,000-meter row
12 hip-back extensions (no momentum)
15 GHD sit-ups
19:47

3 rounds for time of:
1,000m row
15 back extensions (No GHD)
21 AB Mat Sit Ups 
23:29

21:55

22:28

No equipment 

100-45# SDHP
15-Superman’s
21-abmat sit-ups 

M/59/6’2”/230

20:50 
Those hip-back ext ruined me haha

M/33/5'10"/185lb

25:57 RX

Anyone who truly did hip AND back ext with no momentum knows how brutal this was. Amazing workout. Row's were 3:47, 3:45, 3:42 all at 22 s/m with damper on 4. Legs are WRECKED from the back squat + legless wod! 

19:46
Back extension bench with 20kg plate. Slow movement.
Decline bench. Full ROM with 20kg plate.
Row RX

19:35 RX

18:18 rx

19:40
1000m row
15 Supermans
21 an mat sit-ups

25:27 RX

Day 1 for me...trying to change up my normal routine of whatever I feel for the day to something more solidly planned anyhow 
22:50

14:57 RX
5:12-5:01-4:44

My lower back has been bothering me so I scaled to:
3 rounds for time of:
500-meter row
15 good mornings with pvc bar
21 sit-ups
11:56

30:40

Ran for 3:30 (about 800m for me)
GHDs and hip extensions using a picnic table
17:33

21:01 

1000m row
15 back extensions on 45° wedge bench
21 an mat sit-ups 

3 rounds 

25:37 RX

23:19 Rx’d 

Scaled to 3 rounds for time of:
 - 800m Run
 - 15 Back Extensions
 - 21 GHD Sit Ups (to parallel)
21:53

23:30

(Free entrie at a local gym)
warm up with local Coach:
Matrix S Drive Treadmill
2k row (2x4min=8min)
Technicaldrills for Deadlift, SumoDeadlift, RomanianDeadlift, Frontsquats
waaaay to much talking...but helpful

3rds
10 Jefferson curls 10kg
10 strict back extentions
21 1st.rd abmat-situps, 2.-3.rd incline sit-ups

2rds inbetween 
1k row (4min each)

not timed because of blabla with Coach, but rds all unbroken and pause only to Change stations.

18:34
Sit ups and back extension over ball 

23:03 rx 

D 15ish

Row 500, 15, 21 ghd to parallel 

29:57 Rx

~26 minutes. Scaled sit-ups to ab mat sit-ups. Didn’t have a GHD so I used a back hyper extension machine for the hip-back extensions. 

21:46 RX
.

28:40
Substituted decline bench sit-ups 

25:57..............Wow those H&B Ext always get me!

21:55 rxd 

19:13 rxd

Scaled to
1k row
15 hip back extensions
21 declined sit-ups 

29:13

20:04 Rx

44/M/183lbs  22:14 Rx

16:23 Rx.

16:23 Rx.

No rower or GHD. Changed workout to:

3 Rounds:
1000m run
30 sec hanging L-Sit
15 straight leg deadlifts @ 155lbs

28:12

Before the wod, worked up to a heavy set of deadlifts. 
135 x 15, 225 x 10, 315x 5, 335x 3.

Felt good.

Scale to 500m rows due to interval bike training this morning

15:10

My 11 year old did this as a partner wod...she did 500m row and had spare time while I finished the 1000m...24:04

31:32 1000m row 12 20# Jefferson curls 13 35# seated GM 21makeshift ghd situps on box

23:02. Row Rx. For hip-back extensions subbed: 20 good mornings 45# bar + 15 Russian KB swings 44# KB. For GHD sit-ups subbed: 21 weighted Abmat sit-ups 15# plate, legs straight.

23:00

17:42 RX, good pace just kept moving.

17:08 no rower so subbed 150 reps of 70lb low pulley rows sitting on a scooter for each 1000m row.

I'm making up the Row+Cindy from last week tomorrow with a buddy and for someone who works out alone 99% of the time, I'm not missing the chance to workout with a partner so I swapped this for 9 Deads at 275, 15 BE, 21 GHDSU. A complete different stimulus, and holy cow was it a good one. 

