Wednesday 22 September

Daniel, Luke, and Robyn - Hip extension

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Pat Barber 10:30, Peter Egyed 12:27, Chris Gosler 12:29, Kristan Clever 14:02 (24″ box, 1.5pood KB, 25lb DB clean, 16lb ball, 6 12′ ascents), Austin Malleolo 14:36 (with 20lb vest), Heather Bergeron 14:51 (1.5pood, 25lb DB, 14lb ball), Tamaryn Venter 16:16 (1.5pood, 10Kg DB, 5Kg ball).

Post time to comments.

Compare to 080208.

There will not be a 4:00 class this Friday, September 24th.  Please plan to come to a different class.

WOD Demo with Pat Barber and Tamaryn Venter – video [wmv] [mov]

Austin Malleolo on today’s WOD – video [wmv] [mov]

Heather Bergeron and E.C. Synkowski on today’s WOD – video [wmv] [mov]

CrossFit Troops Fight For Their Right to Curl Until They Hurl” by Katie Drummond, Wired.

12 thoughts on “Wednesday 22 September

  1. 25:15 RX.

    Hope that the trainers look at this post because I have a question about the back extension. It wasn’t the best time for Daniel and I to fully discuss it this morning. In the back extension, are your hips immobile and your back curves up into parallel position or does it stay tight throughout the movement? I looked at the main sites video and it looked like the lady was curving up. I just wanted to get some clarity for any future workouts.

    1. Strictly speaking, a back extension involves curving your back into position, kind of like a snake. A hip extension means keeping your back extended (flat) during the movement. However, we don’t do back extensions for time because it’s meant to be a slow and controlled movement, and we don’t want you pushing intensity without controlling your midline. Therefore, whenever you see back extension in a timed WOD, we generally do hip extensions.

  2. You were doing it right. What I was trying to convey during the WOD to you was not to hyper extend at the top. Thinking back I wasn’t really clear on that to you. When I said keep a straight back I meant when you were at the top position. But yeah, you looked good on what you were doing as far as I could tell.

    1. Again, Most of the WOD was a FOG. I was pretty much just listening to what you said was next on the list and going with it, and I am never quite sure if my movements are correct so I just wanted to get some clarity on the definitions. I agree that I tend to Hyper extend in many movements in the fear that I won’t complete the full movement.

      Thanks Jeff and Daniel for clearing up my confusion.

  3. 28:14 (3/4 pood KB Hang Clean Squats, “Boris” KB swings)

    I thought I was doing 1.5 pood KB swings but it was only 1.

    In asking Dr. Google about the absurd term “pood”, I found this article [].

    Henceforth the 2-pood KBs shall be called Ivan with friends Boris and Igor (1-pood and 1.5-pood respectively).

  4. Today was my first day back in a while. I did two wods today. I made up yesterdays wod during the 5:15 – 3 rounds for time: 800m run, 50 Hip Extensions, 50 Situps – Time was 23:26

    Second workout I did todays wod with Gold rep scheme and Silver and Bronze weights. It was a mix match of all sorts. Mainly, just want to do this workout with everyone. Time was 17:47.

    Overall, had a lot of fun working out with everyone and coaching today. Another great day at CFI for me.

    1. Had a lot of fun with a big 6:30 class. Congrats to David for coming in a close second to today’s fastest time from Michael. Outstanding time from Robyn as well.

Comments are closed.