Tag: GHD Sit-up

CrossFit Park City

I’m out in Park City, Utah for the week. It’s our once-a-year Grand Meetup for Automattic. Got up bright and early and headed over to Chris Spealler’s gym with Simon for open gym from 6:30a-7:30. This gym is massive!

crossfit-park-city

Thruster Attack

Every 1:30 for 6 sets

  • 10×135#

Brutal at over 6,000 feet above sea level. I had to split the last set into 6+4 with a very short breather.

Next Simon and I did kind of a relay workout where one person would do GHD Sit-ups while the other would flip a tire once, jump in the middle, jump out, run to the opposite wall, and run back to switch. The tire was mid-size. We flipped it a length of about 36 feet and then back. The sprint distance was about 56 feet and I’m guessing the tire was maybe 150-200 pounds, give or take.

Then we did a little gasser.

  • 10-20-30-40-50-40-30-20-10 DU
  • 1-2-3-4-5-4-3-2-1 Burpees

Need more oxygen!! I finished in 6:49.

Unexpected

Headed to CFi around 10 to do some stuff. Warmed up my shoulders with Crossover Symmetry Activation.

Gymnastics

Every 15s until failure

  • 1 Muscle-up

Saw this on the main site the other day and it looked like fun. It was much harder than I expected because you don’t really get any time to recover. I made it through 21 reps before I failed. Stringing reps together in an EMOM is a lot easier!

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×215#
  • 5×245#
  • 5×265#
  • 5×275#
  • 5×285#

Felt pretty good.

Bench Press

  • 10×45#
  • 5×95#
  • 3×135#
  • 3×185#
  • 2×205#
  • 1×225#
  • 1×235#
  • 1×245# (PR)
  • 1×250# (PR)

Damn! Was not expecting that. I haven’t bench pressed heavy since the day I hurt my shoulder, back in January. That was a 10# PR. I guess all of the shoulder pressing I’ve been doing has a big carryover.

Conditioning

4 Rounds

  • 1,000m Row
  • 4:00 Rest

My goal was to set a PR on the first row and then go at a pace 10-15 seconds per 500m slower for the other 3. I wasn’t recovered very well yet for the 2nd row. I did manage to set a PR by 5.6 seconds with a 3:16.1 and then my other splits were 3:46.2, 3:41.6, and 3:40.1.

A few hours later I headed out to the garage.

20:00 Air Dyne @ Z1

Went 8.59km.

25-20-15-10-5

  • GHD Sit-ups
  • Back Extensions

Not for time. Just to get in some extra work.

Tabata Thrusters

Really needed the rest day yesterday. Was up early do go play in a golf scramble. Kind of a shitty day since we had to use all of our rain gear. I was exhausted when I got home.

Got up early this morning, put on the weight vest and headed out for a brisk walk before eating or drinking anything. It was 3.06 miles in 44:05 with the additional 20# strapped to me.

Over to CFi at 12:30 to train with Kevin. Got started with Crossover Symmetry Activation and then did some warm-up sets of shoulder press with 5×45#, 5×95#, and 5×115#. Did a few single muscle-ups and some swinging on the rings too.

XWOD

  • 6-6-6-6-6-6 Shoulder Press (127.5#)
  • 2-1-2-1-2-1 Muscle-ups
    • 2s: Kipping Muscle-ups
    • 1s: Weighted Kipping Muscle-up

First time trying a weighted muscle-up. Failed with 20#, then failed with 10#, and made it with 10# on the last one. Shoulder press was the biggest struggle I’ve had out of any day in the 2 cycles. I may have to reevaluate my plan for these last 3 days. I should have been fresh after the rest day yesterday, but even the muscle-ups felt sluggish in my shoulders.

Gymnastics

E30S 11:00

  • 3 C2B Pull-ups

Was planning to go for 4 every 30 seconds for 8:00 as a step up from 60 total reps doing 6 EMOM 10:00 last week, but after the XWOD I decided to adjust. Went the extra minute to get more volume in. Started doing butterfly chest-to-bar for the first time. Had a kipping one mixed in here and there, but was over 90% butterfly. I’ve never been able to string them together before today. Making GAINZ in many areas lately.

