Tag Archives: GHD sit-ups

Fitness or Performance?

I’ll get back to the subject of this post shortly, but want to cover the day’s workout first.

Usually I take Wednesday as a rest day. Last week I didn’t do that. And for some weird reason, I didn’t do that today either, though I couldn’t get in until the Noon class with Drea. When I arrived, Bill was just finishing up the workout and getting ready to head out, so I had a one-on-two session with Drea and little Noah today. 🙂

box-jump-failStarted with the warm-up and added a bit more to the air squat portion with a bit of a PVC pass-thru. And once we got through the couch stretches, it was time to talk about today’s movements a bit.

  • Complete as many rounds as possible in 20 minutes of:
    • 10 box jumps
    • 15 single-arm overhead squats (dumbbell)
    • 20 sit-ups
  • Performance: 36/30/24″ box, 30/20# dumbbell, GHD sit-ups to parallel
  • Fitness: 16/12″ box, (10) single-arm OHS with 25/15# dumbbell, abmat sit-ups

By the time we were done tweaking, my workout looked like:

  • 20-minute AMRAP
  • 10 box jumps, 24″
  • 15 single-arm dumbbell OHS with 20# dumbbell (had a 10# dumbbell just in case)
  • 5 full-range GHD sit-ups (try to touch floor behind me each time)
  • 15 abmat GHD sit-ups (kick-out and try to push knees to floor on the way up each time)


I made it through 6 rounds plus 15 reps. And it looks like I was right in line with most folks, who were between 5 and 7 rounds. I’ll take it.

The OHS were a challenge and I alternated a few reps on each arm. Drea also had me . Box jumps got sketchy towards the end, but so long as I could get going I managed to do ok. And I touched the floor on a good majority of the GHD sit-ups, plus that’s probably the most GHD sit-ups I’ve done in a very long time.

Drea was happy. I was happy. All is good with the world.

What about “Fitness or Performance”?

question-mark-clip-art-7599Just like when we had Rx and scaled, I’m hitting that weird place with Performance & Fitness levels where I’m not quite matching up with the movements. Rarely I’ll hit exactly what’s on the board for a particular level.

Today I did the rep scheme for performance, but managed to hit weights and combinations of movements between the two levels. I initially logged it as Performance, but then changed it to Fitness since that’s what the majority of folks on the leaderboard seemed to do.

Is there a good rule of thumb for this? I’m very rarely in “Competitor” territory, but want to log my workouts correctly for either Performance or Fitness.

Anybody have a clue? Thanks. 🙂


Push it… 10x?

Monday morning. Mentally I didn’t want to get up at 7am, but physically I was ready a bit after 6am, so it was a struggle to get even that far. 🙂 But I am dedicated to staying in bed until 7am every day I can on my vacation, so I’ll do it anyway! HA!

The whole fam-damily made it into Continuum for the 8:30 workout today and we were definitely not alone for Coach Drea. Connie, Abigail & Matt, Logan, Jonathan, and Rico were there with us.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upThe new warm-up was interesting. Long. Very long.

  • 2 rounds
    • 50 jumping jacks
    • 40 standing hamstring floss (20/side)
    • 30 second couch stretch (each side)
    • 20 scap push-ups (just shoulders, not going all the way to the floor)
    • 10 side-to-side lunges
  • 2 rounds
    • 50 second active hang on rig (this was a challenge after last week’s 6 minute hang)
    • 40 in-place butt-kickers
    • 30 second calf stretch on each side
    • 20 single-leg reaches to the floor
    • 10 PVC pass thrus

And we were definitely warm by the end. 🙂


Once that was done, we grabbed an empty barbell and some weights and started warming up our push press. We did a few reps without weight, then warmed up to our working weight.

The working weight for guys at the performance level today was 115#. The way 95# felt overhead, it was iffy if I was going to be able to do 10 reps at 115# unbroken. So I stayed put at 95# and let it ride. Jonathan was suggesting I push 115#, but I didn’t bow to the peer pressure this morning. 🙂

GHD sit-ups, I was on the floor the whole time.

