Hip Extensions

All posts tagged Hip Extensions

WOD 2014-01-23

Posted by bronick on January 24, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/92/norcal-crossfit-jan-23rd-2014

WOD #1: 14 minutes

  • (odd minute) 20 push press @ 75# (subbed 7 reps)
  • (even minute) 20 hip extension (subbed 10-15 reps)

WOD #2: 14 minutes

  • (odd minute) 200m row (subbed ~150m)
  • (even minute) 10 thrusters @ 95# (subbed 25# dumbbells and 4 reps)

For the 1st WOD, I ended up taking one round off from the hip extensions to give my back rest. Once again, due to my initial lack of scaling, I didn’t get as much rest as expected between movements leading to the much lower reps.

2012-01-12 WOD: 5 Rounds + Prowler … suck.

Posted by bronick on January 12, 2012
Posted in: WOD. Tagged: , , , .

I know it takes time to get back into the swing of things, but this one I really sucked at which is why I’m recording it…

WOD:

5 rounds for time:

  • 20 hip extensions
  • 20 box jumps (24″)
  • 30m bear crawl
Then, partner heavy prowler push for 200m.

RESULTS:

12 min cap: 3 rounds + 15 hip ext + 3 box jumps
(sub 20″ box, 20 hip ext 1st round then 15)

5×45# for the prowler

COMMENTS:

As I expected (which probably partly played into it), my back did not do so well with the hip extensions. Hence I dropped from 20 to 15 after the first round. In addition, my quads are apparently still dead from the squats on Tue which really slowed up the other two movements for me and the prowler.

On the up side, it was nice to be doing stuff outside in the sunlight since I went to the noon class. Its already dark by the time I hit the 5:30 still. Oh and we apparently now have 65# plates at the gym which look exactly like the 45# plates!

2011-03-10 WOD + Burpees Day 100

Posted by bronick on March 10, 2011
Posted in: Burpee Challenge, WOD. Tagged: , , . Leave a Comment

Burpees Day 100:

100 burpees for time… 7:11

And props to Maura for join me and doing 100 in 7:47… WAY TO GO!!

WOD:

20 Hip Extensions
1 Prowler push (there and back)
20 Hip Extensions
1 Prowler push (there and back)

Rest 30 seconds to a minute and repeat for 4- 5 rounds

RESULTS:

No clue how long it took, but somebody said it was 20 min or so. I only did 4 rounds, I finished up my 4th round as everyone else was finishing up their 5th. As usual my back acted up, and I basically took time to rest and do reverse hypers between. All and all not bad for my first day back in a week. I’m happy with the burpees ;-)

WOD – 25 of this and that and everything…

Posted by bronick on May 11, 2010
Posted in: WOD. Tagged: , , , , , . Leave a Comment

WOD:
Hold the plank position for max time

2 rounds for time of:

  • 25 Box jump, 24 inch box
  • 25 Kettlebell swings, 1 pood
  • 25 steps Walking Lunge
  • 25 Knees to elbows
  • 25 Hip Extensions
  • 25 Push press, 45 pounds

However every 2 minutes you must complete 5 burpees until you have accomplished the 2 rounds.

Results:
Plank – 1:44
Rounds – 21:06

Definitely could tell that I haven’t worked out in about 2 weeks and have been eating like crap… as I really almost meet pukie during the workout. It was a rough workout, but I’m glad I made it in today. Now I need to get my eating back on track, however, that might wait until next week once I get back form visiting some family this weekend.

Oh, and I suck at plank. As a comparison, the longest was 6min I think.

WOD – Clean & Jerk work + metcon

Posted by bronick on March 25, 2010
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WOD:
Run 400 meters
25 Hip Extensions
25 Push Ups
Run 200 meters
25 Hip Extensions
25 Ring Dips
Run 400 meters
25 Hang Power Cleans @ 115#

RESULTS:
18:16

The ring dips where a lot more of challenge than I expected. I tried to stick with the small band, but had to eventually move up to the next size. And during the last 400m run, I got a horrible stitch in my side which hasn’t happened forever. Out of all the things, I think the power cleans where the easiest… although I did only do them 5 at a time. I was quite done after the workout.