Tag: GHD Sit-up

Pistols on the Right

My golf game wasn’t much better today but took 3rd place in the 3rd (last) flight. Couldn’t get anything going all weekend to score. The heat the last few days has been nasty! Drains a lot out of you on the course. Went in to the gym a bit before 8pm to do work. Too damn hot to workout in the garage.

Warm-up

3 Rounds

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict Pull-ups
  • 10 Push-ups
  • 10 Jump Squats

Nice and slow. Was not rushing at all.

C&J

  • 5×45#
  • 5×95#
  • 3×135#

Conditioning

CrossFit Open 11.3

5:00 AMRAP

  • Squat Clean (165#)
  • Jerk (165#)

These movements are counted as 2 separate reps in this workout. So if you miss a jerk, you can power clean it to get the jerk done since a squat clean won’t count until that jerk gets completed. I was alone so I made a deal with myself. I faced away from the clock and couldn’t look until I had completed 20 rounds. Had 20 seconds left and got in 2 more rounds for 44 total reps.

Midline

5 Sets

  • 5 Evil Wheels
  • 10 Floor Wipers (holding 40# DBs)

Should do those floor wipers more often since it’s a hip rotation exercise as well as great on the core.

I decided to try a pistol on the right leg, which I haven’t been able to do since October due to some type of issue with my rectus femoris. Did a couple no problem!

Pacing with Stroke Rate

Got to the gym early so I could get in some rowing.

Warm-up

2 Rounds

  • 10 Reverse Hypers (210#)
  • 250m Row

I actually checked the drag factor on the rower for the first time today. Super easy too. It was at 123 where I usually set the damper (just below 5).

Row: Pacing & Engine

  • Interval 1
    • 4:00 at 20 s/m
    • 3:00 at 22
    • 2:00 at 24
  • 4:00 Rest
  • Interval 2
    • 2:00 at 20
    • 2:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 3
    • 3:00 at 22
    • 2:00 at 24
    • 2:00 at 26
  • 4:00 Rest
  • Interval 4
    • 3:00 at 22
    • 1:00 at 24
    • 1:00 at 26
    • 1:00 at 28

That was actually really fun. Sure didn’t feel like I spent 30 minutes rowing because I was locked in on trying to keep the stroke rate and a corresponding pace. My goal was 2:02/500m and then with each increase of 2 strokes per minute the pace should drop 2 seconds.
rowing-wod-week2-session1

Total of 8,023 meters when including the warm-up. Couldn’t be happier with how that turned out for a first attempt at pacing through stroke rate. I did Crossover Symmetry Recovery before leaving the gym.

I finished up the reverse hyper after making some adjustments. Upgraded to a 1″ pipe to support the weight, which is much sturdier than the 3/4″ I had at first and I’m using in the back to support the platform. It was nice that I already had the platform created from before. All I did to it was cut the notches where it sits on the pipes, screwed in some PVC for handles, and spray glued on padding (3/4″ puzzle mat + yoga mat). Pretty happy with the way it turned out.

Rogue’s rack attached reverse hyper runs about $600 and bolts on. This sucker was less than $100 and is easy to put up and take down.

Back at the gym for the 4:30 class.

Warm-up

  • PVC pass-thrus
  • Shoulder stretching
  • PVC OHS
  • Hamstring stretching

Strength

Push Press

  • 10×45#
  • 6×95#
  • 3×135#
  • 3×155#
  • 3×175#
  • 3×185#
  • 3×195#
  • 3×205#
  • 3×215# (PR)

Put the belt on starting with 175#. Rested about 2-2:30 between sets. Beat my old triple by 3#.

Conditioning

10 Cycles (continue AMRAP)

  • 45s AMRAP
    • 5 Burpees
    • 10 Wall Balls (20#, 10′)
  • 15s Rest

That 15 seconds was just enough to keep pushing the gas. After getting 1 round plus an extra rep for the first few rounds that turned into my goal for the rest of the way. Kept at it and then got 1+3 extra reps in the final round for a total of 10 rounds plus 12 reps.

Lil’ GHD “Annie”

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Last time I did this it was 7:11. Didn’t feel like I was cruising today, but crushed it with a 6:04. I split up the first 3 rounds of GHDs into 15-10, 12-8, and 9-6. Maybe my rest was shorter for those breaks. All dubs were unbroken.

Bench It Out

Vacation! Need to get back on a better sleep routine. The only time I’ve ever taken a break this long from work is over the holidays.

Out in the garage around 9 before packing and heading up north. Warmed up with an easy 5:00 Air Dyne.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x280#

Start of week 4. Felt really good.

