Michael

crossfit WOD 080613

"Michael"

Three rounds for time of:

Run 800 meters (3 laps, Coles track)

50 back extensions (subbed Supermans)

50 sit-ups

SS 19:46

This was a nice jaunt.  I messed up the order of the sit-ups and supermans though.  I'm not sure if that would make that harder or easier.  Sit-up sets broken as (50, 50, 20-30), Superman sets broken as (30-20, 37-13, 50).  I haven't found any good description of form for the superman.  I've been laying on my stomach, stretching my arms out in front of me and clasping my hands.  I raise my hands and feet (with straight legs) off the ground simultaneously to a height of about 6-12" (hard to say from my vantage point.  I pretty much have no idea how far my legs are going, but it's about as far as my ROM allows).  That being said, doing these supermans (-men?) can be kind of easy, so I'm concerned I'm not doing them properly.  

Anyway, a nice improvement over my previous time, but I subbed a row and used actual back extensions that time, so the comparison is somewhat meaningless.  Now if I could just get a back extension machine on the roof...