Tag Archives: GHD

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. 🙂

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. 🙂

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. 🙂 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!



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. 🙂

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. 🙂 Great work everybody!

Thanks for the encouragement, Larry!

Wow, it’s been a week…

Today is Thursday, the 19th of November. My last post was on Thursday, the 12th of November. And I’ve done no crossfit between those two days. I did manage to get some yoga done with Yogi Ridds over at Crossfit 719 last Saturday morning with my daughters, and that was fun. But no crossfit. Not even a home WOD.

Does shoveling snow count? I did a little of that this week.

Probably not.

So I went back into Crossfit Continuum today at noon for a workout. There were only a few of us. Coach Drea and Joel were finishing off their workout as I got there. And it was Jonathan, Catherine, Joe, and I doing the day’s strength WOD.

We started with a 1,000m row and then jumped right into things.


DLgripwidthFirst, we tested gravity with deadlifts. A 3-rep ladder…

  • 1×3@80%
  • 1×3@85%
  • 1×3@90%
  • 1×3@85%
  • 1×3@80%

I managed 275#, 295#, and 315# and worked on my switch grip (right hand over the bar, left hand under) since I need to practice that to get better at higher weights. I want to improve my 335# PR next week. 🙂

Bench Press

20151119_130038Then we worked on bench press. I wasn’t quite sure how I was going to do with it today since it’s been a week, but I was happy I had another spotter today. Jonathan did a bit heavier than I did, but we were close enough in weights it worked out.

It was another 3-rep ladder…

  • 1×3@80%
  • 1×3@85%
  • 1×3@90%
  • 1×3@85%
  • 1×3@80%

I managed 165#, 175#, and 185# today, so not awful.

Accessory Work

20151119_130047And then after that we did some “abdominal/accessory work.” What does that mean? Odds-n-ends. 12 reps of each movement for 3 rounds…

  • GHD sit-ups (or weighted ab mat sit-ups)
  • Single leg deadlifts with dumbells
  • Seated dumbbell shoulder press
  • Bicep curls with dumbells

I did one set of GHD sit-ups and weighted sit-ups for the rest, and used a set of 30# dumbells for the rest. Always entertaining. The single leg deadlifts prove how little balance I have with my right side over my left. Answer: not a lot.

But it felt great to get back into the box.

We’ll try and get in for a Saturday workout this weekend and then as much as we can next week. 🙂

Thanks for a fun workout Drea! Hope everybody has a terrific day!