2015-07-11-back-squats

Conditioning

15:00 AMRAP

  • 5 Bench Press (115#)
  • 10 GHD Sit-ups
  • 5 Power Snatch (95#)
  • 5 Ring Rows (feet on 18″ box)

Almost 4 years and I don’t think I’ve ever done a workout with bench press in it. Wanted to pick stuff that I won’t be able to do this week. Went unbroken on everything and ended up with 8 rounds plus bench, GHDs, and 3 of the snatches. Was able to keep a pretty consistent pace throughout. Helps that there is that bit of built-in rest getting setup for these movements and walking around the garage from station to station.

After a rest I jumped back on the bench for a big set. Wasn’t sure how far I’d be able to go. Around 20 I started feeling it on my wrists. Stopped it at 30×115#.

1 More Burpee

In for the 4:30 today since I had work to get done. Low back is tight from the squats last night.

Warm-up

Did various things to loosen up the back and hamstrings using a training bar. Good mornings, stretching, etc.

Strength

Deadlift

  • 5×155#
  • 5×245#
  • 5×295#
  • 5×315#
  • 5×335#
  • 5×365#
  • 5×385#

Put on the belt starting with 315#. Felt pretty good. Can probably slowly start working my way back up since the back has been feeling good.

Accessory

While the rest of class was working on double unders I did 4×5 wide behind the neck strict pull-ups.

Conditioning

Death by Burpees

Finished 17 and then 15 of 18. Beats the 15 rounds I did 3 years ago.

  • 50-40-30-20-10 Double Unders
  • 25-20-15-10-5 GHD Sit-ups

Since I wouldn’t be able to set a PR on “Annie” after all those burpees I switched it up a bit. All dubs were unbroken. I took a short break during the first 3 sets of GHDs, breaking them up to 15-10, 12-8, and 9-6. Finished in 7:11. Got a little headache after that combination.

Now my back is really tight!

Heavy Singles

Made it in early before the 9am to squat since they switched to Monday in the Intuition programming for a while.

Back Squat

  • 20×45#
  • 5×135#
  • 5×225#
  • 3×265#
  • 2×295#
  • 1×315#
  • 6x1x335#

Set with 135# was done shoeless and it was quite an interesting feel. I did the 7 singles by the clock, every 2 minutes. Was harder than I expected. Haven’t done a bunch of heavy singles in quite some time.

Push Press

  • 10×45#
  • 4×95#
  • 4×115#
  • 4×135#

8:00 EMOM

  • 4 Push Press 155#
  • 10s OH Hold

DAMN! Started getting rough after round 3. Held for about 20 seconds on the last round.

Conditioning

2 Rounds

  • 30 Russian KBS (70#)
  • 30 Burpees
  • 30 Air Squats

Tried to keep a steady pace on the burpees. Finished in 6:56.

Midline

3 Rounds

  • 20 Russian Twists (53#)
  • 20 GHD Sit-ups

Didn’t go for time today, especially with the bigger sets of GHDs than I’m used to. Haven’t been doing enough of them lately so I substituted for AbMat sit-ups.

Run Every Day

Around 7pm I ran 3.1 miles in 27:53 for right at a 9 min/mile pace. Exactly one week left.

Like Butta

Got up and was laced up by 8. Went 2.01 miles in 19:06. I don’t really enjoy the morning runs like I enjoyed getting up and squatting every morning. I definitely felt like I was still sleeping out there.

Gym at 6 after an appointment at the chiro, which I’m not sure I need anymore. My back has been good to go. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 8×135#
  • 5×225#
  • 5x5x265#

Tried to focus on driving up with the back again. Didn’t wear a belt for any sets. Now that my squat is back and everything is feeling good, it’s time for some structure. First day of a Rippletoe squat program.

No B.S. Bench Press

  • 10×45#
  • 4×135#
  • 4×185#
  • 4×215#
  • 3x4x235#

That’s a PR for a set of 4 and then 2 more sets of the same. Doubles next week and then max out. Will probably take a little break from bench since I have a couple of weeks of vacation coming up next month.

Snatch

  • 3×45#
  • 3×95#
  • 2×135#
  • 155#
  • 165#
  • 175#
  • 185#
  • 190#
  • 195#
  • 200#
  • 205#

I took 8 minutes to warm up through the 175#, rested 2 minutes, and then did the last 5 lifts going every 2 minutes to simulate what we’ll be doing on Saturday. Didn’t lift with the weightlifting bars or bumpers either. Lifts felt smooth and everything was locked in solid. No misses. Wasn’t afraid of the weight at all like I was last week. Most I’ve put up since the 210# PR in October. Looking forward to seeing what I can do on Saturday with the adrenaline pumping.

Accessory

5 Rounds NFT

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict C2B Pull-ups

Seemed like I hadn’t done a strict pull-up in months since I’m always hitting muscle-ups.

Passing Train

Not a great night of sleep. Probably why HRV dropped into the warning zone today, unless that run really drained me yesterday, which I doubt since it was so slow. Makes 12 days in a row of 100+ though, so not quite sure why it’s in the orange zone. Out in the garage by 7:30. Warmed up with 600m Ski Erg (2:41).

