남(m)/45/171cm/98kg/220829/
3 rounds, SLOWLY, of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
10 hip-back extensions
20 back extensions
20 hip extensions
Post time to comments./
40분만 실시함/
1라운드+ T2B 6회/
월요일 저녁와드

CFWUx1
22:47

subbed tuck jumps & push-ups, for time

12:05

17:12 rx -That wod should be called “Corey”!

I did all reps slowly but took lots of breaks on back extension and hip extension. Unbroken on the other stuff. 5 seconds per rep on unbroken HBE. York Ghd on 12. Straight legged strict ttb/ankle to bar. 

185/40/69”

17:20

Ghd subs...
Toe2bar, k2e Rx
Toe2bar, Jefferson curl with 10#
Back ext on bench, Jefferson curl 25#

Didn't time because it was as slowly as possible

23:38

Rx done

M/35/5'10"/190

Rx'd completed

Didn't log the time.

✅ (20:13)

Rx ~32mn with partner, alternating exercises, so about 16' each
Did all movements Rx, hip/back ext is indeed a tricky one.

Strict T2B were hard, flexibility limits, slight bent knee at the top of the rep, held a mini band between my feet for the bar work to focus on feet together. 
The 20 Back extensions were the hardest of the GHD work, had to break a couple times on that one. The back pump. 

This will actually be only my second time performing the WODs.  I started to use CrossFit a couple of years ago but mainly focused on triathlons.  I really can't pay for the local CrossFit gym and my work offers a free membership at another place.  Its a good gym and offers plenty of space and a lot of equipment I see on the website (they have an assault bike!) so I try to do the best I can.  I love the variety I see offered and look forward to great sessions!

00:5::31

M/25/160

20:07 rx’d 

Remember folks, this WOD is not for time. If you’re posting your time, you’re missing the point. It’s like saying you did a 5x3 heavy deadlift session in 4 minutes.

3 rounds not for time
5 strict T2B
5 strict K2E
10 T2B
10 good morning 45# barbell
10 Jefferson curls 26# kettle bell 

3 rounds in 25:10. 
It took me awhile to get used to the hip-back extensions and back extensions using the GHD. 

Not sure of the time... 
5 T2B
10 K2E
10 T2B
10 hip & back extensions (on steel, immovable p-bars)
20 Jefferson curls (w/very small KB)
20 RUS KBS w/50#s

M/36/165

As rx’d

Was really surprised at how nauseous I felt after the back and hip extensions. Core currently feels a little blasted. Good workout. 

26:16 Rx 

Hello Hammies!  

16:44 Rx

It burned soo bad. I went as slow as last time, but I was able to get much bigger sets this time.

26:30 at home

3 Rds 

5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars
20 Good Mornings (45#)
20 Supermans
20 Dumbbell swing (35#)
19:21

22:49 Rx
Compare to 161031: 19:40.
My movement patterns are probably better now, but back then I had a regular accessory routine that included BE and HBE.
m/51/5'11"/200#

25:20 (22:20 really, spent 3 min in the first round fixing my GHD setup)
Subbed slow GHDs for hip-back extensions

Bench and back squat this morning

Good afternoon Crossfiters

I am back!

RX 16:57

bye

This workout is obviously a core thrasher that progresses from the hardest to easiest movement variations for the front side of the body before moving on to a similar progression for the back side of the body. Don’t expect this workout to get you crazy out of breath like most conditioning workouts but rather expect significant muscular fatigue due to the movement redundancy. Here are some some thoughts:

Strict Toes-to-Bar: I consider the volume of reps accumulated to be relatively low, but will be extremely difficult due the strict nature of the movement and being combined with the other workout elements. I consider a the strict variation of the movement to be with legs straight throughout the entire range of motion on both the concentric and eccentric phases of the movement. Ideally, I’ll be able to find a variation of this movement for each athletewill that allows for a 5 reps to be completed consecutively or with one very short rest break. Most of my athletes will need to modify the movement to maintain consistency, as I will likely not reduce reps per round today. For movement modifications, a hanging strict straight leg raise is a good option with the benefit preserving the hanging portion of the movement while decreasing the range of motion. For many athletes, I will modify this movement to something along the lines of a lying toes to barbell on the floor which will preserve the range of motion although it alters the movement significantly. If athletes cannot preserve the range of motion on the floor I will scale further to a seated straight leg tuck. 

Strict Knees-to-Elbows: The overall volume is not high but will be demanding, especially if people are actually making contact with their elbows (not triceps/arm pits!) in a strict fashion. As with the strict toes to bar, I will look to find a challenging variation that allows for 5 reps to be completed consecutively or with 1 short rest break. For athletes that cannot do the movement I will modify to a strict high knee raise to preserve the hanging element of the movement or lying knees to elbows performed in a slow fashion with the athletes gripping a barbell on the floor if I’m not concerned with preserving the hanging function of the movement.

Toes-to-bar- I consider the volume of reps to be relatively low but will be challenging when following the first 2 movements. I will have many of my athletes attempt this movement as prescribed if they can complete a round with no more than 1 short break.  For movement modifications, a kipping leg raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. A toes to ring can also be a viable scaling option as many have an easier time performing this movement when compared to a toes to bar. 

Hip-back extension- I consider the volume of this movement to be relatively low but the demand of this movement is very difficult when striving for a proper mechanics. 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, consider performing additional back extensions (see below) in place of the hip-back extensions.  For new athletes, simply performing additional GHD hip extensions will be the go to for the day.  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. 

