Friday 090116

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Compare to 080811.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Big Dawgs:
As rx’d

women - 65#

The Porch:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
95 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 10 reps
15 Pull-ups

women 65#

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

women 45#

Puppies:
10 Sit-ups
10 Hip & Back Extensions
10-20 pound Thrusters, 20 reps
20 Beginner or assisted Pull-ups

20 Sit-ups
20 Hip & Back Extensions
10-20 pound Thrusters, 15 reps
15 Pull-ups

30 Sit-ups
30 Hip & Back Extensions
10-20 pound Thrusters, 10 reps
15 Pull-ups

I’ll be the first to ask a question! I practiced squats today, and my knee is still iffy, as far as the pain goes. I can do 10-20 good squats and it starts to hurt. I don’t let it go any farther than that att. Not until I get home and I can consult my doc. Thus I can’t do good thrusters. What’s a good sub I could use that doesn’t involve a deep, proper squat?

Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

13:04

Virtual Shovelling + pullups

pack

25, 20, 15, 10

I used a 20kg bar + 12.5kg (32.5kg total)

15:48

Hello all.

I have a question before I attempt this GHD, etc. WOD.

When working through a workout for time, is it better to take several very small breaks when you fatigue, or is it better to take fewer breaks that last a while?  Maybe it’s a matter of personal preference, or maybe there’s a CF answer out there?  Lately, when I am winded or my muscles are out of umph, I have been thinking, “3,2,1, go!” then I start again- a break of a few seconds.  The breaks are short, but I need a lot of them.  What do you have to say about this?  Thanks!

Still a few days behind to allow me to plan ahead for those WODs where I don’t have the right gear at home and need the base gym, but a question:

I see that extensions/GHD situps can be subbed with a swiss ball/bar (mainsite FAQ). How big does the ball “need” to be? mine is a smaller ~16” diameter thing and I am hooking my feet under my C2 with DB on the rail to hold it down. Also, some pointers of what I am looking for since I remember at least one video on the mainsite discussing how form is a factor on GHD work. Thanks!!

MikeB - 16 January 2009 02:14 AM

Hello all.

I have a question before I attempt this GHD, etc. WOD.

When working through a workout for time, is it better to take several very small breaks when you fatigue, or is it better to take fewer breaks that last a while?  Maybe it’s a matter of personal preference, or maybe there’s a CF answer out there?  Lately, when I am winded or my muscles are out of umph, I have been thinking, “3,2,1, go!” then I start again- a break of a few seconds.  The breaks are short, but I need a lot of them.  What do you have to say about this?  Thanks!

Scale it so you take the least amount of breaks necessary.  Try and break to avoid muscular fatigue if you can.  So, shorter breaks but not frequent . . . . the pauses you’re taking aren’t bad.  Lots of times I jump down from the bar, shake my arms out, jump back up.  or count three breaths.  You’re on the right path.

TP

Modified porch a bit. I started out ok, but the tendons in my elbows and my lats seemed to scream out at me that pullups were a bad idea today, so I subbed in jumping pullups.

The Porch:
10 GHD Sit-ups
10 Hip & Back Extensions
88 pound Thrusters, 20 reps
30 Jumping Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
88 pound Thrusters, 15 reps
20 Jumping Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
88 pound Thrusters, 10 reps
15 Jumping Pull-ups

Time - 25:55

Pretty proud that I did the Thrusters with 40kg (88 lbs), which is 10 kg more than I normally do Fran with. Not a bad day, I just wish I was only sore, and not in pain…. I’m terrified I’m looking at another injury.

M/39/5"7’/180#

Situps 10
back ext 10
thruster 95# 30
pullups -70/50

Situps 30
back ext 30
thruster 95# 20
pullups -70/35

Situps 50
back ext 50
thruster 85# 10
pullups -70/20

00:31:35

MikeB - 16 January 2009 02:14 AM

Hello all.

I have a question before I attempt this GHD, etc. WOD.

When working through a workout for time, is it better to take several very small breaks when you fatigue, or is it better to take fewer breaks that last a while?  Maybe it’s a matter of personal preference, or maybe there’s a CF answer out there?  Lately, when I am winded or my muscles are out of umph, I have been thinking, “3,2,1, go!” then I start again- a break of a few seconds.  The breaks are short, but I need a lot of them.  What do you have to say about this?  Thanks!

I’m no expert, but here’s my 2 cents.  I think you’re on the right track.
I think that what we’re after is “intensity” or “sustained intensity”.  To me this means that shorter breaks will keep the heart rate up (and, yeah, I recall Coach Glassman saying something like “Intensity is only correlated to heart rate”).
I think longer breaks may allow you to reach higher peaks of intensity, but I think that you lose out over all during the longer rest periods.
Of course, you could experiment, by repeating the same work out on two different days and comparing the result.  Remember, the goal of a work out like today is to do it in the shortest time.

I’m pretty interested in what the wise heads will say on this.

For time:

GHD Situps 10
Hip Extension 10
75lb Thruster 30
Pull-ups 30

GHD Situps 20
Hip Ext. 20
75lb Thruster 20
Pull-ups 20

GHD Situps 30
Hip Ext. 30
75lb Thruster 10
Pull-ups 10

Time = 24’ 45”

Short WU,
6 HSPU to 4 books.

I don’t know who posted this workout but it looked like fun

40 kg Powerclean 10 -> 1 reps
Deep Pushups hands on 5kg disks 1->10

I did it 10 -1, 9 -2 enz.

No breakup of sets.
12:24

I think it originaly had to be done with 50kg

10 Sit-ups
10 Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 Sit-ups
20 Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 Sit-ups
30 Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

11:56

Buy In
Burpees 10, three rounds
Dynamic stretching

WOD 090116
Pack level reps
subbed normal sit-ups for GHD’s
subbed GM with 20 kg plate held to chest for back-hip extentions
used 31 kg for thrusters - 70 lbs

time 11:17
I HATE THRUSTERS

Cash out
I STILL HATE THRUSTERS

m/23/5’5”/225
Modified Pack:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
30 Jumping Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
95 pound Thrusters, 15 reps
20 Jumping Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 10 reps
15 Jumping Pull-ups

time: 30:14.