18:15 RX 

3:50 rows, ub ghdsu 

Slow controlled hip ext. good wod 

M/44/6'2"/185

Rx'd 
23:14

24:57 rx 

20:03 Rx 

19:23 RX'd
I have been needing work on rowing for a while so its been good to have it in the programming as much as we have.

20:14 RX

15:00 Rx’d

20.00 scaled last 15 ghd into reg sit ups

3 rft
1000m row
15 back/hip extensions
21 incline sit ups

24:05

26:23
No GHD. Scaled supermans and ab mat sit ups.

15:35
Lunch break...scaled it down for time constraints.
3 rds of row 750m
15 hip extensions
15 ghd sit ups

Row was a 1:44-46/500m pace for all 3 rows

29:00 RX

Lost some time because the rower and the GHD machines are on the opposite sides of my globo gym. 

57 / 171

Replaced shoulder is acting up so no pulling or pushing with arm. Subbed 1.35mi bike for each row. Bikes were 4:01, 4:20, and 4:15 which is probably seconds more than the rows would have been. I think it was a good sub for me.

17:28

One of my favorite articles! I'm loving these "From the archives" posts. 

3 x
4 min bike ergo
15 ball bext + su

16:30

scullcrushers 10 x 30, 8 x 40, 6 x 45, 5 x 50 kg

3 RFT:
800m run
9 35# Jefferson curl
9 75# seated good morning 
18 med ball sit up

23:49

17:45

18.01

17:44. hip extensions. 

18:05rx

Playground variant. 
3 rft 
800m run
15 hip back ext on parallel bars
21 parallel bar sit-ups
17:04

18 min 

22:22 Rx 

18:58 Rx

Those Hip/Back Extension start to burn on like rep 7. I took a quick two deep breath break at rep 12 each round. I was able to do the GHD Sit-ups unbroken, which for me is incredible. I again credit the l-sit holds.

Finished in 22:29. Harder than I thought but I'm glad for it because the lower back is very important to the major lifts I do. 

3 rounds for time:

1,000 meter row
15 Back Extension
21 Hollow Body Rock

17:58

Rows 3:46, 3:45, 3:47

24:49

No GHD & rower strap pulled off the wheel in the 1st round so subbed in 5 mins on the bike(broken monitor). I usually do standing good mornings but read the sub of seated & have never tried so did those. 

3rds
5min bike
15 seated Good Mornings (45#)
21 sit-ups over punching bag with feet anchored 

Now time to go work on fixing the rower. 

17min RX.

Did Sundays WOD due to lack of Equipment. 

32:40... each round added a 250 jump rope.. just a lil extra burn. Everything else Rx 

Great workout!

Scaled:
3 rounds for time of:
1,000-meter row
15 Good mornings 45#
21 Weighted medball situps 20#

19:33 35M, 69kg

3 Rounds 4 Time
1K Row  L7@3:59,L8@3:57,L10@3:58...row times are improving !!
15 HipExt  Slow
21 GHD full range Sit ups
21:27   Great WOD

19:48 - 38M, 85kg

18:56 rx!

Didn’t have time/energy for full Rx, diet hasn’t been super on point lately so I’m underfueled. Fiancí© is starting to get really sick. 

500-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups (half bosu)
17:16

Fiancí© 15:54

Subbed 40 calories on elliptical trainer for 1000m row: 23:04

No row i did assault bike

Assault bike 4 minutes 1500m 
15 back extension, i didn't understand the no momentum part 
21 GHD sit-ups 
Time 20:50 minutes 

21:57 rx’d 

Champions Club Scaling Notes

Lost on a half court buzzer beater last night, and figured I'd sleep on it before writing this so I'd be in a better mood. (I wrote the GHD thing a while ago). Sorry for the lateness.

