Archive for Back Extension

Sunday 090712

Posted in Back Extension, Sit-ups with tags , on July 12, 2009 by joeyfit

3 rounds for time:

30 Romain Chair Sit-ups
25 Back Extensions

I could have done 2 more rounds like the RXd WOD called for, but I wanted to be able to get up out of bed tomorrow.

11:32

Advertisements

Wednesday 090107

Posted in 1k Row, Back Extension, Michael, Sit-ups, WOD Entries with tags , , , on January 7, 2009 by joeyfit

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Missed this one about a week ago and have been saving it to do when the time was right. It’s much too cold to run with any degree of comfort, so I subbed 1000m row for the run. Any excuse to use my row machine.

Hit the stop watch and took off….

Finished the second round and went to look at the stopwatch to see how I was doing and it read: 00:00:00

Crap!!!

Timed the last round and multiplied by 3 for an estimated total of 28:00 but have no idea how acturate that is…

Saturday 081220

Posted in 400m, Back Extension, Pull-ups, WOD Entries with tags , , on December 20, 2008 by joeyfit

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Completed 3 rounds and another 400m run. I was hoping for a 4 rounds completion. Was so displeased I stayed after and did bench presses and dumbbell curls til total muscle exhaustion. Arnold would be proud…

Sunday 081207

Posted in Back Extension, Pull-ups, Ring Push-Ups, Sit-ups, WOD Entries with tags , , , on December 7, 2008 by joeyfit

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Sub’d GHD with parallel Roman Chair sit-ups.

4 rnds completed

Wow… what a disappointment… 4 sounds like such a small number…

How about this;

60 pullups, 60 Ring Push-Ups, 60 Bck Ext and 60 Killer Sit-ups= 240 reps in 20 minutes…

That’s more like it.

Monday 081110

Posted in Back Extension, Bench Dip, Pull-ups, Sit-ups, Squat, WOD Entries with tags , , , , on November 10, 2008 by joeyfit

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

We tried to do inverted burpees, but with our hard rubber floors, it just wasn’t possible. We have floor mats coming, but they won’t be here until later this week. So after a quick discussion, we decided to hold this work out for later when the mats come in, maybe on Wednesday as a rest day.

So for tonight we decided to have a little race. We had been working with the kids and were pretty well warmed up, so we decided to do a modified version of the CrossFit Warm Up routine for time.

It went something like this: 3 rounds of each, 10 reps of

Overhead Squat with broomstick
Sit Ups
Back Extensions
Pull Ups
Dips (Bench)

I still have a lot of pain in my lower rib cage from whatever I pulled last week, so for the pull ups, I used a blue band for assistance.

Completed in 9:00 exactly.