Tag: GHD Sit-up

Just Another Thursday

In at 10am with Kinde and Monica. Not many people training this week after “Murph” destroyed us all.

Warm-up

  • 3:00 Air Dyne
  • PVC pass-thrus

Strength

Bench Press

Warmed up with 10 @ 45#, 5 @ 135#, and 2 @ 185#.

E2MOM 12:00

  • 1 Bench Press (205#)

We were supposed to use 95%, but since my bench press has been a struggle lately and there were no other guys there to spot me, I didn’t want to push my luck. The 205# felt pretty good throughout.

OHS

Find 3RM

  • 3 @ 135#
  • 3 @ 145#
  • 3 @ 155#
  • 3 @ 165#
  • 3 @ 175#

I’m not using wrist wraps or lifting shoes for a few weeks, so this was interesting. My wrists were killing at the end of those last couple sets. That’s 15# more than I’ve done for 3 reps, so I’ll take it!

WOD

21-15-9

  • Burpees
  • Air Dyne calories

Fun little metcon here. I finished in 5:09.

Finisher

7 x 12 GHD Sit-ups (Romain Chair)

Was supposed to do 10 sets, but my back started to light up, so I called it quits.

Rest day tomorrow to golf!

Struggle with the Shoulder Press

In at 10am again. Feeling good and getting a lot of great work lately without getting too sore anywhere.

Warm-up

  • 500m Row
  • PVC Pass-thrus

Strength

1 RM Shoulder Press

I haven’t tested it since November so I was looking for a PR. It’s hard to increase this damn lift though.

  • 5 @ 45#
  • 3 @ 95#
  • 2 @ 115
  • 1 @ 150
  • FAIL @ 165#
  • 1 @ 165# (PR)
  • 1 @ 155#
  • 4 @ 135#
  • 4 @ 135#

On my first attempt at 165#, my right arm just wouldn’t go and I think I was flaring out the elbow similar to my bench press problems. I struggled for it on my 2nd attempt, but got it. Didn’t even try for more, but dropped down to get in some volume.

WOD

20:00 EMOM

  • Evens: 15 cal Air Dyne
  • Odds: 7 HSPU

Rough! Most HSPU I’ve ever done in a day though and I did them all unbroken except for one round where my foot got caught on the wall after the first rep and I had to get back up on the wall.

Finisher

11 Rounds of 10 GHD Sit-ups (Rotating through 4 of us)

I have a feeling I’m going to be feeling these in my abs and my lower back for a couple of days.

13.1 Redemption

Another Competition Thursday at Survival Fitness and I was not excited about the WOD since I did horrible on it, but excited that I’d get the chance to improve my score. Went to the 5pm class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • Snatches

WOD

The WOD for today was CrossFit Games Open Workout 13.1, which I scored a 142 on during the Open, with a 15:52 tiebreaker at the end of the 135# snatches.

17:00 AMRAP

  • 40 Burpees
  • 30 Snatch (75#)
  • 30 Burpees
  • 30 Snatch (135#)
  • 20 Burpees
  • 30 Snatch (165#)
  • 10 Burpees
  • Max rep Snatch (210#)

I was much faster today and didn’t die as bad on the burpees, although they still sucked. I finished the 75# snatches at 5:01, which I think was about 20 seconds faster than in the Open. Was on the bar starting 135# snatches around 8:35-ish and finished them at 14:58 (I’m going to call that a 6:23 “Isabel” PR, since I still haven’t done it standalone), nearly a whole minute faster, which gave me plenty of time to got those last 20 burpees. I was extremely slow on them though and only had 18 seconds to spare. I didn’t even bother trying to put weight on the bar and try 165# because I would have just ended up hurting myself. I’m glad I was able to hit 150 reps this time and do everything a lot faster.

Strength

Second week of my squat program and front squats were on the menu. Warmed up with 5 fast reps at 115# and then had to do 5 reps each at 160#, 175#, 185#, and 200#. Solid work… not too easy and not too hard.

Garage Work

Headed over to Kevin’s place and did a bunch of hamstring and low back work.

3 Rounds (not for time)

  • 10 Reverse Hypers (120#, 170#, 190#)
  • 7 GHR
  • 5 Good Mornings (135#)
  • 20 GHD Sit-ups

Low back was already feeling a little spicy from they heavy cleans yesterday and today’s WOD, so this just lit it more. Good stuff though. Those GHR are rough and my form isn’t very good on them.

Competition Thursday at Survival Fitness

After 3 intense days of doing our own programming, it was time to get back to a group class. Matt has turned Thursday into competition day at Survival Fitness and will be bringing back old Open or Regional WODs for the most part. Should be a lot of fun and keep the competitive atmosphere going. I went to the 9am.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS

I also did some jump rope to warm up the calves for box jumps.