Experimenting

16:00 Tabata (32 Rounds)

  • 20s Thrusters (15#)
  • 10s Rest

Trying out something new. This was all about building an aerobic base for thrusters, which will continue to be built on. The goal is not to go balls to the wall, but slow, controlled, and consistent. I got 8 reps every round and went for it, getting 12 on the final round, which comes to a total of 260 thrusters! Not hard or terrible, but pretty boring. I’m a little worried how bad the DOMS is going to be.

Conditioning

  • Buy-in: 500m Row
  • 3 Rounds
    • 5 Snatches (95#)
    • 10 T2B
    • 15 Ring Push-ups

Pulled around 1:45-1:48 on the row. Did all TnG snatches, 5-5, 5-5, and 5-3-2 on T2B, 5-5-5, 6-5-4, and 6-5-4 on the ring push-ups. Finished in 7:13.

Midline

3 Sets

  • 20 GHD Sit-ups

All under 2 hours.

Narrow Grip

My left calf is still sore, I have some tightness in my low back and neck, and traps are definitely sore. Went out to the garage around 9:30.

30:00 Air Dyne (AD2) @ Z1

Went 11.52 km, keeping RPM between 45 and 50. After doing a little reading on zone 1 training, I’d been going a little hard previously.

Headed to workout with Kevin at 3:30. Started with Crossover Symmetry Activation and then we did a little yoga to loosen up.

OHS

  • 5×45#
  • 3×75#
  • 3×95#
  • 3x60kg
  • 1x70kg
  • 1x80kg
  • 1x85kg
  • 1x90kg
  • 1x95kg
  • Fx100kg (PR attempt)
  • 5x2x60kg (narrow with pinkies on mark)

I don’t think I’ve done a heavy OHS in 2014. Could tell working up too. Made 95kg, which I’ll call 210# with the collars on. Just five pounds below my old PR, so I’ll take it for the day. I didn’t try the PR again because I could tell my low back wasn’t having it. Still tight. We dropped down and I figured I’d try them with a narrower grip. Not too bad!

http://www.youtube.com/watch?v=1qhLVH7TUS0

Gymnastics

EMOM 10:00

  • 6 C2B Pull-ups

Up from 5 last week. Kept losing the kip after the 4th rep again, but tried a few things that helped it here and there. Still needs work.

Conditioning

6 Rounds

  • 10 Weighted Pistols (26# KB)
  • 20 American KBS (53#)

Pistols were tough. Mostly broke them up into 6-4. I should have stuck to the 18# since today was the first time I’ve ever tried a weighted pistol. Did all of the KBS unbroken and finished in 10:30. After picking myself up off the ground I walked about 200m. Got home and put in a little more work.

30-20-10

  • Push-up
  • GHD Sit-up

Took me 4:41. Push-ups help up surprisingly well. The GHDs got horrible though.

Did Crossover Symmetry Iron Scap to call it a weekend.

Knotted Up

Woke up out of it and still wasn’t quite awake when I got to the box.

Warm-up

3 Rounds of “Cindy” NFT

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

I did all strict pull-ups and a chin-up grip for the 2nd round.

Skill

E90S 15:00 (10x)

  • Rope Climb (13′)

Really getting the “hang” of it. Noticing these are going to be really good for grip strength as well as some extra biceps and triceps work.

Conditioning

10:00 AMRAP

  • 10 Box Jumps (24″)
  • 12 DB Snatches (40#)
  • 14 K2E

All step downs from the box and I went 6 in a row with each arm for the snatches. Started out with 5-5-4 for K2E, but was down to 5-4-3-2 in the last couple of rounds. Finished exactly 5 rounds just as time ran out.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Russian Twists (53# KB)
  • 20s Rest

I stuck around for some extra work.

10 Rounds NFT

  • 10 GHD Sit-ups
  • 10 Back Extensions

Did each round quick, but took my time in between. Focused on explosiveness with each rep. Nice burn after the other midline stuff.

