Run, Back Ext, Sit-ups, Run

Went to the 7am Buckhead WOD. It had rained the night before so it was nice and cool.

Warm Up:

  • Skipped Rope
  • Dynamic Stretches
  • 10 push ups
  • 10 sit ups
  • 10 back extensions
  • 10 squats

W.O.D. For Time

  • Run 1 mile
  • 100 Ab Mat Sit-ups
  • 100 Back extensions
  • Run 1 mile

Mix and match back extensions and sit-ups as needed.

Results: 31:28

Notes: Right hamstring was still sore as well as the left quad was twinging a bit. I felt the twinge when doing the lunges. Broke up the sit-ups and back extensions into 4 sets of 25. The second run was difficult because my back was tight. It was a good work out overall.

98 thoughts on “Run, Back Ext, Sit-ups, Run

  1. I hardly write remarks, but i did a few searching and wound up here %BLOGTITLE%. And I actually do have 2 questions for you if you tend not to mind. Is it only me or does it look like some of these responses come across as if they are coming from brain dead visitors? 😛 And, if you are writing on additional sites, I’d like to follow anything fresh you have to post. Would you list of all of your communal pages like your Facebook page, twitter feed, or linkedin profile?

    Like

  2. I’m not sure exactly why but this blog is loading very slow for me. Is anyone else having this problem or is it a issue on my end? I’ll check back later and see if the problem still exists.

    Like

  3. It’s really a cool and useful piece of information. I’m glad that you shared this helpful information with us. Please keep us informed like this. Thanks for sharing.

    Like

  4. Thank you for your site post. Brown and I are saving to buy a new ebook on this matter and your blog post has made us all to save our money. Your notions really responded to all our issues. In fact, in excess of what we had thought of before we came across your amazing blog. I no longer nurture doubts as well as a troubled mind because you really attended to our needs above. Thanks

    Like

  5. This design is wicked! You obviously know how to keep a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job. I really loved what you had to say, and more than that, how you presented it. Too cool!

    Like

  6. Hi, i think that i noticed you visited my site so i got here to “go back the favor”.I’m trying to in finding issues to enhance my website!I assume its ok to make use of a few of your concepts!!

    Like

  7. I know this if off topic but I’m looking into starting my own blog and was wondering what all is needed to get setup? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web savvy so I’m not 100% certain. Any suggestions or advice would be greatly appreciated. Appreciate it

    Like

  8. Other folks definitely will go a particular advertising when, so when everything shouldn’t beat some way to his or her garage door, these respond exactly the same technique.

    Like

  9. This is the appropriate weblog for anybody who wants to seek out out about this topic. You understand a lot its nearly arduous to argue with you (not that I actually would need…HaHa). You positively put a new spin on a subject thats been written about for years. Nice stuff, simply nice!

    Like

  10. I take pleasure in, lead to I discovered exactly what I used to be having a look for. You’ve ended my four day lengthy hunt! God Bless you man. Have a great day. Bye

    Like

  11. I want to voice my respect for your kind-heartedness supporting those individuals that really want guidance on your content. Your personal dedication to getting the message all around turned out to be extraordinarily interesting and has constantly helped workers like me to get to their pursuits. Your invaluable guidelines entails much a person like me and still more to my office colleagues. Thank you; from all of us.

    Like

  12. Wow, amazing weblog layout! How lengthy have you ever been blogging for? you make blogging look easy. The full glance of your website is great, as well as the content material!

    Like

  13. Superb blog! Do you have any recommendations for aspiring writers? I’m hoping to start my own website soon but I’m a little lost on everything. Would you advise starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m completely confused .. Any recommendations? Many thanks!

    Like

  14. Greetings! I know this is kinda off topic but I was wondering if you knew where I could locate a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having trouble finding one? Thanks a lot!

    Like

  15. By my notice, shopping for electronic devices online may be easily expensive, although there are some tricks and tips that you can use to acquire the best bargains. There are always ways to obtain discount deals that could help make one to have the best consumer electronics products at the smallest prices. Good blog post.

    Like

  16. I would like to consider the chance of saying thanks to you for the professional advice I have usually enjoyed browsing your site. I will be looking forward to the actual commencement of my college research and the complete planning would never have been complete without visiting your site. If I can be of any help to others, I’d personally be happy to help through what I have gained from here.

