Tag Archives: GHD Back Extensions

Hello My Pretties!!

Whoops…it’s been quite a while since I’ve posted. Ok, let’s see if I can catch everyone up to speed!

Monday 8/23
WOD Modified due to breathing
5 Rounds:
5 Front Squats (45#)
20 Weighted Step Ups (15# Kettlebell in each hand)

Tuesday 8/24
Clean and Jerk
3(65#)x 3(75#) x 3(85#)

100 Push Ups
200 Squats
OMG…are you kidding me?! I was sore for days afterward! The others had to run 200 meters every time they stopped/rested. I didn’t have to.

Wednesday 8/25

3, 6, 9, 12, 15, 18, 21, etc
Push Press (55#)
Pull Ups (Green band)
Finished round 15 and 10 push press into the next round.
The push presses were tough. My arms were quite sore from the push ups the day before. My arms were very achy over the weekend from both WODs.

Monday 8/29
Kipping Pull Ups

5 Rounds
3 Cleans (65#)
20 Burpees (Modified to 10)
Finished in 12:13
I could definitely do more weight on the cleans. One of my problems is estimating the right weight for me.

Tuesday 8/30
Front Squats
5(45#)x 5(65#)x 5(75#)x 5(85#)x 5(95#)

Squats (10)
Push Ups (6)
Back Extensions (7)
Abmat Sit Ups (9)
Whew…those back extensions were vicious! Glad I did those before the sit ups though. I have a love/hate relationship with Tabatas. They relatively short but it really zaps you. I fell asleep on the way home! hahaha


Tomorrow is my 3rd dilation. I can’t wait to be able to breathe again! Last time they were able to increase my trachea by 200%. I hope they can do the same this time. If you have no clue what I’m talking about, you can read about it here. The nerves are starting to kick in and I have a feeling I may not get much sleep tonight. I have to be at the hospital at 7:30 tomorrow morning. Surgery is at 9 and I hope to be home by 12 to get some more sleep!

Another One Bites the Dust

Tonight’s workout kicked my ass up the street and back again. When we got there Shane and Neil were trying overhead squats with the same set up that Jennifer and I tried the back squats with. They were struggling with the kettlebells bouncing around! Very impressive.

We did some skill work on Squat Cleans using the 45# bar. Again, I kept hitting my neck. Maybe I need heavier weight to keep from doing that.

4 Rounds
20 Kettlebell Swings (35#)
15 Wall Balls (12# first 2 rounds, 8# last 2) (I think it was 2/2 may have been 1/3)
10 Back Extensions
200 Meter Weighted Run (12# med ball)

Shane had turned the clock off, so I don’t know my official time but I’m guessing it was around 26:00.  Of course, I was last again. My form went to shit on the last round. It wasn’t a good workout for me. My lower back was/is shredded.  Shane told me that I had to build those muscles up too, which I can honestly say they’re getting quite a workout between last week’s and this week’s workouts.

This is how I felt afterward. And yes…there is still sweat dripping from my hair.

Oh, and I wasn’t able to do a kipping pull up. In my head I should be able to but when it comes to execution, I fail.


It feels like I’ve been gone for weeks but it’s only been 4 days. We started with Tabata Pull Ups. I suck…that’s all I have to say! I use the black band, but can only do straight pull ups instead of kipping pull ups because the band is so strong. I got 12 the first round, but that doesn’t matter. With Tabatas you take the lowest number and I think that was 1, if you can even count it as a pull up! Tomorrow I’m going to try to do some kipping pull ups with the green band.

The WOD was “Michael” but slightly modified. Instead of the prescribed 800 meter run, we did 600 meters. So, it was 3 rounds of a 600 Meter Run, 50 Back Extensions, and 50 GHB Sit Ups. My run was horrible, as usual, but I was able to make up some time on the sit ups and back extensions. 50 is a lot…a…lot when you’re doing them in a row like that. Plus, you try doing 50 back extensions and do a 600 meter run right afterward! It’s tough when your legs feel like jello. Shane had to cut off our workout at 30 minutes, although I’m not sure why since we still had some time. I finished my 3 runs and 3 sets of sit ups but didn’t finish the back extensions. I went and got some water and tried to catch my breath when I looked at the time and saw 5:45. I decided I had plenty of time to finish my last 50 back extensions (and I would have been upset with myself if I didn’t finish them) so I got back on the GHB and knocked them out. I’m not sure what my overall time was because of the break in between, but I would imagine it’s around 33-34 minutes.

source: teachpe.com


Every time I dropped down for my back extension I had sweat drop off my nose onto the floor. I wonder how much they spend on cleaning supplies for that gym. I’m hoping they clean it on a normal basis!

