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Friday, September 18, 2009

Chad's Absolution

5 rounds for time:

30 GHD Sit-ups

25 Back Extensions

See this demo area for the difference between a Hip and a Back extension. The demo is under "Hip and Back Extension"

N.B.: If you have not been doing regular sessions of GHD sit-ups in workouts or your warm ups you won't be doing them in this workout. If you'd like to know why, read this article.

We'll be running a task priority test session for Fight Gone Bad on Sunday at 11 a.m. regardless of the posted workout. Basically if you have a certain Fight Gone Bad score in mind (300 points) we'll set this up so you know exactly how long and how much work it took you to get this score within the rest scheme prescribed. It's hard to describe on here, it'll make more sense when you come in.

Starting Monday we'll also be reviewing a different movement in Fight Gone Bad and perfecting your form on each of them.

If you can't tell we are really excited about this. You should be to.

I've also noticed a lot more people writing comments on the blogs. I really like this and want to encourage all of you to do this or at least check 'em out. At the bottom of every day there's a link to "Comments" if you click on it will take you to a new page with the post and the comments. Jonathan, Nate and myself consistently post up our workouts but there's also other banter on there. If we haven't see you in a while (or at all for those cyber lurkers) leave us a little love.

-Paul Siegel


  1. No workout for me today. Traveling to Charlotte for my Level 1 cert. I'll be offical when I get back. Makes me wonder what I was up till then. If I don't see you on friday everyone have a great weekend and better workouts.

  2. Who says white men can't jump? You guys are getting some vert!

  3. ...and I'm glad I could sponsor today's ab destruction. Black piss = bad

  4. I realized I ran 400m in round two of my workout today - so I hit 800m in round 3. Just so you all know I'm not a complete pansy...

  5. Just back in town. Thanks all for the comments on the video. Today, FS=200x3. I got aaaaalllll weekend to think about "Daniel". Watched Chace and Jonathan wreck it today made me VERY nervous.

  6. And I thought I was pleased when I 'missed' Daniel yesterday. I did a modified daniel and wow - I love the workouts where they mix the running with the weight lifting - totally kills you. During the workout, I wanted to die.

  7. hahahaha. Vilas, don't die please! So, good to be back in the gym today. MIssing an entire week of crossfit is never going to happen again. Even if I have to wake up early and want to die like vilas. lol

  8. Becky's the best (and awesome too). She misses one week and she gets the workout done painlessly and quickly. I bet she was doing the WOD's on her own, secretly.

  9. Vilas!!!! That just means you did a good workout! You are doing great!!!!

    You are the man brotha!!

    Have a couple Long Island Ice Teas on me.