Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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This blog is for a bunch of guys who do CrossFit Workouts from all over the place to post our results, musings, and ramblings for all to see.
Weaver Day in the Driveway
Weaver Day in the Driveway
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Morey: Nice workout! Today was the first day going down stairs didn't hurt like hell for me.
ReplyDeleteWODoers: Made up my own today. 5:00 minutes of straight leg sit on parralettes, every time you break, then 10 good mornings.
Couldn't hold legs straight after first couple of breaks, so did bent legs. Averaged about 10 second hold, so about 300 good mornings. Good shoulder work along with the abs.
TT=18:09
Good break from the routine. Hard workout, but not a gasser.
Never had this before, my triceps are REALLY sore today, from pullups? Weird. I am going to start doing the WODs on a one day delay so that I can know what I can add to them without paying dearly the next day. I want to work on some specific things like DL and chest. So today, I'll have an active rest day. Tomorrow is GHD hell. NOt sure I can do 150 GHD situps. That FS/GHD WOD from the other day had 84 of them and my abs (and my wife's) were sore for like 3-4 days! Have a glorious Sunday. Morey, you are busting your ass man, good job.
ReplyDeleteJustin, not sure I know what you mean by a leg sit, I think you mean hand son Paralettes and legs out in the air right?
Kind of as Rx'ed. I used a half ball with my feet under a bench for the sit-ups.
ReplyDeleteTT = 12:33
I'm certain my gut is gonna be sore tomorrow. Later fellas,
Mike
I don't want to sound like some sort of GHD snob guy, but I'm telling you guys, true GHD situps on a true GHD bench are nowhere near the same as subbing with a big fitball with feet anchored. I did the latter for 5-6 months, and fully extended "hang your ass off the bench" and hyper extend all of the way down to the floor GHD's are just something to behold.
ReplyDeleteLast week I did 84 of these with the front squats and abs were sore for 3 days, so today I stopped at 3 rounds on purpose, taking Coach's advice and listening to my body. 90 situps and 75 BE's, the correct BE's shown on the videos where you "snake" your back on each rep. TT = 14:20. I think it will be a few more times before I try the full 150/125.
1K row for warmup 3:45, 1K row for cool down 4:15. Cool down row was crazy, back was kinda numb feeling, it was weird, hard to pull the rower. I was glued to the site all weekend following the games. Wicked.