WOD

2011 CrossFit Games Open Workout 11.2
15:00 AMRAP

  • 9 Deadlifts (155#)
  • 12 HR Push-ups
  • 15 Box Jumps (24″)

My first time trying this WOD. It was a grinder at that 15 minute length. I think I did the first two rounds of push-ups unbroken, but then 7-5 almost every other round to keep from reaching failure. Pushed through 12 slow unbroken in my last round. Had some no-reps on the box jumps, but rebounded almost everything. Finished with 10 rounds plus 6 deadlifts for a total of 366 reps.

Strength

Warmed up with 5 @ 135# on front squats and then went into what was prescribed for my squat program, although I accidentally went an extra 5# in the first set; 5 reps at each of 165#, 175#, and 185#. Not as easy as I thought it was going to be since those are only 60%, 65%, and 70% of my 1RM. But I’m not used to doing strength after a WOD either.

Then I did a Tabata bench with 115#. Started out too fast with 13 reps in the first round and everything was downhill from there. I had 40 reps through 4 rounds and ended up with 60 total, even failing on a rep in round 7. Have to take into account this is after 120 push-ups too.

Headed over to Kevin’s at night for some garage work with all of his toys. Figured I could handle a little extra work since tomorrow is a rest and massage day and then Saturday morning I’m doing a duathlon.

The Backside

3 Rounds (not for time)

  • 10 Reverse Hypers (120#)
  • 7 Glute Ham Raise
  • 20 GHD Sit-ups

Hopefully this stuff helps increase my squats as well as the extra squatting I’m doing.

Split Jerks

I’ve been wanting to try out the jerk blocks Kevin built and tonight was the night. My technique kinda sucked. Ugh! I did a couple of double at 95#, then doubles at 125#, 155#, 185#, and 205#. My last was going to be a double at 225# but after the 2nd rep Kevin wanted to try out a burst-mode camera app, so I did a 3rd rep. I’m happy with the weight I was able to do (my 1RM is 245#) but wish my technique had been better. Still need a lot of work.

I was going to do some light snatch work, but after having trouble landing a 95# snatch, I canceled that idea. My shoulders just weren’t having it. So I went back at my hamstrings and did 10 RDLs at 115#, 205#, and 205#.

Squat Volume

My shoulders, arms, and upper back are feeling spicy today. Went in for the 9am so that I’m free to watch the live stream of Open WOD 13.1 tonight.

Warm-up

  • 4/4 World’s Greatest Stretch
  • 3m Row at 20s/m
  • 2 Rounds
    • 16 GHD Sit-ups
    • 15 Hip Extensions

I really tried to be explosive with the GHD sit-ups today and lock out the legs. First time doing hip extensions in a long time.

Strength

5 Sets

  • 7-10 Back Squats at 20X1 Tempo
  • 90s Rest

Damn that’s a lot of volume! The tempo is pretty much just normal though, since it takes me about 2 seconds to lower anyway. I did 10 reps each at 135#, 155#, 195#, and 215#. Then jumped up to 235# to really push it on the last set and managed to get 7 before I dumped the bar. At the end I was sweating like I just got done with a 10 minute WOD.

WOD

10:00 AMRAP

  • 7 Wall Balls (20# MB, 10′ target)
  • 7 Push-ups
  • 7 Pull-ups

I did all butterfly pull-ups and am really starting to get the rhythm down. Completed 10 rounds plus 5 more wall balls, pretty much going non-stop. Had to transition from a wall ball and push-up spot over to the pull-up bar each round, otherwise I bet I could have gotten at least another full round in. 70 butterfly pull-ups is a lot higher than any previous day I’ve done. I’m sure glad I remembered to shave my calluses this morning though!

Oh…almost forgot. Zach Lind, the drummer from Jimmy Eat World, was in to WOD today.

Still a Little Cloudy

My head it still a little cloudy this morning, even after going to bed by 9pm. Oh well, shake it off with a workout at 9am right?

Warm-up

  • 500m Row
  • 2 Rounds
    • 10/10 Scorpions
    • 10s of Leg Swings (s2s, f2b)
    • 10 Wall Squats

Strength

5 Sets

  • 3 Back Squats (32X1 Tempo)
  • 2m Rest

* For the first set use your max weight from the 5×5 32×1 tempo back squats we did last week.

Holy shit that was heavy to start! I went 215#, 225#, 230#, 235#, and 240#. The pause at the bottom is brutal.

After another rest period follow that up with a max rep set at 30X1 tempo with 135#. I fought for 26 reps and then collapsed on the ground. Felt like I just got done with a WOD after that big set.

WOD

30-20-10

  • Row (calories)
  • GHD Sit-ups
  • Thrusters (95#)

Not much left in the tank for this WOD. My legs wouldn’t even work on the rower. Finished in 14:50.

165 All Day

Didn’t sleep very well at all last night, which isn’t the greatest for going in to do a competitor’s WOD at 8am. Back is pretty sore from yesterday and my delts are still beat up from the tempo OHS.

