Tag Archives: GHD sit-ups

Go light, keep moving

Yesterday may have been double-under practice, but today was all about testing shoulders and knees. Must be Monday. πŸ™‚

always-warm-up-thoroughlyArrived at 8:30 and there were a lot of us! Dave, Tiffany, Emily, Lara, Lisa, KB, Todd & Melissa, and a new lady I didn’t know. Drea had a full class. πŸ™‚

We started with a new warm-up:

  • 2 rounds of:
    • 200m jog
    • 10 jumping split squats
    • 10 walking lunge with PVC pipe passthrus
    • :30 hollow body hold/rock
    • 10 active to passive hang from bar

I have to say that my left knee was angry from the start today, so I avoided any “jumping” split squats and just did some slow and steady in-place lunges. Even my passthrus were a bit slow in lunge positions, so I figured that our overhead walking lunges for the workout were going to be a serious challenge today…

After that, we grabbed some light dumbbells to practice our overhead walking lunges. First we did them without weight at all. And then we did them with our light weight. And I’m not too proud to say that I stayed at 15# dumbbells through the whole workout today. Lunges are challenge enough. Adding an overhead element to it… well, let’s just say that ups the ante a bit.

She looks a lot better than I do doing this movement!

From there we looked at GHD sit-up variations. We could do them on the GHD machine, but with as many bodies as we had, I knew that wasn’t going to happen. Instead, I did GHD-style sit-ups (with the knee kick-out) on the floor with an abmat. And we added a 20# medicine ball to them to make them harder.

15-pound-dumbbellsThe workout?

  • 4 rounds for time of:
  • Β Competitor
    • 50 ft. overhead walking lunge
    • 25 GHD sit-ups
    • 50/35# dumbbells
  • Performance
    • 50 ft. overhead walking lunge
    • 15 GHD sit-ups
    • 35/20# dumbbells
  • Fitness
    • 50 ft. overhead walking lunge
    • 20 sit-ups
    • 25/15#

Obviously I scaled this. My workout became:

  • 4 rounds for time:
    • 50 ft overhead walking lunge with 15# dumbbells
    • 25 GHD-style sit-ups off an abmat with a 20# medicine ball
  • Time: 9:59

Even with 15# dumbbells, this was a good challenge. The lunges got wobbly in spots, but I kept pushing through. And I think my left arm was dipping a bit towards the end, but I kept them both up and locked out for the most part.

Other people were faster. But this is a definite mobility and range of motion challenge for me, so I’m happy.

Great work 8:30 class!!


Rope Climbs For the Win

Regardless of how many things I *can* do physically now after starting crossfit in 2013, there will always be a few “goats” on my list. That’s the beauty of crossfit — there’s always something to work on. For a very, very long time it has been rope climbs.

climbing-rope-atje23--853-pFunny enough, they’ve been a goat since Miss Ranum’s PE class way back in elementary school. It continued into junior high as well. And by high school and beyond, I honestly had given up on the idea of ever climbing a rope.

Just a few months ago, I managed to get close or maybe even touch that top knot. It was a good day. πŸ™‚ So was today!

Went in for the 8:30 class today with AJ & Mickey. Been a while since Mickey joined us for a workout, so that was nice. Coach Lara had a whole mess of folks – Dave, Kelli, Dee, Todd & Melissa & their daughter, Larry, KB, and Melissa S. I think that was everybody – the place was hopping!

I have to say that I was very, very sore this morning. The overhead squats from yesterday and ring dips left a mark and I wasn’t sure how I would do today. My goal was simply to go in and keep moving to work out some of the kinks. There were a lot of them to work out. πŸ™‚

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upWe started with a the same warm-up as yesterday… but I think we only made it through one round before we added in some medicine ball clean work and moved on. I was ok with everything (slow, but ok) except for the push-ups, which my body screamed at – I did one, not 10. So I “cheated” a little there – sorry about that.

And after that it was all about warming up and figuring out scaling options for the workout. Rope climbs and GHD sit-ups. We only have two GHD machines and 4 full ropes (5 if you include the short one we tie on the rig), so I knew it was going to be a resource limiting kind of workout today.Β I don’t mind GHDs, but I don’t like fighting over the machines – so I did all of mine on the floor with an ab mat.

As for the rope climbs, there were many variations. I settled on trying for a full rope climb with legs using a J hook approach vs. a Spanish wrap. Other folks did lay-to-stand or the full legless rope climb approach.

