Tag Archives: GHD Sit Ups

Lowest Reps Win

Strength:

Deadlifts

6 Rounds of 3 Reps @ 155#

 

WOD:

4 Rounds, Lowest Reps Count

1 Minute Pull Ups 13 (Green band: 18, 13, 13, 15)
1 Minute GHD Sit Ups 23 (25, 23, 23, 24)
1 Minute Burpees 10 (11, 10, 10, 10)
1 Minute Push Ups 18 (Knees: 22, 18, 23, 23)

 

We are working on increasing our squat max, so we’re following a schedule of back squats, then deadlifts, and last front squats. You start at 65% of your 1 rep max the first week, then each time after you add 5 more lbs.

 

My hands are starting to get torn up again. Pretty soon I’ll have a tear on the palm of my left hand and the two knuckles of my right. My pull ups weren’t very pretty. I guess I need to work on the kipping more. I was happy with my sit ups and burpees. On the sit ups I went back further than normal and on the burpees I jumped on every one instead of stepping back. Score! My push ups were bad though. I felt my core getting soft and therefore losing my form. Overall, I’m happy with it though.

 

 

When we got home today we were greeted at the door by 2 dogs. This should have only been 1. Ruby (Rubini) managed to get out of her pen again. We have zip tied and screwed this pen together to keep her in but she continually finds ways out. It’s rather impressive actually. However, it’s irritating because she tears up stuff! We found screws all over the floor and one of my books with the back cover (hardback) ripped off and the front cover peeled.

 

 

At least all of the pages are still there. Apparently my dog likes books as much as I do, just for different reasons. Gotta love this face though!

 

 

It’s Official…

My coach is trying to kill me. If he isn’t, then I don’t know what the heck made him come up with today’s workout. First of all, I should have listened to my body when it didn’t want to work out and just went home and vegged on the couch! In fact, Shane even said I picked a bad day to come in.

 

Skill:
L-Sit Holds
Rd 1 – 16 Secs, Rd 2 – 27 Secs, Rd 3 – 18 Secs
Yeah, I have no strength to hold these things!

 

WOD:
3 Rounds
200 Meter Run
20 Pull Ups (Green Band)
200 Meter Run
20 Push Press (65#)
200 Meter Run
20 GHD Sit Ups
200 Meter Run
20 Box Jumps (Modified to Step Ups)
Finished in 38:10 (Cut off was 40 mins)

 

My foot started hurting during the 3rd round. I modified the box jumps with step ups just so I didn’t do too much to my foot. The runs went ok but I could feel my foot during the last few. Sunny ran my last two 200 Meter runs with me. I did appreciate her support but at the same time it makes me feel sssllllowww!

 

The pull ups went ok for the first 30 but I had a hard time getting my chin up on the last 30. I did ok, but not nearly what I was hoping for. Since I got there a little early, I tried to do some pull ups with the blue band. I think I can do about 5 but any more than that and I’ll need the green band.

 

The push presses got tough quick. I got the first 20 done in sets of 10, but the last two rounds I had to do 5 and rest. In fact, on the last round I had 2 that I had to re-do because I didn’t lock it out at the top. That was a bit irritating!

 

The sit ups and step ups were tiring but not hard. They were a nice break from the pull ups and push presses. If I did the box jumps though I probably would have been dieing.

 

This evening I iced my foot again. I’m hoping it’ll heal up pretty soon so I don’t have to keep babying it. This weekend is my 12 mile training run since I only did 6 miles last weekend. Last weekend was supposed to have been the 12 miler, but my foot started hurting me again around mile 2.5. I’m hoping my foot is much better for this weekend. After my 10 mile race I was hobbling around like an old woman, so we’ll see how I do after 12 miles! hahaha. I’m estimating it will take me about 3:15 to do the 12 miles, so we’ll see how it goes!

 

What are your plans this weekend?

A Short CrossFit Week

I normally try to go to CrossFit on Mondays, Tuesdays and Thursdays. This week I skipped the workout on Monday because my legs/hips were still sore from Sunday’s run/walk. It’s important to let your muscles recover, so I decided to take an extra day. While this week was short, CrossFit wise, the workouts were still brutal!

Tuesday 9/20

Strength:
Deadlifts
3(135#) x 3(185#) x 3(205#) x 3(215#)

WOD:‎
4 Rounds
400 Meter Run
12 Power Cleans (75#)
20 Kettlebell Swings (35# 1st round, 24# rest)
Finished in 25:23

Didn’t modify the run! Shane (my coach) is blown away by the fact that he can’t hear me wheezing anymore! Hope it stays that way for a while. My back was shot from doing the deadlifts before the WOD. My max on deadlifts is 235#, so I was happy with my weight! My time wasn’t very good, but given the fact that I run/walk a mile in about 16:30, it’s not that bad! This workout had me sore for a couple of days. In fact, my lower back is still a little sore today.