Grinding Smolov Jr.

Headed in early before the 9am so I could finish up week 2 of Smolov Jr. shoulder presses.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 10x3x137.5#

Felt rough from the get-go, but I made it through every set. Rushed in and started right away too without any other type of warm-up. Was only taking about 90 seconds of rest between sets so I could finish before class started. The final week should be interesting. I think I’ll bump up the weights a bit over the recommended. My shoulders are feeling strong!

Warm-up

3 Rounds NFT

  • 300m Row
  • 15 Reverse Hypers on GHD

I worked up quite the sweat!

Warmed up deadlifts with 4×155#, 4×245#, and 4×315#.

XWOD

  • 4-4-4-4-4-4 Deadlifts (365#)
  • 2-1-2-1-2-1 Explosive movement
    • 2s: Split Jumps (2 each leg, sandbag on back)
    • 1s: Kneeling Jump (10.25″ – 45-45-25 HG bumpers stacked)

Haven’t done any heavy deadlifts for volume in quite some time. Felt really good!

Conditioning

5 Rounds (Tabata style)

  • 20s Wall Balls (20# MB, 10′ target)
  • 10s Rest
  • 20s Sit-ups
  • 10s Rest

I did 10 wall balls and 11 sit-ups each round.

Midline

3 Round NFT

  • 20 Russian Twists (53# KB)
  • 45s Plank

After class I stayed to do some extra work. Did Crossover Symmetry Iron Scap with the blue bands for heavy and yellow for light. Burn baby!

4 Rounds NFT

  • 15 GHD Sit-ups
  • 15 Back Extensions

Focused on being as explosive as possible for both movements, which got me breathing pretty damn heavy. Took solid rest between rounds to recover.

In the evening I went for a walk. 3.22 miles in 48:29. During the summers my conditioning is always the best, which I attribute in large part to walking so much on the golf course. Felt like some fresh air tonight and the walk was perfect.

First WOD at CrossFit Intuition

Couldn’t wait to get under some weight today. Went over to the box my buddy Kevin is opening this week and worked out with him.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Holds

Kevin has a set of the real CS bands and I went pretty heavy with them.

Strength

Back Squats

  • 10×45#
  • 5×135#
  • 5×185#
  • 3×225#
  • 7x5x265#

He’s going through a cycle of Smolov Jr. so I plugged in 350# for 10# shy of my max and did it along with him.

Accessory

GHRs

  • 2×5
  • 5 w/ 2kg plate
  • 5 w/ 5kg plate
  • 5 w/ 2kg plate

I should have just done bodyweight for every set because I was cheating so bad on the 4th and 5th sets to get them done. I could immediately feel them in my calves (after the cheater sets) and my hamstrings. Need to get these in more often.

Conditioning

3 Rounds

  • 5 C&J 185#
  • 30 DU

Didn’t cycle any C&J together, but tried not to rest much between reps. Did most of them as the clean right into the jerk, but stood up and took a second on a few of them and it was actually harder. Did all 3 sets of DU unbroken. Took me exactly 4:00.

Rested 5-10 minutes and then did 50 burpees for time.

Beat my old PR by 4 seconds with a 2:29.

Skill / Midline

Accumulate 3:00 in a handstand hold (facing the wall)

I wanted to hit 3 sets of 1:00, but couldn’t stay up on the last one. Came down after 40 seconds before I had to crash and took a short rest before finishing the last 20 seconds.

Finished up with Crossover Symmetry Recovery with heavier bands again and it was rough. My shoulders are pretty shot after all that.

Went back a course of hours later. Put 90# on the sled and pulled it on the pavement barefoot for 0.25 miles. I figured going without shoes would help work out all of the muscles in my feet and work on my sick tan line at the same time. Not one of my smartest ideas! I think I burnt the balls of my feet. 😦 Then I took 45# off and pulled it another 0.35 miles on the grass, which is infinitely harder to pull on.

Did 6-5-6 GHD sit-ups while holding a 15# slam ball behind my head. Holy shit! Hard as fuck! Then did 5×10 regular GHDs.

