Posts Tagged ‘Sit-Ups

Warm up with KB complex @ 16kg KB.

8x 20:10 of

SDHP @ 20kg BB

Rest 10:00 between sets

SDHP: 12 / 13 / 12 / 11 / 11 / 11 / 11 / 11 / 11 = 103
Squat: 17 / 16 / 16 / 16 / 16 / 16 / 16 / 16 = 129
Pull-ups: 4 / 3 / 2 / 1 / 2 / 1 / 1 / 2 / 1 = 17
Push-ups: 8 / 6 / 6 / 5 / 4 / 4 / 3 / 3 = 39
Sit-ups: 8 / 8 / 7 / 7 / 7 / 7 / 7 / 7 = 58

Cool down with a jog around the block.

I’m going to be really sore tomorrow.
And the next day.
And probably the day after that.

5 Push-ups
10 Sit-ups
15 Squats

10 Windmills e.s. @ 16kg KB
2 x 5 Turkish get-ups e.s. @ 16kg KB

4 x 25 Russian twist @ 16kg KB (one-two count)

1-15-1 breathing ladder of 1-arm Swings (GS style) e.s. @ 16kg KB

2 x 10 Renegade rows (push-up, row left, row right) @ 12.5kg DBs

Nose breathe the whole work-out.


GS Style swing feels ok, but hard to get the right width stance. Nose breathing forces diaphragm breathing and totally works. Felt nasty during the second set of renegade rows but the breathing ladder was no big deal. Might be more interesting to try that one with burpees. ;)


2:00 Double unders
2:00 Sit-ups
1:30 Double unders
1:30 Sit-ups
1:00 Double unders
1:00 Sit-ups
0:30 Double unders
0:30 Sit-ups

98 / 42
88 / 33
48 / 20
33 / 12
Totals: 267 / 107

Perhaps the ‘easiest’ Crossfit workout ever. The double unders keep things moving, but even at a sprint there’s a rythm that keeps it managable. Situps are the rest, and there’s more rest than taxation. Bare feet make a great incentive to keep mistakes with the rope to a minimum. Chaffed the hell out of my butt doing the situps.


“Angie”. Minus pullups. Plus swings.
Still no pull-up bar…
100 Squats
100 Push-ups
100 Sit-ups
100 Swings @ 24kg KB



Squats were easy (and faster than last time). Push-ups were in twos and threes and on the verge of failure for most of the second half, but almost 2 min quicker than last time. Sit-ups were steady. Swings were hard – really lost the snap in my hips after about 45-50 and partitioned into 20s, then 15s toward the end. Thinking ‘jump!’ helped, but only for a little while. Swings were above eye height, but not overhead.


  • Apple, grapes, WPI, almonds [4/4/8]
  • Coffee
  • Big chicken schnitzel and salad wrap + almonds [4/5/8]
  • Coffee
  • Two eggs (boiled), almonds, apple [2/2/4]
  • Family meat pie w veggies + nuts [3/4/5]
  • Apple (PWO) [0/2/0]


25 KB swings @ 32kg
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
x 5 rounds

25 DB Swings @ 20kg
25 Sit-ups
25 Good mornings @ 20kg
25 Flutter kicks
x 4 rounds (due to time constraint)




Much harder than it looked on paper. The prescribed workout would have sucked and been very slow. Still, I’d kill to have a GHD and am having delusions of constructing one … somehow.

Thoughts on optimality…
The Mighty Maigh said something on her blog the other day that resonated with me for a while. She was talking about being a good human and contributing to the world in a way that gives back, the sentiment is one that I’ve been starting to have about food, fitness and commitment to living and happiness in general, and teaching others, especially the chillin’s how to live… Area under the graph and all that.

So I get to thinking: wow. How interesting that so many friends are at a crossroads in their lives. So many of my friends are making families (via babies or friends), seeking a spiritual home, trying to live.

Is it symptomatic of our age? Is it symptomatic of what’s happening with the economy (and the societal breakdown we’re witnessing in Atlanta)? Is it symptomatic of what’s happening to the environment? Or are we all feeling something deep inside we don’t understand and can’t comprehend that compels us to change before we make ourselves extinct?

There are a good many books out there that say we’re on our way, you know. That if we don’t wake up and evolve (via whatever means it takes), we’re going to wind up imploding on ourselves.

I’m not sure I subscribe to the imploding [world] theory, but I subscribe to this: we all need to change.

Why not? What can it hurt? We owe it to ourselves, the honor of our parents, our chillin’s (iffin’ we’re gonna pop some out) and society in general to step. it. up.

Emphasis mine.


