Tag Archives: GHD sit-ups

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!

Surprise!

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.

1egvfg

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!