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UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn
#17 Mon/Wed @ 8pm, starts December 28
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#93 Tue/Thur @ 9pm, starts TONIGHT! (3 slots left)
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NEW! #96 Mon/Wed @ 8pm, starts December 28
Tuesday 091208
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Post time to comments.
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Another look at aggression, technique, and strength
New member Eve on the 1-arm DB thruster:
Scaling options for today's workout, courtesy of the CrossFit BrandX forums:
If you are not used to doing GHD sit-ups please do not use them in a met-con. Work them into your warm-up and cool down so that you become conditioned to the stimulus.
Big Dawgs:
As Rx’d
The Porch:
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups descending only to parallel
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Pack:
For time:
Run 800 meters
20 Hip/Back Extensions
20 GHD Sit-ups descending only to parallel
20 Hip Extensions
20 Knees to Elbows
20 Back Extensions
20 AbMat Sit-ups
Puppies:
For time:
Run 400 meters
10 Hip/Back Extensions
10 GHD Sit-ups descending only to parallel
10 Hip Extensions
10 Knees to Elbows
10 Back Extensions
10 AbMat Sit-ups
Buttercups:
Walk/Run 200-400 meters
10 Hip/Back Extensions
10 AbMat Sit-ups
10 Hip Extensions
10 Knee Raises
10 Back Extensions
10 AbMat Sit-ups
This makes me fear that Wednesday is going to be a horrible, horrible day.
12:08 RX'd
I too fear some redonkculous workout on Wed.
14:42 RX'ed
hopefully doing tomorrow's WOD after CFE isn't too painfull
15:00 (subbed 25# SU's and 1.5 pood GM b/c the GHD in BK is still out of commision)
More importantly, I got my first (and second and third)hand stand today!
21:14
Hopefully tomorrow workout is not to painful.
Subbed 800m row.
9:35
Subbed 800m row.
And my knees-to-elbows were more like knees-to-chest. That sucked the most.
14:52
15:40
subbed 25# situps, barbell good mornings, supermans for hip and hip/back extensions and actually got to use the ghd for the back extensions
Run 800 meters
subbed 30 hip extensions
30 GHD
30 Hip Extensions
30 Knees to Elbows
subbed 30 back extensions using abmat
30 AbMat Sit-ups
14:51
14:09 rx'd
As Rx'd 13:52
Black Box (256,256)
13:14 rx'd
800m run
30 each (Supermans, 25# situps, stiff leg deadlifts 65#, Knees to Elbows, Good Mornings 65#, Abmat Situps)
8:43
11:24 rx'd
(39,37)
11:36 Rx'd
13:39
subs for GHD
13:35
Subbed 1000m row + all the other non GHD machine subs
12:39
16:13
Subbed 800m row.