Infinity_Legless_Rope_Climb_WEBThe workout was…

  • Score Type:: Total Time
  • Competitor, 5 rounds of:
    • 20 GHD sit-ups
    • 3 legless rope climbs, 15-ft. rope
  • Performance, 5 rounds of:
    • 12 GHD sit-ups
    • 3 rope climbs, 1 legless, 2 with legs
  • Fitness, 3 rounds of:
    • 20 sit-ups
    • 3 rope climbs, lying to standing

My modified workout became:

  • 5 rounds of
    • 20 GHD sit-ups on the floor with an abmat
    • 2 rope climb attempts, 15′ rope

rockypr-300x213I finished the workout in 12:37 and out of 10 total attempts at the rope, made it to the top 7 times. I am VERY happy with that result. πŸ™‚

Meanwhile, my daughters both made it to the top at least once each and many other folks were kicking butt and taking names as well.

I told you it was a good day. πŸ™‚ Great work everybody!

Light Thrusters Were Ugly

So after doing well on Monday and surviving Tuesday, I have to admit that my body was starting to tell me some things yesterday. I was glad I took it as a rest day. πŸ™‚

Today however I was wondering what the heck I was doing!

Made it in for Drea’s 8:30 class with Ev & AJ and we were joined by a whole bunch of folks – Caleb & Megan, Todd & Melissa, KB, Sarah, Stacy’s sister, Kelli, and Dee. It was a fun bunch and Sarah’s last workout before moving out of state. (Hoping to work out with Jonathan next week before he heads out too.)

and-for-a-warm-up-some-mountain-climbers_o_1678197We started with a different warm-up than earlier in the week:

  • 2 rounds
  • 200m run
  • 10 supinated grip pvc passthrus (these were tough – my wrists/forearms don’t like twisting in that direction apparently)
  • 10 good push-ups
  • 10 PVC good mornings
  • 10 lying hollow straight-arm press downs with a PVC pipe

From there it was straight into front squat and thruster practice, first with a PVC pipe and then with an empty bar. Shoulders were still a little fired up from Tuesday’s dumbbell work – especially my left.

My thrusters didn’t quite look as good as these

The workout? An interesting one –

  • Competitor –Β 4 rounds for time of:
    • 15 GHD sit-ups
    • 30 thrusters, 65/45#
    • 45 double-unders
  • Performance – 4 rounds for time of:
    • 10 GHD sit-ups
    • 30 thrusters, 45/35#
    • 45 double-unders
  • Fitness – 3 rounds for time of:
    • 15 sit-ups
    • 30 squats
    • 45 single-unders

look-at-scaling-featOf course, I scaled a bit:

  • 4 rounds for time
    • 15 floor-based GHD sit-ups with an abmat (accentuating the kick-out and pushing knees to the ground)
    • 30 thrusters with a 45# bar
    • 1 minute of double-under practice
    • 45 single-unders
  • Time – 19:30

I managed to actually get 9 double-unders throughout the accumulated 4 minutes of double-under practice I did outside (busy class – lots of bodies). All of them were essentially in the single-single-double pattern. I almost got a couple of them strung together (single-single-double-single-single-failed double) but couldn’t control my feet. Apparently I can do single-unders with my feet in a lot of weird positions, but get caught up on doubles in those same positions.

Talking with Drea, she wants me to focus on a different pattern. Double-double. So stringing two together in a row. If I can do that, she thinks I should be able to do more. I may attempt some single-single-double-double combinations just to get going and see how that goes.

survived-didnt-dieThe thrusters however were by far the worst part of this one. Sit-ups were easy. Double-unders are a work in progress. Thrusters with an empty 45# barbell sucked. Something about the combination of sore quads and my left shoulder made a good number of them go wonky. I was breaking them up in odd ways:

  • 15-10-5
  • 10-5-10-5
  • 10-5-5-5-5

But we got through them even if they were awkward and slow. I wonder if adding a little weight (the 65#) would have helped or made them worse.

Anyway – great work folks!

Gasping on the Floor

It’s been a while since a sprint workout has left me gasping on the floor. That happened TWICE during today’s workout. Geez!

Had my yearly physical this morning (spoiler alert: I’m still alive!), so didn’t make it in for a morning CrossFit class – but was able to squeak it in at the end of the day. So Ev, AJ, and I went in and WERE Coach Larry’s 4:45 class today.

dr-evil-air-quotes-yes-this-is-what-we-call-a-warm-upWe started with 2 minutes on the bike or rower (I chose rower and did nearly 500m), and then we did two rounds of:

  • 20 mountain climbers
  • 10 lunges with PVC pass-throughs
  • 5 dumbbell windmills per side (started with a 10# dumbbell in the first round and dropped it in the second)
  • 10 goblet squats (35# kettlebell)
  • 10 kip swings

From there we did some Sumo Deadlift High Pull and Push Press warm-up with a PVC pipe and an empty barbell before setting up for the workout:

  • 3 rounds of:
    • 1 minute of sumo deadlift high pulls
    • 1 minute of GHD sit-ups
    • 1 minute of push presses
    • 1 minute of GHD sit-ups
    • Rest 1 minute
  • Men 95#, Women 65#

1xpdhcWe scaled a little for Performance level:

  • 75# bar
  • 1st minute of GHD sit-ups to parallel on GHD
  • 2nd minute of GHD sit-ups I did on the floor with an abmat

And let me tell you… by the 2nd rest, I was on my hands and knees on the floor, gasping for air. By the end, I was back on the floor again, thankful it was over. This one kicked my tail.

