Tag Archives: GHD sit-ups

GHD + Back Squats

So as per usual, my Wednesday was a mess at work (and home due to a lack of sleep), but I was happy to get in for the 4:45 class with Coach Nicole. And I was far from alone – we had a whole bunch of folks –ย Drew,ย Ryan,ย Drea,ย Karen, Rebecca & Alexandra, Nancy, and Logan. ‘Twas a busy hour. ๐Ÿ™‚

Toe Taps felt a lot like Riverdance!ย 

We started with 2 rounds of the warm-up:

  • 1 minute of toe taps (to a 10/15# plate or 25# plate, do a jig and tap one foot then the other or do both at the same time forward and back or side-to-side) and then 1 minute of single-unders
  • 10 ring rows
  • 10 push-ups
  • 10 GHD hip extensions
  • 10 straight leg sit-ups
  • 10 air squats

With that out of the way we did some GHD skill work (GHD sit-ups, either to parallel or full extension) and then some back squats to warm up to our working weight. I partnered up with Logan at a squat rack and the two of us tackled this one. While warming up, Nicole & Drea noticed I had a hitch to my left side on some of my warm-up reps, so Nicole came and talked to me a bit. She said not to focus as much on depth and more on balance and keeping upright, so I did that and we started at 135#.

Evil ab torture device

The workout was:

  • 21-15-9
  • GHD sit-ups
  • Back squats (185/125# competitor or 95/65# fitness)

Of course, I rarely do the workout as written and scale to some degree, so I did:

  • 21-15-9
  • GHD sit-ups to parallel (on the GHD machine the whole time)
  • 135# back squats for the first 21 and then Logan dropped us to 125# for the sets of 15 & 9
How did we get done so fast? Geez!ย 

I finished in 8:05, which was pretty quick. I broke all the sets into at least equal parts if not smaller numbers by the end. 21 was 7-7-7. 15 was 5-4-3-3. Etc. But Logan and I pushed each other pretty solidly through the whole thing – he got done with the first 21 GHDs and was waiting for the bar as I finished my last 3 reps of 21, but after that we barely had a pause as we moved back and forth.

Great work Logan and everybody else! And thanks Nicole for the encouragement. ๐Ÿ™‚


Jimmy’s Team WOD

In the “strange but true” category of Saturdays during soccer season, Ev and I made it in this morning for a team WOD. She actually went earlier as well, but didn’t stay for the gymnastics WOD today so we could go together at 10.

We got there and saw quite a few people heading out after the gymnastics WOD with Drea on our way into the parking lot. Apparently nobody wanted to stick around for Jimmy’s team WOD. ๐Ÿ™‚ Silly us, we went in anyway — but we weren’t alone – we had Zac (great to see him!), Shaun & Stacy, Brent, Nick, and Robert joining us. ๐Ÿ™‚

jumping-jacks-5JBrue-clipartAfter we all chatted a bit (team WODs do get to be a bit of a social hour every now and then, and that’s fine by us), we did a mess of warm-up movements:

  • Ran 200m
  • Jumping jacks
  • Air squats
  • Jumping squats
  • Burpees

From that point on it was just finding our teams of two for the WOD. Robert and I paired up. Zac and Shaun, Brent and Nick, and Ev & Stacy were the rest of the teams.

The workout was:

  • 5 rounds for time
  • 5 Rds
    • 50 KBS 70#/#53/#35
    • *40 KB/DB Thrusters #70/#53/#35
    • *30 Lunges w/DB or KB overhead
    • 20 GHD situps
    • 400 M run
    • *Use either KB or DBs to complete. ย One in each hand

dumbbell-thrustersRobert and I did the following:

  • 45# kettlebell swings – alternating sets of 15 and 10 to get through these
  • 35# kettlebell thrusters (though my last 15 were just front squats with the KBs on my shoulders) – we did these in sets of 5 or 10
  • Mostly unweighted overhead walking lunges in sets of 15. Robert started with 8# dumbbell overhead walking lunges but soon saw the wisdom of going without. ๐Ÿ™‚
  • GHD sit-ups on the floor with an abmat (mostly split 10/10 but I did one set where I did all 20)
  • 400m “run” – some running, some walking. ๐Ÿ™‚

