michael
3 rnds
800 m run
50 back extentions
50 strict sit ups
24:00

Sub bench hip ext/⚓ SU. Plus transition time from outside to upstairs on runs.

finally made up 1/27/23: 28:37
4/4/21: 25:58 (8:58/8:51/8:09)
12/18/20: 29:27

So maybe its time we changed the exercise prescribed name from back to hip extension. It can be misleading to have an ex video on one thing and without addresing it a wod demo using the other one. For all newbies and bythebook peeps like me I consulted a well respected OG that confirmed what I suspected: there's an unspoken agreement that whenever back extensions appear on a metcon or benchmark it should be read as hip extensions since back extensions should not be donde fast. 

36:50 male rx

M/26/5'8"/170lb
CrossFit AFK

27:50 - Rx (Runs were slow. That midline pump from the back extensions and sit-ups really makes the run a waddle. Focused on curling and uncurling quickly on the back extensions. Focused on looking slightly up and ahead at the start of each rep and then looking for my belly button at the bottom of the rep. Did 10s. Unbroken sit-ups but they were a little slow. It's hard to switch gears from extension to flexion like that. By the time you feel good it's time to switch. This hero workout is bloody hard.)

20:05 minus the running, and nasal breathing only. Smoky today.  Tried to do large sets with breaks to focus on muscular stamina and not jacking the HR but still got it up as high 180 after most sets of back extensions. 3 sets each 50 for the back extensions. Unbroken sit-ups rounds 2 and 3 but kept having to stop on round 1 due to ab cramps. Nose irritated now. Will try to run when the smoke clears. 

Didn’t realize my abs were still sore from TGU until I started. 

176/43y/176cm

Subbed Supermans:

30:45

43 / 6’0 / 190

24:24 rx

M/36/106kg

27:16 min

23:29 Rx
M/35/197

M/39/160
Intermediate Rx
27:22

28:04
3 rounds:
5:00 bike @ 80 rpm
50 standing back extensions holding 35 lb dumbbells
50 ab-mat sit-ups 

21:01
Aprox 600mts run 

29:09 RX

run outside /~\🛣🚘
back extension for quality
sit ups felt like rest

running was harder round after rounds because of back extensions

MICHEAL 
3rds: 21:45

800m Run
50 Back Ext(actual back ext)
50 Abmat Sit-ups 

GWU: x2 Running Drills/200m Jog/10 Sit-ups/10 Goodmornings

SPWU: Back Ext> Jefferson Curls>GHD ^wod 

Build Up: 200m Jog/10 Ext/10 Sit-up 

26:50 hip extensions running on road

27:36 Rx

Rx : 39’28

https://youtu.be/QqlzuxG1yYo

4 RFT:
30 cal Assault Bike
30 back extensions
30 sit-ups 

Time: 26:52

Lee 23:56
Christy 30:16

3 Rounds
41:37min
800m
50 Good Mornings
50 Sit ups
==========
50yo/5’7”/118#

Used 45 degree angle back extension at the Y. situps were anchored butterfly. assault air runner. Otherwise RXd.....

24:20

210404 - 22:59 subbed 45# good mornings. way to go past james for running faster!

28:00
scale

The runs were closer to hilly 900m

33 minutes Rx

Back extensions were broken 30/20, equipment was up stairs from the runs

Scaled/subbed
Michael
3RFT
800m run
50 Good Mornings 45#
50 AbMat sit-ups (butterfly, unanchored)
24:38
210404: Same sub, but with straight leg AbMat 22:21

Good Mornings and sit-ups unbroken, so the runs had to be the deciding factor.  I was running a lot more too in April 2021 - might have something to do with it.  Hooh yah LT! RIP.

Rx
Runs mostly at 8mph and at 0.5% incline
w/ back extensions, unlike the video
Abmat sit-ups 
23:10
M/30s/225lbs

Son(14)
Intermediate (800m, 35 & 35)
27:05

34:33 Rx

Modified
--
3 rounds for time of:

50 DB SDLHP @ 2x 9,5 kg DB
50 good mornings @ 20 kg bar
50 unanchored  sit-ups

> 30'56''
--
Peace.

Rx’d: 20:45

210404: 20:36

201218: 20:30

Trending the wrong way

Intermediate option 
28:15

bench work up sets to a 90% Single at 245

New to this did intermediate 3 rounds half mile run 35 supermans and 35 sit up in 32minutes and 2 seconds. Didn't realize how out of shape I am!

26:10, 400m runs. Just can’t seem to get my mojo back after that 6 week break in April-May. Blahhh. 

RIP Michael
subbed
3 rnds
800m row
50 bk ext
50 abmat sit ups un anchored
26:53
m/52/175
compare to
3 rnds
800 m row
50 Hip Extentions
50 abmat (un-anchored)
29:00
m/51/175
compare to with same scale
29:21

22:39

Situps - toes pegged by plate, w/ abmat
28:20

Runs were very slow, PR nonetheless
210619 30:02 toes pegged, no abmat
201218 28:22 40cal elliptical instead of run, toes pegged, no abmat

Hip extensions
22:54

25:12 Used decline beach for SU, focused on quality movements first 2 rounds then speed on last round, also broke rounds into sets of 25. Legs felt like 🧱s 
210404 27:02
Afternoon 17:42 500m row x2 rounds, 5 mile Echo x1 round, 25 bar good mornings and 25 hollow holds per round (2 days of moving Furniture) 
Wife 19:29 the opposite o. Row and Echo, 25 #5 DBs GM, 25 SU on decline 

3 Rounds for time
800m run
35 push up
35 sit ups
32:03

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, gymnastics. Using midline fatigue to challenge our running; a benchmark test of stamina and endurance

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

ENDURANCE SCALE
6 rounds of:
400m run
25 back extensions
25 sit-ups

STAMINA SCALE
As is if this is a little "over your head" in terms of fitness, or mush everything together into 1 round if you're really fit but want to emphasize stamina

SPEED SCALE
Time each movement separately and rest 1 minute between movements. So time your 800, then rest. Time your 50 back extensions, then rest, etc.

MY STUFF
21:56. I started taking a half cycle; did this one at around a 5.

GENERAL FEAR LEVEL: 7

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 45 lb bar good mornings
25 AbMat sit-ups
16:10

m/50/85

2000m airbike 

23:43

Globo wod: If your gym doesn't have a GHD machine, you can sub Roman chair back extensions, back extensions on an apparatus, barbell good mornings 45/35lb barbell,  or supermans on the floor.  Situps as Rxed, use an abmat if available.  Subs for runs are 1000m row or 50 calories assault/45cal echo bike, or 2000m bike erg.    If using a  conventional treadmill use a slight incline.

Bodyweight sub:  runs, supermans,  and situps.  Sub 50 burpees per round  if you don't have anywhere to run. 

While I understand that hip extensions cycle faster than back extensions, I was disappointed not to see them demonstrated in this workout.