STIMULUS: Another in the theme for the year dealing with having a slow, “strength” segment mixed in with an endurance segment within each round. I am wondering if all the rowing is being considerate of the cold-weather people, or if it has to do with Coach’s old saying about the C2 bringing even the best athletes to tears (probably butchered the saying).  I wouldn’t necessarily call this “Just a Workout” because I think, as opposed to the row/Cindy one, it would be good to hit the row at a pace faster than what you’re comfortable with. At least for the first round. Then use that fatigue to test your form. Midline stability is simply the ability to control your midline in any situation in any movement. So as you’re gasping for air and your legs are screaming at you, can you control every inch of the spine on the hip/back extension? Then can you keep it still in the opposite orientation with the GHD sit-up? Oh you can? Sweet! Now do it two more times.

GROUP: See the above post for notes on the multi-person GHD we built. The hip/back extensions are something I like to procrastinate on having our athletes do. The thing I value above almost anything is an athlete who I can turn my back on while they’re deadlifting and know their spine won’t change. this takes years to develop for some people and it needs to be reinforced any time we get a chance. When the back/hip extensions come up, I like to do just hip extensions for about 95% of the gym. I’m sure I’m missing out, but that’s my goal. I think our training should be movement-based, meaning we prioritize developing movement patterns over developing musculature. So I would think hip extension before hip/back extension. I’d also like to spend more time on running technique here (or rowing, if you have enough rowers) than I normally would.

WARMUP:
Hip extensions — knock this technique out of the way here to save time for row/run tech later
GHD sit-up — same
Running jump rope — running prep or just good for warming up
Pistol (or lunge) — foot/hip prep for running, or just good to practice
L-sit — because they seem to be important

KEY MATCHUP: the first 200-meters of the row/run vs. the last 21 GHD sit-up reps

SCALING THIS WELL WILL CAUSE ME TO: be out of breath going into the hip/back extensions

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Fast run/row sucks. For quality movements make it a little better.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Not much to scale in terms of weight/reps, but 15 hip/back extensions sound a lot easier than they will be.

19min58s!rx

Globo scale: if you have a GHD, do this as RXed or scale appropriately per other posts .  If not, it's time to get creative.  For GHD situps, use 2 dumbbells, a couple of flat weight plates, and a bench.  Put the plates under the bench to raise it higher; slip your feet under the dbs, and have your butt on the bench, with your body perpendicular to the bench.  Now do a full situp. If that doesn't work, do weighted abmat situps.  For the hip-back extensions, a Roman chair or back extension device will work.  If this,is not available, do 2/1 empty  barbell good mornings and 1/1 controlled Russian kettlebell swings (moderate). 

Today’s workout 
3 rounds for time 
1,000 meter row 
15 ghd back extensions (slow and controlled)
21 ghd sit-ups 


29:28

25:21 
1000m
12 Jefferson curls
12 seated goodmornings
21 abmat crunches

Modified to 1k row, 10 hip back ext and 15 GHD sit ups. 23:50

19:11 RX

Scaled to GHD to parallel
else as rx
24:56
includes +or- 2 min going from rower in basement to GHD in garage (full disclosure, I was in no hurry to get to either of them:)
m/48/175

19:26 Rx

44/M/230lbs.  26:33.  12x3 45 lbs seated good mornings, 12x3 50 lbs jefferson curls, and 3x21 situps in lieu of GDH stuff as my rec center doesnt have that machine.

21 min, scaled GHD sit-ups to incline sit-ups

Are decline sit ups a good substitute for GDH sit-ups?  I don’t have access to a GDH apparatus.

21:45

While it is true that fructose has a low glycemic index and does not cause an insulin spike. Fructose specifically will lead to fatty liver, insulin resistance and type 2 diabetes.

A GHD SOLUTION FOR AFFILIATE OWNERS AND GHD-LESS GARAGE GYM DWELLERS

I kinda wanted to wait to do a post on this until the right workout, and I figured this was as good as it would get. In 2014 a teen from our gym (one of those robotics/nerd-types who also happened to drink a lot of whole milk as a kid) designed and built a 10-person, double-sided GHD machine out of wood. It was during that winter string where every single workout seemed to have GHD sit-ups or hip extensions in them, and I was getting so freaking annoyed with having to do med-ball sit-ups, or regular sit-ups, or whatever. So I came to him (Ryan) with the idea and he made it happen. It has been a lifesaver ever since and allows us to do any rep scheme of GHDs in workouts without thinking twice. I attached a picture and video below, both links are w/f safe.