  • Round 1 – 26 SDHP, 16 GHD to parallel, 22 push press, 26 abmat sit-ups – 90 reps
  • Round 2 – 17, 13, 16, 20 – 66 reps
  • Round 3 – 16, 12, 11, 18 – 57 reps
  • Total: 213 reps

1lnkhuI came out too fast in that first round and paid for it in round 2. πŸ™‚

Ev and AJ kicked butt however…

  • Evelyn: 269 reps (55# SDHP & PP, all abmat situps)
  • AJ: 181 reps (45# bar for first round, 35# after, full GHD sit-ups for 1 minute, 1 minute abmat sit-ups)

We were supposed to shoot for that 200 rep mark… Without that first round, I don’t think I would have managed to do that. πŸ™‚ Great work everybody!

Thanks for the encouragement, Larry!

Hansen Kicked My Butt

I let myself down a bit today. It happens from time to time.

Went in for the 8:30 class with Coach Drea today in a decent mood. Improvement over yesterday. And KB came in, so we had twice the fun. (She kicked butt today.)

always-warm-up-thoroughlyWe did a warm-up:

  • 30 seconds on assault bike
  • 4 Turkish get-ups (I think I used a 15# dumbbell, but they were still awful)
  • 8 push-ups
  • 5 interesting lunge stretches
  • 4 fish flops (hollow body hold to superman, back to hollow body – flopping on the floor)

And I feel like I’m missing something, but my brain is shot. But from there it was some kettle bell swing warm-ups and GHD sit-up work.

Our workout today was Hansen, a Hero WOD named forΒ Marine Staff Sgt Daniel Hansen. He died February 14, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Marine Staff Sgt Daniel Hansen
  • Competitor,Β 5 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 2-pood kettlebell (70#)
    • Women: 1.5-pood kettlebell (53#)
  • Performance,Β 4 rounds for time of:
    • 30 kettlebell swings
    • 30 burpees
    • 30 GHD sit-ups
    • Men: 1.5-pood kettlebell (53#)
    • Women: 1-pood kettlebell (35#)
  • Fitness,Β 4 rounds for time of:
    • 20 kettlebell swings
    • 20 burpees
    • 20 sit-ups
    • Men: 1-pood kettlebell (35#)
    • Women: Β½- pood kettlebell (20#)

I think I would have been better without the burpees. Like always, they threw my shoulders out of whack. And when combined with the KBS… ugh.

dnf-trumps-dnsStaff Sgt Hansen kicked my butt.

  • Round 1 – 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 2 – 10 70# KBS, 20 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 3 –Β 15 70# KBS, 15 53# KBS, 30 burpees (very slow), 10 GHD sit-ups on the GHD to parallel and 20 GHD-style sit-ups on the floor with an abmat
  • Round 4 – 20 70# KBS, 10 53# KBS

Stopped at 30 minutes. I didn’t want to subject myself to any more burpees. My left arm, from elbow to shoulder, was pissed off. I used that as an excuse.

I could couch that as “listening to my body,” but that’s a bunch of bull. I could have struggled my way through those 30 burpees and the GHD sit-ups. We had a 35 minute time cap and I could have finished.

But I chose to quit. Damn. KB finished. I should have finished.

Sorry I let you down Staff Sgt. Hansen.

I will try to remember that Did Not Finish is still better than Did Not Start. But damn.

Weekend Catch-up Twofer

Thursday we did bench press and I shared how the week was going weird. Friday and Saturday have continued that trend between high school musicals, family visits, work, and the regular madness. So today’s post catches up a bit from the WOD on Friday and then the team WOD today.


My girls were off from school on Friday. They both slept in, but AJ chose to go in and possibly get some mobility work done while I did the workout. Yeah, that didn’t quite hold up. πŸ™‚

kettlebell-swingWe had a fun crew for Coach Drea – the two of us, plus KB, Lisa, Austen, and Steve. We warmed up with (going from memory here):

  • 200m run
  • sit-ups
  • air squats
  • Russian kettlebell swings (eye level)
  • Full kettlebell swings

And I feel like I might be missing something, but we went through it twice (only did the run once). Then we talked about the workout.