Like Breathing Through a Straw

Today was a good day overall…until CrossFit. My Tracheal Stenosis was acting up today. Unfortunately, it was quite inflamed/swollen so as we started pushing the cardio I was basically breathing through a small tube. I can’t explain exactly how it makes me feel. First, I get tired quickly from the lack of oxygen but worse than that is the embarrassment. For those people who don’t know about my condition I come across as being extremely out of shape with all of my huffing and puffing. I have to stop to try to catch my breath, which makes me feel like I’m slacking. I just don’t know what to do to make it better between dilations.

Our strength workout was 3 rounds of 20 GHB Sit Ups and 20 Back Extensions. I’m still not able to loosen up enough to extend back past a 90 degree angle on the sit ups. That’s something that I need to work on.

I’ve been doing the 100 push ups challenge the past couple of weeks and I think it’s helping. Part of our warm up was 10 push ups which went pretty good for me! Tomorrow is my last day for this week’s challenges. We also did some pull ups which I’m still struggling with, even with the black band. The last part of the warm up was 5 burpees. I was able to hop out and back in for all of them (both rounds) which thrilled me. I wasn’t able to do that many before without stepping back.

The WOD was 3 rounds for time of a 400 meter weighted (15#) run, 12 Front Squats (45#),12 Box Jumps, and 12 Sumo Deadlift High Pulls. That run did me in. It was all downhill from there. In fact, I just had to do a fast walk for the last 2 runs because I couldn’t catch my breath. The front squats weren’t too bad on my elbows. I have a hard time keeping my elbows up. Apparently, I was having a tough time getting low enough on my squats. I think that was because I was concentrating on my arms too much. The box jumps are getting better. I had a couple of mishaps where I didn’t make it to the top but hit the edge of the box. Thankfully I didn’t face plant! The sumo deadlift high pulls were ok. On my last round Shane was pushing me to finish my last 6 without putting the bar down. I really wanted to because I was really sucking air, but I pushed through and made it. I was whimpering at the end! Finished in 18:53. I crashed on the floor for a bit to catch my breath afterward. Tears were wanting to fall, but there was no point in it. My emotions were running high, I was torn down and embarrassed.

My throat started closing up like this last month and I was afraid my stenosis was getting worse again but then it went back to what it was like after my last dilation. I’m hoping this is the same thing, that my throat will open back up and I’ll be ok. Sunday is the big race, so I’m hoping I can breathe well then too.


It was another brutal day in the world of Tammy. We did Split Jerks as our strength. I got up to 85lbs but on my second lift I almost wiped my back out because my arms went too far back. Once I got it under control, I dropped the bar. I dropped back down to 65lbs to finish my last lift. So, that was a bit of a fail. I also broke my necklace…second fail of the night.

Then, our WOD was three rounds (21-15-9) of Burpee Box Jumps and Sumo Deadlift High Pull (45#). What are burpee box jumps you ask. Why, that would be a burpee that goes right into a box jump. They suck. As Michelle said, “I met the devil today. His name is burpee box jump.” I can get in about 10 good burpees before I start going downhill fast. This was also the first time I did box jumps in a WOD. Thankfully, I did ok with them. I was afraid once I got tired I’d trip myself up, but I did ok. I was the last one to finish at 15:30 which was almost twice what most of the others did, but so what. I finished it.

At the end Jennifer and I did three rounds of 15 sit ups and 15 back extensions on the GHB. That was the nail in the coffin for me. I was officially wiped out at that point. I kept falling asleep on the way home. Don’t worry…Mike was driving!

I’ve also been failing at my eating, so Michelle and I are starting another 30 day Paleo Challenge starting tomorrow. Whoop!