And then we were supposed to row 250m, but with 10 people in the class, we had a choice of row, assault bike, or run 200m. I strangely enough chose to run.

keep-calm-and-amrapThe workout was:

  • Metcon – rounds and reps
  • 15-minute AMRAP
    • Performance
      • 250-meter row
      • 115/75-lb. push presses, 10 reps
      • 20 GHD sit-ups to parallel
    • Fitness
      • 250-meter row
      • 65/45-lb. push presses, 10 reps
      • 20 AbMat sit-ups

My workout ended up being:

  • 15-minute AMRAP
    • 200m run
    • 95# push presses, 10 reps
    • 20 GHD abmat sit-ups

Made it through 4 full rounds, plus the 200m run, plus the 10 push presses, and 5 sit-ups on the floor as time ran out. So 4+16. I wasn’t far behind Jonathan, who was doing it at 115# with the run and full GHD sit-ups (he did 4+19).

Not bad. Everybody was in the 4-5 round range I think, so everybody was moving right along. The run became a walk a few times and I turned it into active recovery to get breath back on track, but ran as much as I could.

Maybe I should have gone with 115# but I was happy to stay in the same rounds range as everybody else. 🙂

I’ll take it. 🙂 Good work 8:30 class!

Abs may hurt tomorrow

Though I really wanted to get in to try yesterday’s workout (looked like a good shoulder killer), my day was nuts so I couldn’t make it in. So I was glad that today worked out.

jumping-jacks-5JBrue-clipartUsually it’s a day I get to work out with my wife, but she was asked to speak to the preschool class of another member, Connie, about being a veterinarian. Both of them are very brave to be surrounded by so many wee ones. 🙂 So we missed her today, but marshaled on. (She’s hoping to get into one of the afternoon classes.)

Coach Drea had a good sized class today. Matt & Abigail, Sarah, Logan, Todd & Melissa, plus yours truly. We started with this week’s warm-up where one minute of jump rope and one minute of jumping jacks is STILL a challenge. Go figure.

When we were good and warm we worked on some GHD sit-up practice, first on the floor, then on the GHD machines themselves. And after that we went through a bit of rowing practice. Both were definitely useful, though I have to admit to not liking doing GHDs in the middle of a workout because getting in and out of the apparatus is less than graceful for me, so I didn’t want to hold anyone up.

There was some debate over who would row vs. who would use the assault bikes and Todd was kind enough to volunteer to bike so I could row. Thanks Todd. My knees appreciated it. 🙂

new-ghd-header2Today’s workout was…

  • Metcon
  • Performance:
    • 4 rounds for time of:
    • 30/20-cal. row
    • 30 GHD sit-ups to parallel
  • Fitness
    • 4 rounds for time of:
    • 20/15-cal. row
    • 30 AbMat sit-ups

The goal was to stay consistent on the row times and really focus on that GHD movement of bending the knees on the way back and pushing them down for a little momentum (and to engage the glutes) on the way back up .

Well, I wasn’t very consistent on my rows. My times went from around 1:25 for my fastest to about 2 minutes for my slowest (last round). I think the middle two rounds were around 1:45.

But those GHD sit-ups on the floor were a challenge. First round I did big sets of 10. That fell apart from the second round on and I can feel my abs now. Definitely a bit more challenging than typical butterfly sit-ups.

Drea said the times in earlier classes were around 11-14 minutes. I finished in 14:46 and I’m pleased with that. Though I wasn’t competing with anybody else, I was pleased to see that I wasn’t the last one done today. I was pushing the whole way through and I will definitely feel that push for the rest of today and the next day or two.


Woot! Thanks for the encouragement Caleb — hope the 9:30 class went well!


It seems like it’s been forever since we’ve had a workout that took less than 10 minutes to complete. 20 minutes? 30? 45? Sure. 5-10? Um, no.

Today we remedied that. 🙂

Plus it’s the only day this week that I got to work out with my wife, but we had quite a cast of characters today for Coach Bill. Sarah, Nichole, Melissa, Jenny, Nicole, and her friend Chris – a drop-in who’s at a conference in town this week. We had fun. 🙂

Started with a lot of groaning during the stretching warm-up. Plenty of hamstring, knee, ankle, and front rack work. I’m really digging these Nicole-created warm-ups — they seem to not kill me like a lot of the older warm-ups we’ve done.