AJ didn’t say anything, so she got sucked into the assault bike and partnered up with KB. I think Austen & Lisa paired up and Steve went by himself. I decided the day before that I’d do the rowing workout from Monday instead. (Me and the assault bike haven’t been getting along recently.)

Evil Piece of Equipment

So they did:

  • 4 rounds, each for time:
    • Bike 1 mile
    • Rest however long it took you to do the mile

They were averaging in the 2-2:30 range for a mile and KB & AJ finished in 19:24 or so. They did awesome. I think I would have died. πŸ™‚

I did Monday’s rowing workout:

  • Competitor/Performance:
    • Row 250 meters
    • Row 500 meters
    • Row 1,000 meters
    • Row 500 meters
    • Row 250 meters
    • Rest 1 minute between efforts.

rower5I should have done better than I did, but my times were:

  • 250m – 49s
  • 500m – 1:50
  • 1000m – 4:11
  • 500m – 1:58
  • 250m – 51s
  • Total time with 4 minutes of rest – 14:11

It was pretty consistent, but yuck. Interval training just burned a bit. Knees were a little annoyed at the extra work, but my biceps were sore by the end as well.

Was happy to get in a little extra cardio training though. πŸ™‚ And, as I said, AJ did awesome on the bike with KB. πŸ™‚

Team WOD

So Saturday rolls around and I still felt halfway decent after getting in workouts 4 out of 5 days (yes, there is an unwritten one). My sore lat was feeling better and my shoulder didn’t feel too bad, so I figured – why not? AJ

Ev, AJ, and I headed in and we were far from alone. We had some new faces and old for Coaches Drea & Jimmy. Jordan & Lara, Brent, Larry, Bri, KB, Todd, Jonathan, Lisa, Steve, and a few others. Not a bad turnout for a snowy Saturday morning. πŸ™‚

We did a similar warm-up (without the run) to Friday’s workout and then broke into teams. AJ bowed out today, but Ev & KB teamed up and Jonathan and I worked together.

keep-calm-and-amrapThe workout looked simple on paper…

  • Score Type:: Rounds and Reps
    • Each Station will be a 5 Min. AMRAP Rest 1:30 between stations
  • Station 1 – Count your team reps for lunge, both Athletes working at same time
    • 20 cal on bike
    • other partner performing alternating OH DB LUNGE #25/#35/#45/#55
  • Station 2 – count your team reps for Thrusters
    • 3 Rope Climbs
    • Partner 2 will perform AMRAP of KB thrusters #25/#35/#44/#55
  • Station 3 – Count your team reps for burpees
    • 15/12 Cal Row
    • Partner 2 Will complete AMRAP of Burpees
  • Station 4 – count team reps of GHD/Situps
    • 50 Double Unders – 100 Singles
    • partner 2 will complete AMRAP of GHD/Situps
  • Station 5 – count our team reps of Box Jumps
    • 12 Wall Balls #20/#14
    • Partner 2 will complete AMRAP of Box Jumps

Jonathan and I started at Station 2 and ended up at Station 1. So rope climbs started us off.

Infinity_Legless_Rope_Climb_WEBAnd I’m happy to say that I managed a single rope climb all the way to the top today in my multiple attempts. I almost managed a second one, but couldn’t get my feet to lock hard enough to trust my hands to release and touch the knot at the top. But I managed my goal for the day of ONE rope climb and didn’t tear my hands, so I’m VERY excited.

For reps we managed:

  • 68 KB thrusters (35# KB)
  • 39 burpees
  • 102 GHD-style sit-ups (on the floor, kicking out feet)
  • 58 box jumps (I did 20″ step-ups and he did 24″ box jumps)
  • and 60 lunges (I started with a 25# db, but quickly dropped it and just did weightless lunges – and 20 calories on the assault bike was awful)
  • Total: 327 (Jonathan did the math and dropped 10 reps somewhere, listing us at 317)

survived-didnt-dieOur goal was to keep moving and oh my, that got hard in a few spots. Wall balls were not my friend today – just couldn’t quite catch my breath or get a rhythm going. And OH lunges didn’t work either. But hey, I kept moving. Huzzah. Jonathan did fantastic and just kept chugging along with me and pushed me in a few spots for sure!

That said, I’m thrilled about the rope climb. I think my PE teachers in elementary school would be happy with that as well. πŸ™‚

Let’s hope next week is much calmer (though something tells me it won’t be). πŸ™‚

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. πŸ™‚

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. πŸ™‚