Tag Archives: GHD Sit Ups

Karen and More

Oh what a night… This evening we basically had 2 WODs. When I first looked at the board and saw we were doing Karen I was nervous, then I saw that was just workout A and I wanted to run out of the gym and head home.

I went to grab a 10# med ball, but there weren’t any. The 12# ball was taken by Tiffany and all that was left were 8#, 16#, and 20# med balls. So, I used the 8# ball. There was no way I could use the 16# ball for the entire workout.

WOD (A):

Karen
150 Wallballs (8#)
Finished in 10:50

WOD (B):

21-15-9
Knees to Elbows
GHD Sit Ups
Abmat Sit Ups
Finished in 7:14

All of us girls were very close to finishing around the same time. Cortni finished workout A in 10:14, Tiffany finished in 10:22, and I finished in 10:50. I was happy with that time. After it was over, I went and sat on the ground for a bit to rest before the next workout and my legs were on fire!! I’m glad we didn’t have any other leg exercises because I don’t think my legs would have cooperated. The GHD sit ups were felt in my quads, but not too bad.

On workout B, I finished in 7:14, Cortni finished about 7:20, and Tiffany finished around 7:45. We were all tired and sore at the end! However, it was a great workout. I pushed myself harder than I had been in the past. When I rested, I tried to only take a couple of seconds then start again. I stretched my quads at one point and that seemed to help.

Now, if I can just get my diet under control and get this fat off my body I’d have some sexy muscles to show off!

Playing Catch-up

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

Butt Kicking

Yep…that’s what it was. The WOD looked relatively tame, but it wasn’t.

WOD:
3 Rounds
2 Minutes Each
Front Squats (55#)
Box Jumps (12″)
1 Minute Rest

At the end all of my reps were added up for each round. The point was to get the highest number possible. The picture says it all…I didn’t do very well:

The front squats were rough the first round. My back started getting tired and it was hard to keep correct form. The last round was torture. The box jumps sucked, as usual! Since my breathing is getting bad again it’s even harder to push through. My body isn’t getting enough oxygen to push as hard as I was pushing before. I’m trying to cut out all nightshades to see if that will help minimize the inflammation in my throat. I hope it works!

I finished the day up with 30 GHD Sit Ups. These were tough too since I made sure I went all the way back so I could touch the floor with my hand then all the way back up.

Helen

Whewie…Helen is a bitch!

WOD:
3 Rounds
400 Meter Run
21 Kettlebell Swings (35#)
12 Pull Ups

Finished in 16:12

Tonight’s workout was a killer. The runs get me every time and when they have them at the beginning of the workout it zaps me. However, I was happy with my kettlebell swings tonight. Last time they were hard to do and I had to stop often with the same weight. Tonight I only had to rest a couple of times. I was also able to do decent pull ups using the black band. My run is the main thing slowing me down this time!

Afterward we did 50 Floor Sweepers and 25 GHD Sit Ups. I got a raging headache as I was heading home. After eating some almonds it finally faded away.

I hope everyone has a great Easter Weekend!

Michael

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!