    Like

  17. I like what you guys are up too. Such clever work and reporting! Carry on the excellent works guys I’ve incorporated you guys to my blogroll. I think it will improve the value of my web site :).

    Like

  18. I’m delighted that I’ve observed this weblog. Lastly anything not a junk, which we undergo incredibly frequently. The web site is lovingly serviced and kept up to date. So it have to be, thank you for sharing this with us.

    Like

  19. You ought to essentially think about engaged on creating this weblog into a serious authority on this market. You evidently have a grasp deal with of the matters everyone seems to be looking for on this web site anyhow and you could certainly even earn a buck or two off of some advertisements. I would explore following latest subjects and elevating the amount of write ups you put up and I assure you’d begin seeing some superb targeted traffic in the close to future. Only a thought, good luck in no matter you do!

    Like

  20. Highly rated post. I study something totally new on different blogs everyday. Deciding on one . stimulating to read the paper content material from different writers and learn somewhat one thing from their website. I’d like to use certain of this content material on my weblog you’re mind. Natually I’ll give a link right here we are at your internet-site. Admire your sharing.

    Like

  21. hey all, I used to be just checking out this weblog and I really admire the basis of the article, and don’t have anything to do, so if anyone wish to to have an engrossing convo about it, please contact me on AIM, my identify is heather smith

    Like

  22. Thanks for taking the time to debate this, I feel strongly about it and love studying more on this topic. If possible, as you achieve expertise, would you mind updating your blog with extra data? This can be very helpful for me.

    Like

  23. I wanted to visit and allow you to know how great I loved discovering your website today. I will consider it a honor to do things at my workplace and be able to utilize the tips provided on your site and also get involved in visitors’ feedback like this. Should a position regarding guest writer become on offer at your end, please let me know.

    Like

  24. Many thanks for posting this, It’s just what I used to be researching for on bing. I’d so much relatively hear opinions from a person, slightly than a company web page, that’s why I like blogs so significantly. Many thanks!

    Like

  25. I used to be very happy to find this internet-site.I needed to thanks in your time for this excellent read!! I positively enjoying every little bit of it and I’ve you bookmarked to check out new stuff you blog post.

    Like

  26. My husband and i got quite contented when Raymond could deal with his inquiry from the ideas he grabbed from your own weblog. It is now and again perplexing to simply find yourself giving out tips and tricks that other folks could have been making money from. We discover we have got the website owner to thank for this. All of the illustrations you’ve made, the simple website menu, the relationships you give support to promote – it’s everything fabulous, and it’s letting our son and us know that the content is awesome, which is truly pressing. Thanks for the whole thing!

    Like

  27. I definitely wanted to make a small remark to be able to express gratitude to you for all of the magnificent guides you are giving out on this website. My extended internet lookup has at the end been compensated with good quality facts and techniques to exchange with my visitors. I ‘d suppose that many of us website visitors are unequivocally endowed to exist in a fantastic website with many brilliant professionals with useful solutions. I feel truly blessed to have seen your weblog and look forward to many more amazing times reading here. Thanks a lot once again for everything.

    Like

  28. My husband and i were so relieved when Jordan could carry out his web research from the ideas he got from your site. It’s not at all simplistic just to possibly be giving away tips that many some people may have been trying to sell. And we also fully grasp we now have you to appreciate for this. The main illustrations you made, the simple website menu, the relationships you can make it easier to foster – it is all powerful, and it is assisting our son in addition to us reason why that idea is amusing, which is certainly incredibly mandatory. Many thanks for the whole thing!

    Like

  29. What i don’t understood is in truth how you’re now not actually much more well-favored than you may be right now. You’re very intelligent. You already know thus significantly in the case of this subject, made me in my opinion imagine it from numerous numerous angles. Its like men and women don’t seem to be interested except it¡¯s something to do with Girl gaga! Your own stuffs nice. All the time maintain it up!

    Like

  30. I agree with most of your points, but a few need to be discussed further, I will hold a small talk with my partners and maybe I will look for you some suggestion soon.

    Like

  31. Hi my friend! I want to say that this post is awesome, nice written and include approximately all significant infos. I would like to see extra posts like this .