Back Extensions: Here is a demo of this movement: (https://www.youtube.com/watch?v=xMyFXMZ6Ch0) This movement will be performed in a controlled fashion and I expect a the volume to get very difficult. For athletes that have shown capacity to do at least 25 consecutive and controlled hip extensions, but are not ready for a high volume of back extensions, I will have them reduce the reps per round. For those that are not ready for back extensions yet, I will have them perform additional hip extensions (see below). 

Hip Extensions: The overall volume is relatively high and will be very difficult to achieve unbroken. Here is a video demo of the movement:  https://www.youtube.com/watch?v=7X075Hrl5lE .   I will have a lot of my experienced athletes attempt this movement as prescribed. For newer or de-conditioned athletes, I will reduce the reps per round.

18:36

Thought I’d done this mostly Rx, then come to see I missed the hardest part of the workout....the hip-back extensions!  Argh!  Otherwise, took about 20 minutes. 

Globo scale: if you don't have a GHD, sub banded good mornings for hip back extensions, controlled supermans for back extensions, and a heavy kettlebell or dumbbell swings for hip extensions.  If without a pullup bar sub controlled v-ups, controlled knee ups, and v ups. 

This took me a half hour or so I had to do lots of modifications 
strict t2b: strict straight leg raises
strict k2e: strict knee to chest
Hip extension: good morning
back extension: jefferson curl  (Pretty sure I was just bending over; I didn't do these right.)
hip-back extension: jefferson curl full 

I didn't have access to a GHD, so I tried doing the Jefferson curls, but I am not a very good mover and I don't think I did them correctly, is there another movement I could have done that would have given me the same stimulus? Supermans maybe?

Time 18:39"

:Done!
https://youtu.be/LCKufvt2sYA

Champions Club Scaling Notes

RANT
There is a phrase we use in basketball when someone is not playing as hard as we'd like them to play: "Bullshittin'." It happens sometimes and just takes a not-so-friendly reminder from a coach to get back on track. Which brings me to this thing. Normally I would bullshit this one because I've been kind of lazy like that. But I actually went slow for real; mopping the floor between sets as a built-in rest. It was very humbling. The "SLOWLY" at the end did not look the same as the start.

PURPOSE
Max effort day for the trunk.

NEW TO CROSSFIT SCALE
Complete as many rounds as possible in 12 minutes of:
5 strict knees to elbows
15 squats

TRAINING SCALE
See group scale

PRACTICE SCALE
As listed

GROUP SCALE
The main trouble point here would be the rep scheme/exercise sequence. Took me a minute to see the pattern. I'd do this team workout style: one partner runs 400m while the other does strict knees to elbows and slow hip/back extensions

INJURY SCALE
The main theme here is For Quality with one specific body region. So pick one body region that is fully capable and practice 3 movements slow for 20 minutes.

WARMUP
I'd use this warmup to practice like a sport or something not CrossFit related. Or, use this workout as the warmup for that.

GENERAL FEAR LEVEL: 2

GENERAL WARM-UP

3 rounds of:
10 Spiderman lunges / PVC OHS / Squat therapy OHS 
10 pulls on the rower
10 scap. pull-ups / kip swings / pull-ups
10 sit-ups / medball sit-ups / GHD sit-ups
10 abmat back extensions / 10 back extensions / 10 hip extensions
*Move to the more difficult movement with each round.

SPECIFIC WARM-UP

Toes-to-bars + knees-to-elbows
Perform 5 reps of each step of the progression:
Hanging knee raises
Knees to arm-pits
Toes-to-bars with bent legs
Toes-to-bars with straight legs
Knees-to-elbows

Perform 1 round of:
5 strict toes-to-bars
5 strict knees-to-elbows
10 toes-to-bars

Practice
1 round of:
1 strict toes-to-bars
1 strict knees-to-elbows
2 toes-to-bars
3 hip-back extensions
5 back extensions
5 hip extensions

INTENDED STIMULUS
.
This is a super fun day. Today we are going to work your whole trunk exhaustively and intentionally.  The exhaustive part comes from the choice of movements. The intention comes from you. Don't let the number of reps or range of motion interfere with the quality of your effort. Maybe you cannot get an honest strict toe to bar. It does not matter. Perform the five strictest, and highest straight leg raises you can produce. Commit to moving with control and give it your most honest effort. That's all that matters today. Unless you have to, don't run the timer today. Just start your next set as soon as you feel ready to produce good movement. That said, let's analyze this piece for the sake of fitness nerdery love. Also because it is a beautiful workout. The strict leg toes to bar and knee to elbows are complementary movements. The toes-to-bar require less height from the hips, so this is a hip flexor dominant movement. The knee to elbows adds a more significant dose of flexion from your spine. We finish we the kipping toes to bar. This adds global hip and spinal extension at the front (arch). So we have a full cycle of flexion to extension hanging from the bar. When you move to the GHD, we do a very similar thing, but we reverse the order. This time our anchor point is not the hands in the bar but the feet in the rollers. We start with full hip and spine extension and flexion. We move to an extension and flexion just from the spine. We finish with extension and flexion the hips. If you are modifying the movements today, try to follow this fucking gorgeous template. Below you can find options on how to do this and possible substitutions for the GHD.
Move with Intention!
.
▶ OPTION 1
5 strict leg raises
5 strict knees-to-chest
10 kipping leg raises
10 hip-back extensions
20 back extensions
20 hip extensions

▶ OPTION 2
5 strict leg raises
5 strict knees raises
10-20 seconds tuck hold
10 kip swings
10 strict rack toes to bar
10 hip-back extensions
10-20 seconds tuck hold
20 back extensions
20 hip extensions

▶ GHD Substitutions
Hip extensions: Straight Leg Good Mornings or Sated Good Mornings
Back Extensions: Partial Jefferson Curl
Hip + Back Extensions: Jefferson Curls


▶ WODS PLAYLIST