In fact, some of us (Bill, Jenny, myself) have talked about trying to do them at home more often. I sit in an office chair all day, so even if I get up and do the basic routine:

  • 5 inchworms
  • 10 windmills per side
  • 6 out/middle/out/back double-taps
  • 10 squat to stands (the new one)
  • 1 minute active hip flexor stretch (in a knee-down lunge position)

That covers a majority of my issues right there. I need to find some better ways to work on ankles and knees as well, but if I do 5 minutes of stretching every hour or two, that would certainly help me down the line.

20170914_092943Once we were done with the stretching, we did a traditional front squat warm-up with a PVC pipe and an empty bar before loading it up for the actual workout.

Today was:

  • 21-15-9 reps for time of:
  • front squats, 185/125#
  • GHD sit-ups with a 14/10# medicine ball
  • Level II – 135/95#, GHD sit-ups (no med ball)
  • Level I – 75/45#, abmat sit-ups with med ball (10/8#)

My back and hamstrings were a bit sore after yesterday’s strength workout, so I did a variation:

  • 21-15-9
  • 115# front squats
  • abmat sit-ups with 14# med ball

And I tried not to break the front squats into more than 2 sets per round, but that didn’t quite happen:

  • 11 + 10 front squats, 21 sit-ups
  • 8 + 3 + 4 front squats, 15 sit-ups
  • 9 front squats (brief pause after 5, but didn’t set down), 9 sit-ups
  • Time: 7:04

Ev did:

  • 21-15-9
  • 75# front squats and a 10# med ball
  • 5:24

I think I was among the slower folks, but I felt like I pushed pretty well. I paused a bit more than I wanted to in the set of 15 front squats, but other than that I pushed a pretty good pace.

Great class. Nice, short workout. What is there to complain about?


Great work folks and thanks for a fun class, Bill!

The Rope Trick

Isn’t it amusing that we usually put so much emphasis on Mondays because it’s the “first day of the week” in most cases — but that’s just a made-up thing for human “convenience” and tracking purposes really. It’s just another day, but it gets such a bad rap for being the first day back to work for most of us after a couple of days off.

Anyway… Today we had all sorts of “fun” things to look forward to… The first of the back-to-school madness events (we have another one tomorrow). Back to work for both my wife and I. A rainy fall-like day that would have been perfect to sleep in. And a later morning workout with my youngest. So no, it wasn’t all bad.

1tq3mvWe arrived to find Kelli & Lara running in the rain for Coach Drea and kicking butt from the 8:30 class. Our 9:30 class was pretty full — me & AJ, Nick & Lisa, Brent, Ashley, Carrie, Lorna, and Lyle. A great mix of folks — as always. 🙂

Because of the rain we didn’t do our warm up outside. Instead we worked inside. Started with a 1 minute row/bike, did a 30 second hang on the rig, 20 arm-less sit-ups, and a fun monkey swinging side-to-side thing on the rig. Hang on the rig with both hands. Let go with one hand and touch the hip on that side, Grab the bar again. Do the same with the other side.

It was almost like being on the monkey bars as a kid. When I asked Drea if it was inspired by the obstacle course from the CrossFit Games, she said it wasn’t but was intrigued by the idea. 🙂 (Also — congrats to Coach Drea — she just got her level 3 coaching certificate this past weekend — she’s only the 2nd level 3 coach in all of Colorado Springs, so that’s a phenomenal resource for our box!)

With all that done, we did some skill practice with GHD sit-ups and rope climbs. I honestly am awful at rope climbs. I’ve managed one legless rope climb largely because I just went for it with no expectations and almost made it to the top. I think if I could figure out how to wrap my feet I’d be able to get things going better — so that’s my goal. 🙂

new-ghd-header2Today’s workout was:

  • Score Type:: Total Time
  • Rx
    • 4 rounds for time of:
    • 25 GHD sit-ups
    • 15-ft. rope climb, 3 ascents
    • 400-meter run

Because of the number of folks and lack of equipment, today became less about time and more about skill work — which was honestly ok with me. It gave me some time to work on my leg wraps and GHD sit-ups, which was great.

