A vertebral challenge

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Friday 091016
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090227.

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Want to improve your rowing? Consider the Rowing Workshop with Tim Broder, Saturday, November 14th. Here we see OT rowing his way through “Fight Gone Bad” at the original Black Box location:
CIMG5313

Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    The difference between back extensions, hip extensions and hip-back extensions is explained very well in the video I linked above (just click on “hip-back extensions”). Please be sure to review it before class!
    As a hint, if the difference isn’t obvious, watch where Shari’s hips are placed relative to the pad and where and when her spine curves in the different versions of the movement.
    Scaling options from the CrossFit BrandX forums:
    Big Dawgs:
    as Rx’d
    Pack:
    For time:
    18 Hip-Back Extensions
    Run 400 meters
    15 Hip-Back Extensions
    Run 400 meters
    12 Hip-Back Extensions
    Run 400 meters
    9 Hip-Back Extensions
    Run 400 meters
    6 Hip-Back Extensions
    Run 400 meters
    3 Hip-Back Extensions
    Run 400 meters
    Puppies:
    15 Hip-Back Extensions
    Run 200 meters
    12 Hip-Back Extensions
    Run 200 meters
    9 Hip-Back Extensions
    Run 200 meters
    6 Hip-Back Extensions
    Run 200 meters
    3 Hip-Back Extensions
    Run 200 meters
    Buttercups:
    12 Hip-Back Extensions
    Run 200 meters
    9 Hip-Back Extensions
    Run 200 meters
    6 Hip-Back Extensions
    Run 200 meters

  • brian

    Crossfit Endurance running seminar tomorrow (saturday) @ crossfit Virtuosity (www.crossfitvirtuosity.com). You can sign up @ http://www.cfe-nyc.com/events or you can sign up tomorrow on location. We will go over running techniques (to include an analysis of your current technique), how train for an endurance event while doing crossfit, stretching and we will also have a physical therapist to discuss myofacial release with the Trigger Point ball and roller to help easy sore muscles.

  • Hari

    Next Friday Rest Day Dinner (October 30) Will Instead Be A Halloween Party at Black Box Manhattan.
    New Members and Elements Members are especially encouraged to attend.
    Going forward, is there an interest in having an additional regular day or night out (e.g., Thursday Rest Night, Sunday Rest Brunch)?

  • Jenn Tang

    26:47 (500m row sub) – kept the rowing to around 2min/500m, but was a little slow in getting the hip-back extension movement right.

  • Tim B

    7am
    RX’ed running/back thing 19:04
    Rest
    8am
    Five rounds for time of:
    95 pound Hang squat clean, 15 reps
    30 Push-ups
    20:18

  • Scott R

    21:11 subbed 45# barbell good mornings for hip/back extensions.

  • Lt Gabe

    Did yesterday’s WOD this morning.
    5rds
    135# HSqClean x15
    30 Pushups
    rx’d 24:31

  • Mike K

    19:19 rx’d
    (11,10)

  • kj

    17:00 sub 400m rows.

  • Hari

    17:00 Sub 400 M Rows
    (68,54), (55, 42), (61, 48), (11, 6)

  • Jai

    21/18/15/12/9/6/3 hip/back extensions followed by 400 meter run. 42 minutes even. I really suck at running, apparently. Any one in for practicing at the resevoir on Sunday?
    Also did 15 kipping pull ups with purple string. Getting rid of that thing soon, I think.

  • Reagan

    As Rx’d 19:42
    Black Box (217,217)