Coffee Squats

Pause Back Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 5×255#
  • 5×275#
  • 5×295#

I put the belt on for 275 and 295. Had to grind out some reps on those last two sets but feeling strong.

Conditioning

10-15-20-15-10

  • GHD Sit-ups (to parallel)
  • Ski Erg (cals)

As soon as I dropped back on the first rep I knew I was not touching the ground today. My abs are still pretty fucking sore. Finished in 7:23. Tried to keep a pace of 1,000+ cal/hr on the erg.

Accessory

5 Sets

  • 12 JM Press (45-55-55-65-65#)
  • 12 Incline DB Bench Press (60°, 40-45-50-50-50#)

Swapped the order today. It made that last set of bench almost hit failure, but the JM presses felt better that way. Maybe I’ll alternate every 2 weeks. Had to get in this work today instead of the normal Sunday morning routine because I’ll be coming back from Cleveland in the morning.

Double Partner Work

Legs aren’t sore. It’s a miracle! Feel some tightness in my low back. Day 6 of morning squats. Warmed up with 5:00 Air Dyne (2.23km).

Coffee Squats

Back Squats (Pause 3s in the bottom)

  • 10×45#
  • 4×135#
  • 4×145#
  • 4×165#
  • 4×185#
  • 4×205#
  • 4×225#

That right quad still isn’t quite right. WTF! I had planned an 185-195-205, but was feeling solid so I increased.

Went to the 10am class.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Calf Stretches
  • Squat Jumps

Conditioning

5,000m Partner Row

* Switch every 500m
* Run 200m after rowing

I partnered with Jason and went first. I was done with my run at 18:02. Forgot to look at the clock when he finished us off. Was pulling about a 1:50 on my first few rows, then about 1:45 on the 4th one and low 1:40 on my last one.

42-30-18 w/ Partner

  • C2B Pull-ups
  • Thrusters (95#)

We did sets of 7s in the 42. Jason did something to his shoulder with 1 thruster left. So then I did 24 of the 30 chest-to-bar pull-ups. We went sets of 5 on the 30 thrusters, I did 14 or 15 of the 18 pull-ups, and then each did 5-4 thrusters. Finished in 10:44 but with Jason getting hurt there was a lot of extra rest time. Not sure why he tried to keep going. 😦

I walked 200m to cool down.

Accessory

5 Sets

  • 10 GHD Sit-ups
  • 10 Back Extensions (45#)

Finished off with Crossover Symmetry Plyometric. I’ll do some stretching tonight. Time to get some work done on the garage and clean up the yard.

Back and Forth

Still feeling those plyo lunges in my buttocks. Out in the garage at noon. Started with Crossover Symmetry Activation.

Warm-up

1,500m Ski Erg – 6:52.4

Conditioning

  • Buy-in: 150 Walking Lunges
  • 3 Rounds
    • 50 Lateral Bar Hops
    • 25 GHD Sit-ups
    • 25 Back Extensions
  • Cash-out: 150 Walking Lunges

Was hoping to do this down my street but it was raining out, so I was limited to the garage. Was able to do 5 steps each way. Only stepped through into the next lunge on the 30 at the end, but all were unbroken other than stopping to grab my hoodie after 15 reps in the cash-out. I did the 2nd and 3rd rounds of GHDs as 15-10 and the second round of back extensions the same. I tripped in my first 10 bar hops because my legs felt like jello from the lunges. Took me 21:17 to finish.

Did 10 minutes on the Air Dyne (AD2) to help flush out the legs after all of those lunges and went 4.26km. Did Crossover Symmetry Iron Scap too. Will do a set of back stretches tonight.

Still Sore

Yep, still feeling 15.5 in my quads. Woke up with a headache and runny nose, but taking a 24-hour allergy pill seems to have calmed things down. Out in the garage just before noon. Did Crossover Symmetry Activation and then jumped right in.

  • 25-20-15-10-5 GHD Sit-ups
  • 100-80-60-40-20 DU

I grabbed one of the Rx Jump Ropes I have in the garage and had a hard time finding a rhythm in that set of 100. Missed a ton. Was better on 80, then did 55 of 60, 40, and 20 unbroken. Thought I’d die more in the GHD, but felt pretty good, even reaching back to touch the ground with both hands each rep. Total time was 8:49.

3 Sets

  • 3:00 Plank
  • 3:00 Air Dyne (AD2) @ ~75rpm

I went hands, elbows, and hands for the planks and wanted to die on the 2nd and 3rd ones, but just kept breathing and made it through. I took a bit of rest between movements. Went 1.81, 1.8, and 1.84km on the Air Dyne.

Did Crossover Symmetry Plyometrics and then headed in the house to do a series of back stretches. I’ll try to get another round of stretching in tonight.

Kind of cool in the garage since we got snow overnight (Seriously! It’s fucking April tomorrow!), but didn’t turn the heat on. Got a sweat going on during the planks.