Strength:
Back Squat
3(75#) x 3(95#) x 3(105#) x 3(115#)
squat to 12″ box:
3(75#) x 3(95#) x 3(105#) x 3(105#)

WOD:
AMRAP 10 Mins
5 Push Press (75#)*** update, it was only 65#. Now I’m not so stoked.
10 Over Bar Burpees
4 Rounds and 5 Burpees into round 5

Cool Down:
Partner abs
10 rounds each of GHD Sit Ups. Partner holds plank while other person does sit ups.

Oh My Goodness…this was hard! We were supposed to do bear crawls but there were too many people/bars that we didn’t have room to do them, so we cut the time down some and added abs at the end. I was happy with my push press weight. My push press max is 95# so I was lifting about 80% of my max. ***UPDATE*** I dropped down to a 35# bar because the 45#s left had grips that tear your hands up. So, I actually only did 65#. The things I think of when in the shower. Afterword, my arms were hurting quite a bit. I was a little worried that maybe I had pulled something but I think it was just because this was the most I’ve used for push press in a WOD. They’re feeling better now! We’ll see how they are tomorrow.

Saturday brings on an 8 mile run/walk with the girls. According to my marathon training, I should be doing 3/2 intervals (running 3, walking 2 mins). Last week I did 1/1 for a mile then 2/1 the last 4 1/2 miles. So, this Saturday I will attempt to do the 3/2 and see how that goes!

I hate making up titles…

Thursday was a good workout. I was extremely happy with my results and finally felt like I’d accomplished something!

Strength:
Weighted Push Ups
3(25#) x 3(35#) x 3(50#)

WOD:
4 Rounds of as many reps as possible
1 Min Burpees
1 Min GHD Sit Ups
1 Min SDHP (45#, RX)
1 Min Ring Dips (Green band)
1 Min Rest

Rd 1: 67, Rd 2: 60, Rd 3: 60, Rd 4: 60

Well, I’m nothing if not consistent! The ring dips are by far the most difficult for me right now since I have weak triceps. The burpees sucked but they weren’t too bad! I slammed down pretty hard a couple of times on the first round. On rounds 2-4 I did the step back instead of the jump. I averaged about 10 burpees per round but was able to make up the numbers on the SDHP. That was my strongest round.

Saturday we didn’t have our run because Clara and Kelly had previous engagements. We moved it to Sunday instead. Clara was shooting her box’s teams a CrossFit competition called Fall Brewses. Since it was in the same area as a party I had to go to later that same day (just about a mile or 2 away) I decided to stop by and check it out. They were ahead of schedule, so I got there just as they started the last WOD:

50 cumulative rep “Bear Complex” 95/65

Cash in – 30 double-unders (before athlete touches bar) Cash out – 10 burpees (as soon as the athlete leaves the bar) Caveat – before the relieving athlete begins double-unders the team must complete inter- locked (arms) team sit-ups equivalent to the total number of reps completed of Bear Complex.

Yeah…it was brutal! Needless to say, I was glad not to be one of them. Especially since the burpees and sit ups were done on cement. Clara and Kelly’s box, CrossFit Point Break, came in first! Way to go everyone. Don’t ask me about the pink because I just don’t know!

 

 

 

Sunday was our big run. We met up at 6:30 and got in almost 6 miles.

It was cloudy, which made the temp quite nice! As soon as I made it back to my car it started raining pretty good. So, we had perfect timing! I started the first mile with 1/1 run/walk intervals but ended up doing 2/1 intervals for miles 2-6. My hips started hurting about 3 miles into the run. I’m pretty sure it’s because I hopped into a 6 mile run after being off for 3 weeks instead of working up to that distance. I felt like I could probably keep going, as I wasn’t tired. That’s good news because my 10 mile race will be coming up before too long! Next week I’m going to do 3/2 intervals and hope that I can work up my endurance. Clara and Kelly’s CrossFit box is having a running clinic on Oct. 1st where they’ll be training us on the Pose run method and going through drills and whatnot. I went ahead and signed up for that today. I’ve read a lot about Pose but just can’t seem to get it right on my own. So…we’ll see what they can teach me. OHHH…I also had a non-blister run yesterday! For those of you that know me, that is almost unheard of at this distance. I think I may have found the “magic socks” as Clara puts it. This also has me thinking I should go ahead and try to do the marathon instead of the 1/2. My real concern was blisters (well, that and being afraid I wouldn’t finish!). I didn’t want to have blisters all over my feet because of the marathon so I was going to drop down to a 1/2. We’ll see how training goes from here on out. I’ll keep you up to date!

How was your weekend?

Is it Friday yet?

Started off the workout with a 400 meter sprint for time. It was friggen hot!! At least 100 degrees. I finished in 2:23. Last time, I finished in 2:12. I could have done better today if 1) it was cooler and 2) I could breathe normally.

WOD:
Tabatas
Push Press (45#)
GHD Sit Ups
Pull Ups (started green band went to black)
Wall Balls (12#)

Today was a tough day. I felt like I had absolutely no energy. My strength was poor as I could only get 3-4 push presses after a while. Pa.the.tic. I played with our new rower (squee!) for a little bit afterward but was too pooped to do much of anything. I have been eating clean for the past four days. I’m hoping once my body kicks back into fat burning gear my energy and strength will be better. I don’t like workouts where I feel like a failure!