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Posts Tagged ‘GHD-situps

15 kg dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
15 kg dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
x 3 rounds

= ~ 12:00

First two rounds’ walking done on the treadmill. The waiter walks got pretty hard in the third round, especially with the midline abuse between them, but I didn’t expect to feel so full-body-tired in the evening.

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Warmup
Row 5 min
Tabata push-ups: Min score = 4 (!!)

Workout
20 GHD sit-ups (Rx: 35)
25 Back extensons
x 4 rounds

Notes
DIY GHD: bench, swiss ball, leg curl machine. It’s probably a combined effect, but back extensions feel effortless compared to the sit-ups (obviously the range of motion is far less). The eccentric phase of the sit-up is the killer, and I feel it in the back.

Food

  • Oats w/WPI, apple, almonds [4/4/8]
  • Coffee
  • Tuna w big veggie salad + olive oil [4/4/6]
  • Coffee
  • WPI, two carrots, almonds [2/2/4]
  • Chicken stir fry w hokien noodles + almonds [4/6/6]
  • Tea
  • 3/4 cup of blueberries w two spoons of vanilla yoghurt

Warmup
Row 1,000m = 0:03:39

W
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“Hansen”
20 Swings @ 24kg
20 Burpees
20 GHD Situps
(Rx’d is 30 of each)
x 5 Rounds

Time:

0:25:10

Food

  • Oats w/WPI, almonds, apple (PWO)
  • Coffee
  • Veggies, chicken, olive oil
  • Apple, almonds, WPI
  • Zucchini ribbons w bolognaise + olive oil

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Warmup
100 skips
50 double-unders
With a 16kg KB:
5 x 1 arm swing each side
5 x RTW each direction
5 x Figure 8 each direction
5 x 1/2 Get-up
5 x Halo
10 x Swing @ 24kg KB

Workout
For reps in 7 minutes:
Handstand-Pushup ladder (score highest unbroken set)

Alternating burpess / knees-to-elbows:
Burpees: 10-1 ladder
K2E: 1-10 ladder
First round looks like: 10 burpees, 1 K2E…
Goal is but speed with unbroken sets.

10 sets of 10 GHD Sit-ups
Try to go straight through on all 10 reps for each set, rest as needed in between sets.

Exercise Sets/Reps/Dist Weight/Time
HSPU & Handstand practice Partial ROM negatives on HSPU. Decent form on HS. 7:00
Burpee / K2E ladder couplet 10-1 / 1-10 reps
Time:

15:25.8

GHD sit-ups 10 x 10 reps 0 kg
Swings (Russian, soft-style) 50 reps 16 kg

 

So…
I don’t have a even a full ROM negative HSPU so I worked on the partials and handstand holds. I’m getting better at kicking up into the handstand. Worked on going hollow.

In the burpee/K2E ladder couplet the burpees were easy and the K2Es were hard. Singles and doubles the whole way through with variable form.

Improvised GHD situps (24″ box, outdoor table) started out strong but got really hard on the back by the last set as the front side of the ‘core’ hit failure. Finished with ‘soft-style’ Russian swings to loosen up the lower back.

Food
Off the back of a couple of days of not being careful with food. Kind-of a food ‘holiday’.

  • Oats w/WPI, almonds, apple [4]
  • Tea
  • Coffee
  • Hamburger w the lot (1/2 bun only)
  • Coffee
  • Chicken parmajana w veggies + oliv oil
  • Tea

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Saturday 080712
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Exercise Sets/Reps/Dist Weight/Time
Walking lunge 12 steps 0 kg
Swiss-ball situps (GHD style) 15 reps 0 kg
Good Mornings 15 reps 24 kg
Ring dips 5 reps 0 kg
Ring rows 5 reps 0 kg
Time:

0:30:00

Rounds:

7

 

So…
I’m back on the band-wagon and it feels good.

Food

  • Oats w/blueberries, protein + nuts [4]
  • Coffee
  • 2 eggs, bacon, mushrooms, nuts [~3]
  • Chai tea
  • Hot chocolate
  • Tuna, nuts, apple [2]
  • Spaghetti bolognaise, protein drink, nuts [~5?]
  • Cottage cheese, nuts, apple

November 2019
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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