Warm-up

  • Row 500m
  • PVC Pass-thrus

WOD

3 rounds

  • 8 Shoulder to OH
  • 14 Pistols (alternate legs for 7 each)

Then 3 Rounds:

  • 8 Front Squats
  • 15 GHD Sit-ups

Then 3 Rounds

  • 4 Ground to OH
  • 15 Pull-ups

The Rx weights for this are 190/125. Ha! It would have taken me forever to finish, so I picked 165# which would still be challenging. Having just done “DT” with 155# last week helped me pick the correct weight for this.

We staggered our starts because there are only 3 GHDs, so I actually started with the 2nd couplet, moved to the third, and finished with the first. Kind of brutal that way because as designed, your upper body gets some rest in the 2nd couplet. The WOD called for 2 rope climbs in the 3rd couplet, but I substituted so I could work on my butterfly pull-ups. They’re getting better!

I finished in 22:38. Even going up to 175# would have been a big jump for all of those overhead movements. Cleaning the bar so many times really wears you out too. Definitely taking a rest day tomorrow!

I Should Be Taking A Rest Day

After doubles on Saturday and Sunday and a tough WOD yesterday, I should have taken today off. I saw the WOD though and know I can use extra pull-up work, love box jumps, and rarely get to do GHD sit-ups. So there I was at 9am ready to get my sweat on. Gayle said she was kind of taking it easy on us with the WOD today and it was like an active recovery day. HA HA! I don’t remember working so hard on an active recovery day.

Warm-up

3 Rounds

  • 1m DU
  • 3 Turkish Get-ups (25# KB, each side)

I went light for all 3 rounds because I’m having some issues in my right hand. I can really feel it after doing shoulder to overhead movements like all of the thrusters yesterday. I need to give it a few days rest.

WOD

3 Rounds

  • 30 Pull-ups
  • 30 GHD Sit-ups
  • 30 Box Jumps (24′)

We had the option of doing 50 Sit-ups or 30 on the GHD, so I went with the GHD. Gayle mentioned Rx for the box jumps was 30′, but I went with 24′ so I could rebound them and keep a higher intensity. Finished in 15:59. I really tried to push myself more in the pull-ups with shorter rest periods and some bigger sets as I got tired, but still ended up down to 3 at a time. That’s a lot of GHD sit-ups in a WOD especially when the sets are that big.

Finisher

  • 600m Weighted Run (20# MB)

Didn’t do it fast, but got it done. I’m definitely taking tomorrow off and will maybe get out for a round of golf.

Back in Phoenix

It was nice having a few days off while I drive out here to Phoenix. Yesterday I went for a hike and wore the 20# vest, which maybe wasn’t a great idea for my first hike of the year. I felt like I was going to keel over in the first 5 minutes, but only slowed down on the ascent to take drinks of water. Including the “hike” to and from the car, it ended up being 2.69 miles in 1:06:47, with over 1,000 feet of vertical climb. I also walked 18 holes of golf in the afternoon, so it was a great day!

This morning I got up and went in for the 9am class at CrossFit Full Strength. It was good to be back!

Warm-up

  • 400m Run
  • 3 Rounds
    • 20 Band Walks (each direction)
    • 10 Band Presses
    • 20 Alternating Prone Hitchhikers

WOD

10 Rounds

  • 10 Back Squats (135#)
  • 10 KBS (53#)
  • 10 Push-ups
  • 10 GHD Sit-ups

The Rx weights were body weight for the squats and 70# for the swings, but Emily said nobody in the earlier classes was anywhere near Rx. The weight for the back squats was pretty perfect because I had to start taking a rest after 5 or 6 reps in the later sets. Wouldn’t have wanted to go any heavier for the KBS either since I’m not used to American swings with us always doing Russian swings back in Saginaw. My GHD Sit-ups were slow! Finished in 21:19.

Open Gym Friday

It’s been awhile since I did an open gym session at Survival Fitness. First I started with a WOD they did on Wednesday, which I had missed out on.

21-15-9

  • Box Jumps (24″)
  • HR Push-ups
  • T2B

The box jumps were easy and all done unbroken with rebounding off the ground. Hand release push-ups went better than expected, but I had to take some breaks in the rounds of 15 and 9. I set a new PR with 21 unbroken toes to bar, but that ended up hurting me. I couldn’t string them together very well for the next 2 rounds because my hips wouldn’t snap shut. They were one at a time in the round of 9. Finished in a time of 5:07, but was hoping to go sub 5. Great little WOD though.

8:00 AMRAP

  • 20 Push Presses (75#)
  • 20 OHS (75#)

I got 2 full rounds plus 20 push presses and 11 overhead squats, which is 3 reps shy of when I did it a couple of months ago in San Diego. I screwed up in round 2 though and for some reason started doing back squats, so lost valuable time and reps there. This is a great shoulder burner.

8 Rounds

  • 10 GHD Sit-ups
  • 10 Pullovers (45# DB)
  • 20 DUs

Didn’t do this for time, more to get in some midline work and some random DU practice.