http://championsclub.squarespace.com/photos/august-18-daily-wods/21727195
https://youtu.be/_uN6rKwtQeU?t=1m47s

I am about as useful as the rest periods in Tabata push-ups when it comes to building things and using tools (better to have it than not, but not useless after a certain point), so I wish I could give you better instructions. But here’s some basic dimensions:

Base — 8ft. wide x 6’7” feet long
Benches — 10ft. long, 3’3” off the ground
Shorter side — 2’8” from middle of bench to foot board
Taller side — 3’0” from middle of bench to foot board
Foam — 6” thick, pretty sturdy, costs way more than foam should cost

The overall cost of this was $430. The freaking foam was like 300 of it. But anyway, this is a big space saver and also opened so many more opportunities once it was finished. Doing GHD stuff in a warmup is way different than doing it in a workout. Getting in and out can be tricky in big groups, and this one is not individually adjustable (though Ryan did design one that is), but our peeps are used to it and I just wanted to share it with you folks.

Here are some thoughts on scaling this workout:

Rowing- Similar to the workout from last Friday, I will have most of my athletes complete the full distance. In some circumstances, I’ll use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5 minutes I will consider reducing the distance each round.  For athletes that are beginners or de-conditioned, I will likely reduce the distance each round or have them row for a designated time duration each round.

Back-hip extensions- If you have never seen or executed this movement before, here is a video with a demonstration and primary points of performance: https://www.youtube.com/watch?v=QdCzafAXJhY. Do not sacrifice quality for speed on this movement. This exercise is very demanding when done correctly and most of my athletes will need to scale the movement or reduce the reps. For athletes that need to scale, but have some experience, I will most likely scale to a GHD back extension https://www.youtube.com/watch?v=xMyFXMZ6Ch0. I will have them focus on a controlled movement and proper execution on flexing and extending the trunk, correctly. For new athletes, I will likely have them perform a GHD hip extension https://www.youtube.com/watch?v=7X075Hrl5lE. I will have them perform this in a controlled fashion with the primary focus being on flexing and extending at the hip while keeping the trunk static. 
As a general guideline, if an athlete can perform 25 consecutive and controlled hip extensions, I will have them attempt back extensions today. If an athlete has the capacity to perform 25 hip extensions and 25 consecutive and controlled back extensions, I may have them attempt the back-hip extension today. I will scale the reps on an individual basis if needed. 

GHD Sit-ups- Although I consider the volume of this movement to be reasonable due to a long duration between efforts, I will still take a cautious approach. Most people do not have a lot of exposure to this exercise and a factor I will be mindful of is how the other movements will impact performance on the GHD sit-up. Here’s a quick video for proper execution of the movement: https://www.youtube.com/watch?v=1pbZ8mX2D1U. For athletes that have experience with this movement and have demonstrated capacity to complete more than 25 reps consecutively, I may have them perform the workout as prescribed. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they  lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Some may need a reduction in reps and potentially range of motion. This will be done on an individual basis. 

Intended Stimulus
.
This is a long effort. It will put great demands on both your aerobic and anaerobic capacity. It is a beautifully designed core workout that will work flexion/extension in the back and hips in both a slow and controlled way and using power. Keep in mind that the hip-back extensions are meant to be "strict", so even though this is still for time, prioritize control over speed. Athletes with access to a GHD machine should choose a number of reps that allows them to go unbroken or with at most one break on the GHD. Athletes new to a GHD should choose modifications and avoid this apparatus. These athletes should use any post-workout time to familiarize themselves with the GHD, and start building their capacity with it.
.
OPTION 1
3 rounds for time of:
1,000-meter row
12 hip-back extensions (no momentum)
15 GHD sit-ups

or

3 rounds for time of:
1,000-meter row
12 Jefferson curls @45lbs
12 seated good mornings @95lbs
21 AbMat sit-ups
.
OPTION 2

3 rounds for time of:
800-meter row
9 Jefferson curls @35lbs
9 seated good mornings @75lbs
18 AbMat sit-ups

Check @dotcomscaled on Instagram for a video on a Jefferson Curl