    Like

  32. I wanted to follow along and allow you to know how , very much I treasured discovering your website today. We would consider it a honor to operate at my business office and be able to use the tips shared on your site and also engage in visitors’ reviews like this. Should a position connected with guest article author become on offer at your end, make sure you let me know.

    Like

  33. I wanted to follow along and allow you to know how considerably I cherished discovering your website today. I might consider it a real honor to operate at my office and be able to make use of the tips shared on your website and also be involved in visitors’ opinions like this. Should a position regarding guest article author become offered at your end, remember to let me know.

    Like

  34. I just wanted to thank you once more for this amazing site you have made here. It truly is full of useful tips for those who are genuinely interested in this particular subject, in particular this very post. You’re really all really sweet in addition to thoughtful of others plus reading your website posts is a wonderful delight with me. And thats a generous gift! Ben and I really have enjoyment making use of your guidelines in what we should do in the future. Our checklist is a distance long so your tips are going to be put to beneficial use.

    Like

  35. Thanks for this post. I definitely agree with what you are saying. I have been talking about this subject a lot lately with my father so hopefully this will get him to see my point of view. Fingers crossed!

    Like

  36. Great post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

    Like

  37. I uѕеd to be recommеndеd this blоg by my сousіn. I am nоt positive whеthеr or not thiѕ ѕubmit іs wrіttеn by hіm as nоbody еlse rеcognіsе suсh dіstіnсtіvе аbоut my troublе. Yоu are іnсrеdіblе! Thankѕ!

    Like

  38. Hello there, just became aware of your blog through Google, and found that it is really informative. I’m going to watch out for brussels. I will be grateful if you continue this in future. Numerous people will be benefited from your writing. Cheers!

    Like

  39. I lіkе whаt yоu guуs arе up too. Suсh сlеvеr work аnd rеportіng! Keep up thе ѕuреrb workѕ guуs I’ve іncоrрoratеd уou guys to my blogrоll. I thіnk it'll іmрrоve thе valuе of mу sіte 🙂

    Like

  40. It’s actuallу а greаt and helpful ріece of info. I’m glаd thаt уоu sіmplу ѕhared thіs hеlpful info wіth us. Plеаse kеep uѕ infоrmеd likе thіs. Thаnk уou for shаrіng.

    Like

  41. Hello thеre, I found уоur webѕite by mеаnѕ of Goоgle whilе loоkіng for а rеlatеd tорic, yоur web sіte came up, іt looks grеat. I've bookmаrkеd it іn mу goоglе bоokmarkѕ.

    Like

  42. Keep up the excellent piece of work, I read few content on this internet site and I conceive that your website is really interesting and contains sets of great info.

    Like

  43. I am extremely impressed with your writing skills and also with the structure for your weblog. Is that this a paid subject or did you customize it your self? Either way keep up the nice high quality writing, it’s rare to look a great blog like this one today..

    Like

  44. Excellent goods from you, man. I’ve understand your stuff previous to and you’re just too great. I actually like what you have acquired here, certainly like what you are saying and the way in which you say it. You make it enjoyable and you still care for to keep it sensible. I can’t wait to read far more from you. This is actually a terrific site.

    Like

  45. This page appears to get a good ammount of visitors. How do you advertise it? It offers a nice individual twist on things. I guess having something authentic or substantial to talk about is the most important thing.

    Like

  46. Thank you for sharing excellent informations. Your site is very cool. I’m impressed by the details that you have on this blog. It reveals how nicely you understand this subject. Bookmarked this website page, will come back for extra articles. You, my pal, ROCK! I found just the info I already searched everywhere and just couldn’t come across. What a perfect web site.

    Like

  47. We still cannot quite think I could often be one of those studying the important ideas found on this blog. My family and I are sincerely thankful for your generosity and for presenting me possibility pursue my own chosen profession path. Many thanks for the important information I managed to get from your web-site.

    Like

  48. I had been honored to obtain a call from my friend as he found the important tips shared in your site. Looking at your blog write-up is a real brilliant experience. Thanks again for thinking of readers much like me, and I want for you the best of success being a professional realm.

    Like

  49. I am so happy to read this. This is the kind of info that needs to be given and not the random misinformation that is at the other blogs. Appreciate your sharing this beneficial content.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.