  • Oats w/WPI, almonds, pear [4.5]
  • Small potato (PWO)
  • Coffee
  • Tuna, almonds, peach [2]
  • Omelette, avocado, bacon [~4, low carb]
  • Coffee
  • Almonds, apple


Exercise Sets/Reps/Dist Weight/Time
Push-ups 100 reps 9:20
Sit-ups 100 reps 6:32
Squats 100 reps 2:29



Nowhere to do pull-ups at the home base. Thought I could hang the rings up from the big beam in the middle of the pergola but it’s held in with about four nails – for cosmetic purposes only!

Redid my brekkie calculations for LSA mix instead of nuts for tomorrow and discovered that I’ve been using about half the measure of protein I was supposed to. Oops. Interesting to see if the correction makes a difference.

  • Oats w protein, nuts, blueberries [4/2xFat]
  • 2 pcs KFC chicken sans skin, nuts, pear
  • Coffee
  • Bircher museli (steel cut oats, rhubarb, apple, sultanas, nuts)
  • Tuna
  • Pork stir fry w/rice [~4]


Monday 080616
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Exercise Sets/Reps/Dist Weight/Time
Sit-ups 50 reps 0 kg
Double-Unders 50 reps 0 kg
Sit-ups 50 reps 0 kg
Walking Lunge 50 reps 0 kg
Sit-ups 50 reps 0 kg
Burpees 50 reps 0 kg
Sit-ups 50 reps 0 kg



The sit-ups were the hard part, but not awful. The burpees were the next worst hurdle.



  • Oats w protein, nuts, pear [4/2xFat]
  • Coffee
  • Scrambled eggs w salad + avocado [4/2xFat]
  • Coffee
  • Lamb stir fry w green tea soba noodles + nuts [~4]


Thursday 080424
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Exercise Sets/Reps/Dist Weight/Time
Pull-ups 55 (+ 5 jumping) reps 9:03
Push-ups 100 reps 12:04
Sit-ups 100 reps 6:57
Squats 100 reps 2:41



Angie is tough. Not as tough as I expected (I thought the pull-ups would go much earlier but they were surprisingly solid). I paced the pull-ups very well. 10, 10 and then 5s and 3s until I tore my left hand on the 55th rep. Not as badly as I’ve done in the past, but bad enough that to keep going would’ve been stupid. I tried doing jumpers instead but it was no help.

The push-ups were harder than expected, but that’s what you get after 60 pull-ups I guess. ;) Squats, as always were a saving grace.


  • Oats w protein, pear, nuts [4/2xFat]
  • Coffee
  • Ham, chicken, tomato, carrot, avocado, nuts [4]
  • Fish, veggies, olive oil [4]
  • 1/4 small custard tart
  • Cottage cheese, grapes, nuts [2]
  • Tea


20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds, rest 3 min between each round

Round Time (excl. rest)
1 07.00
2 05.40
3 10.05
4 04.56
5 11.55
Total Time (incl. rest):



Ok, so…
First effort at Barbara. In the rain. Pull-ups in the rain were slippery and slow. Every now and then I had to stop to scrape the sticky clay-mud off my shoes when it got so heavy as to be noticeable.

I have no idea what happened in the 3rd round, I don’t remember it sucking that badly. Push-ups broke down badly in the 5th. They were nasty singles in the end, but they were all countable. Pull-ups, also down to big single kips in the last round, weren’t so lucky – as many as 5 weren’t counted, but many more were suspect. The squats were where speed and rest happened and felt good the whole way through.


  • Oats w/blueberries, nuts, protein [4](2xFat)
  • Tea
  • Left over nasi goreng veggie + brown rice mix w chicken breast [~4]
  • Apple, sardines, nuts[2]
  • Coffee
  • Spaghetti bolognaise, protein shake, nuts


Run 800m
50 back extensions
50 situps
Three rounds


Exercise Sets/Reps/Dist Weight/Time
Run 800 m (treadmill, incline: 2.0) x 3
Back Extension 3 x 50
Sit-ups 3 x 50



Sore as can be in the calves from the run the other day but somewhat ironically running is one of the few things that doesn’t hurt. I couldn’t believe 32 on the watch – it felt a lot faster – but the final round was pretty broken and every run I guess I spent some time waiting for the treadmill to come up to speed.


  • Muesli w/protein, peach, nuts
  • Avocado, chicken, cheese, beetroot, cucumber wrap
  • Coffee
  • 2 small pieces of bread w balsamic + oil
  • Veal, mushrooms, 1/2 small potato
  • Two glasses shiraz
  • Chocolate pear tart
  • Affogato

September 2020

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

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


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