Wednesday, 01 April, 2009

Posted by Mandee on April 1, 2009   |   19 Comments

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

19 responses to “Wednesday, 01 April, 2009”

  1. Clint says:

    Rotated sets for completion. I was able to get a fairly good extension through this one. Lower back is tight, but not injured…..very good sign of recovery over last attempt.

  2. Larry Lowe says:

    Rotated sets with the morning crew. Finished in around 20 minutes. Looking forward to the Rhabdo in the morning. Actually felt pretty good.

  3. Slade White says:

    As Rx’d 5 sets of 30/25, rotated sets for completion (not timed). Fought nausea all the way through these. Went so slow I might have actually traveled back in time.

  4. Justin says:

    Rotated sets as well. Lots of lower back discomfort towards the end. I’m sure I’ll pay for that tomorrow

  5. Zak says:

    12:34 the GH sit-ups killed me.

  6. Nathan Judge says:

    11:07 my head is still throbbing

  7. Robert Montgomery says:

    1 set of 100 sit ups. 25 min bike ride outside of random sprints and relaxed riding.

  8. Hudson Slater says:


  9. Daniel says:

    Not timed. Finished 4 sets, then a back cramp set in. It took 30 minutes of writhing in pain before the death-grip in my back muscle let go. That hurt. Wonder if my cramp is diet related? I started Zone last week with strict book ratios, and I’m staying a little sorer then usual. Then the cramp today…? I don’t know. Just pulling at straws.

  10. Jimmy says:

    did mine a little different 3 sets of tree back squats ended with 405 then did 25 25 for 3 rounds in 5:50. also benched 330 today which is 30 pounds higher than i’ve ever benched when working strictly on bench press, crossfit works!

  11. Brad says:

    12:29 Hate some GHD’ s

  12. Patrick says:


  13. Clint says:

    Since my switch I feel superb and recovery is a bit faster. Ensure your getting in the right water. Low Sodium, Potassium, Choride, Calcium and Phosphates all lead to muslce cramping. Lots of information on the web about cramping, it seems to come from 3 sources lack of nutrients, lack of water retention (dehydration), exercise fatigue induced. Good luck, my only memories of cramping are all unpleasant to say the least.

  14. klowe says:


    i suck at su’s period

  15. Daniel says:

    Talked to a chiropractor about the back lockup. He said that when you hyper-extend your back you can tweak a nerve that will cause muscle spasms. I guess that is what happened.

  16. Garth says:

    15:33 on a really lousy GHD on the Arsenal. Could only hook one leg at a time on the pads for sit-ups.
    I had the spasms on the drive home, but those were not the first time I have had those.

  17. Michael Colvert says:

    Completed “Nicole” 7 rounds with 112 pullups…One of my favorites!

  18. Katie says:

    2 modified rounds – got a splitting headache and real nauseous. Still sore today so must’ve done something right.