We kind of paired up and divided into phases. Some of us started with the GHD, others with the rope climbs, and a few others with the cardio portion of the workout.

climbing-rope-atje23--853-pOur workout ended up being more:

  • 4 rounds for time of:
  • 10-15 GHD sit-ups (or GHD sit-ups to parallel)
  • work on rope climbs — in my case, try a J-hook and stand on the rope, eventually get a stable J-hook, hold onto the rope, and re-establish the J-hook
  • 500m row (AJ did about 2 minutes on the assault bike)

Some people chose to run in the rain, but I figured that was a bad idea. I might melt. 🙂

Really it became a fun workout because although time didn’t really come into the equation as much, I could focus on a 500m sprint on the rower (from a little less than 2 minutes to a little more than 2 minutes over the 4 rounds), working on the J-hook, and doing some GHD sit-ups with AJ. I actually am happy to report my GHD sit-ups didn’t feel awful — though towards the end it was easier to hit my right hand on the floor behind me than my left, so I went from a two-handed touch to a one-handed touch eventually.

This one, as opposed to some of the workouts last week which were either sprints or grinders where you had 250 reps to bang out, was just for fun and skill. It was a nice change from last week. 🙂

That said, I need to come in once we get new ropes at the box and just play with figuring out the J-hook or Spanish wrap to get up the rope. I would like to conquer the rope and make it a bit more efficient.

A huge thank you to Lorna, Brent, and Drea for helping get my feet in the right place. I wasn’t grokking the movement at first, but eventually I got more of the hang of it.

Great work everybody! Stay dry and have a great day!


teamwodWe’ll get to why today had a surprise in it for me in a minute, but let’s talk about the workout. Today I made it in for our Saturday team WOD at CrossFit Continuum. Why? Because it’s Saturday and they’re hellish and fun usually. Do I need a better reason? Probably, but we won’t dwell on that. 🙂

The whole Fitzy clan got to go for at least part of the workout today. My eldest is guest playing on an indoor soccer team, so my wife and girls left about 2/3 of the way through the workout to take care of that – but it was great to have everyone there for a little while anyway.

We weren’t alone either – we had a great crowd. A couple of guys from 5 Star Nutrition in town with samples of their goodies (pre-workout and post-workout) and even joined in the workout today, which was kind of fun. Stacy set us up with a good WOD and we had Drea and Jimmy, Clare, Kelli, Lori and her husband, Monica & Dan, Brent, Hillary and her friend, Jonathan, and maybe a few others. It was a good group (as always).

20161119_110900It was a workout for teams of 2, so Jonathan and I joined forces. It was an AMRAP at each of ten different stations for 4 minutes each with a 1 minute transition in-between.

  • yoke carry
  • axle bar push press (95/65#)
  • GHD sit-ups
  • Box jumps (24/20″)
  • HSPUs
  • double-unders
  • pistols
  • wall balls (20/14#)
  • rope climbs
  • calories on the assault bike

Stacy randomly assigned us to stations based on our birthday and Jonathan and I started with the wall balls and worked our way through all the rest from there.

20161119_110847Jonathan and I did great through a lot of it (wall balls, jump ropes – singles, and a few others) and not so hot at things like handstand pushups. 🙂 So it was a good balance. I even did pretty well at most things – my wall balls felt pretty good. I was able to carry the yoke pretty well. I even managed to get through some GHD sit-ups where I reached all the way to the floor behind me 20-40x, which hasn’t happened in a long time.

But here’s the surprise for me.

We got through the wall balls and went to the rope climbs. I’ve never successfully managed one before. I usually do them from the floor and hand-over-hand drag myself up off the floor into a standing position, then lower myself back down the same way.

In fact, I did several that way today.

But my first one I just went for it. My brain didn’t get in the way. And before I knew it I was hand-over-hand climbing up to the top of the damn rope. I don’t even know how high I was, but I was about a foot from the rafter where it was attached when I ran out of oomph or startled myself by not knowing how to let go enough to touch the top and sliding back down.


It was all arms. No legs at all. I still don’t have a clue how the hell to climb a rope, so it would have been considered a “legless rope climb” I guess.

I’ve never done that before. A first. And a great one. That damn rope was one of my many nemeses in PE in my school years. Well, I’m starting to figure you out dangit! 😀

We made it through something like 900 reps when it was all added up. Not bad for 50 minutes and 2 guys.

My eldest took a bunch of pictures too, so hopefully I can share some of those before too long.

Great work everybody! Thanks for being my partner Jonathan! And I hope everybody has a fantastic day!