WOD Drunk

Tough getting out of bed again this morning. Not sore from the squats at all though. Back to the 9am class.

Warm-up

  • Crossover Symmetry Activation
  • 2:00 Bottom Squat Hold
  • Arm Circles
  • 10 C2D Push-ups
  • Shoulder Stretching
  • Lying KB Hold (25#, ~45s each side)

Accessory

Speed Bench Press

  • 3×80#
  • 10x3x130#

Called for 8-10 sets of 3 @ 55%. Only about 30s rest between sets.

Shoulder Press

  • 10×70#
  • 5×115#
  • 2x5x120#
  • 2x5x125#

Had no idea where to start since I’m just getting back to pressing. Felt good so bumped up the weight a couple of times.

Conditioning

EMOM 24:00, rotating stations

  • Air Dyne (AD6) – 12 cal
  • Ring Dips – 12
  • Burpees – 12
  • GHD Sit-ups – 15
  • Row – 150m
  • Pull-ups – 8

I did my first set of GHD sit-ups touching the ground and then the rest going to parallel. First set of pull-ups were strict and then unbroken kipping sets for the rest. First time doing kipping pull-ups on the comeback and they felt pretty good.

This workout didn’t look very bad on the whiteboard, but I felt terrible after it was over. Haven’t felt like that in a really long time.

Did a 5:00 bottom squat hold right after and then CS Recovery at home.

Shallow Dip

Went out and walked 9 holes of golf for the first time this year. I have plenty of swing issues but didn’t have any issue with the shoulder.

My legs feel fine from the squats, but I think the triples yesterday made my abs sore. Tell me you don’t work your core when you squat. 😉 I noticed I’ve been getting tired this week too. I think Smolov is hitting my CNS hard! Did a little work at night in the garage with Kevin.

Warm-up

  • 4:00 Bottom Squat Hold
  • CS Activation
  • 5×50 Band Pulls (red)
  • 3 Rounds
    • 20 GHD Sit-ups (to parallel)
    • 20 Hip Extensions
  • 15# Snatches & Snatch Presses
  • 45# Clean Positions and Push Jerks

Today is the eighth day in a row getting 30 minutes in the bottom squat hold position. This was the first time doing a snatch in close to 2 months. Felt good. I was also able to snatch press the training bar from behind my head for the first time without pain! Last week I couldn’t do it with a PVC pipe.

Power Clean & Jerk

  • 2×95#
  • 2×115#
  • 2×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#

I haven’t done jerks in about 2 months either. Felt good, so kept going. I focused on as little dip as possible in the jerks. They were the fastest I’ve ever done and felt better than ever. Maybe I should take a long rest more often!

Seated Good Mornings

  • 5×135#
  • 5×145#
  • 5×155#
  • 5×165#
  • 5×175#
  • 5×185#

Felt solid and stable doing them. Everything is getting stronger from all of the squatting!

Did a 6:00 squat hold at the end and called it quits. Pretty light workout on the day, but needed after the heavy squatting yesterday and the 2 hour session. I won’t get much Smolov in over the next week because I’m heading down to Cincinnati on Thursday to watch the Central East Regional and won’t be back until Sunday night. Body could probably use the rest though.

Call an Ambulance

I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.

Warm-up

  • 300 DU
  • 5:00 Bottom Squat Hold

Set a new record with 3:59 for the double unders.

OLY

Muscle Cleans

  • 3×95#
  • 3×115#
  • 3×135#

Rested about a minute between each set.

Cleans (blocks at knee)

  • 2×135#
  • 2×155#
  • 2×175#
  • 2×195#
  • 2×205#
  • 2x2x215#
  • 2×225#

Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!

Strength

Back Squats

  • 5×225#
  • 3×255#
  • 7x5x270#

Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.

10 Rounds NFT

  • 10 Incline DB Bench Press (20# DBs)
  • 10 GHD Sit-ups

The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.

4 Rounds

  • 50 Bicep Band Speed Curls
  • 60s Squat hold

I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.

Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.