This one was spicy, I have to say. The KBS were fine, but the thrusters were awful and there’s just something about even unweighted walking lunges that torques everything in my body. But we worked our way through slow and steady. ๐Ÿ™‚

Thanks Robert for being my partner and great work everybody! I think Zac & Shaun and Ev & Stacy made it through all 5 rounds and Stacy talked Nick into doing another round after Brent had to dodge out about 11. Everybody was moving right along. ๐Ÿ™‚

We’ll miss next weekend’s team WOD, but should be back more consistently the weekend after that. Thanks for a spicy one, Jimmy!

Pistol-ish workout

So Wednesdays are always hit and miss… some weeks I make it for the 4:45 class and some weeks I don’t. Last week I didn’t. This week I did. ๐Ÿ™‚

Coach Nicole had a little group of us — Ryan, KB, and a new gal whose name I didn’t catch — and we had a bunch of first timers at the 5:45 class after ours, so it’s great to see so many new faces!

I felt a bit like this frog during some of the stretches. ๐Ÿ™‚

We started with a warm-up… but of course Nicole likes to add her own flair to the one on the board… We did 2 rounds of:

  • 400m run or 500m row or 2 minutes on the assault bike (KB and I ran)
  • PVC pass-thrus
  • A few plank to squats
  • Some hip opening leg raises and hip stretches
  • PVC good mornings
  • Some seated chairs
  • and some squat to stands

All of this was quite welcome because honestly my hamstrings and hips were pretty tight when we started. And, like with most of Nicole’s pre- and post-workout routines, I was sweating by the end. So we were plenty warmed up.

With all that done, we did some work with pistol progressions, figured out GHD sit-up and hip extensions options, and came up with a plan. Ryan, who is a good 6-10 inches taller than me, and I would be on one GHD machine and KB and the other gal would share the other. We all had slightly different scaling options and really didn’t slow one another down much I don’t think.

Evil Contraption

I have never done a ton of GHD work — usually I leave that to the more advanced (or eager) athletes who want the challenge. But Nicole wouldn’t have that. ๐Ÿ™‚ We all did some GHD work today!

The Rx workout was 2 rounds for time of:

  • 50 GHD sit-ups
  • 60 hip extensions
  • 70 single-leg squats (pistols)

I went with the Performance level, which lowered the numbers to 40-50-60 and broke it up like this:

Mine looked nothing like this!
  • 20 abmat GHD sit-ups
  • 20 GHD hip extensions
  • 30 banded good mornings
  • 60 pistols, using the variation with the opposite leg behind the one doing the squatting, which helps me with stability while continuing to improve mobility and strength in that movement
  • 20 GHD sit-ups
  • 20 abmat GHD sit-ups
  • 25 GHD hip extensions (5 more than 1st round)
  • 25 banded good mornings
  • 60 pistols (same variation, though a lot slower)
  • Time: 19:35

Honestly, I’m quite happy with that… and still somewhat able to move afterwards. But I have to say — my ass cheeks and hip muscles were still vibrating after the fact. Definitely a struggle to get through all of those reps in movements that aren’t necessarily my strong suit (though banded good mornings and abmat GHD sit-ups were pretty good).

I survived and so did everybody else! So huzzah! Thanks Nicole!


Go light, keep moving

Yesterday may have been double-under practice, but today was all about testing shoulders and knees. Must be Monday. ๐Ÿ™‚

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. ๐Ÿ™‚

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:
  • ย 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. ๐Ÿ™‚ 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. ๐Ÿ™‚

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.ย 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. ๐Ÿ™‚

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. ๐Ÿ™‚ 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. ๐Ÿ™‚

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 –ย 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. ๐Ÿ™‚

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. ๐Ÿ™‚ Great work everybody!

Thanks for the encouragement, Larry!