Tag Archives: GHD

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!

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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.

Deadlifts

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!