#ghd situps

[justsquatandbreathe]

Today

Okie dokes so this morning I somehow managed to get to my barbell club class on time (mostly thanks to my lovely mama smurf). I was the only one there today so got lots of attention, which is good, but I don't like John watching me fail! LOL. Got a super shmexy bruise on my knee from hitting the barbell repeatedly on it after failing to drop fast enough and get under the bar. Stupid stupid stupid. I did pretty well for most of it tho, so can't complain too bad. And I know I can hit that weight cuz i've front squatted more. Was just psyching myself out. I hit only one of my attempts to clean 103 so better luck next time.

So today was mostly:

two position cleans 

reg cleans (max 103#)

bent over rows (83#)

and the dreaded GHD Situps

Shoulders are a bit tight so gotta stretch them these next few days. No more injuries please!

[futureisthatmountain]

TRIPLES

Since i shredded my hands yesterday today I had to focus on stuff that didn't need 'em. So the first bit of this video is checking positioning, depth of squat and then how much if any my hips travel front to back in my down then up. Not much, stoked.

Warmed up squats 10 @ 45, 10 @ 95, 5 @ 115 then 3 @ 145 then to the little metcon.

Triples, 7 ROUNDS: 3 squats @ 70% (165#) 3 GHD situps, 3 GHD back extensions. Nothing too intense, just having fun. The first two rounds are in the video.

Then I did some highish box jumps just for explosiveness 30 inch box with a 25# and a 15# plate on top. Just having fun.

Comment if ya want to, it's cool.

Oh yeah, Benton Falls is still a dope band.

[i-ronney-blog]

Coughing 2 days after 60 GHD sit-ups is basically death.

[fitmominprogress]

I did GHD sit-ups for the first time on Monday, as a substitute for back squatting at crossfit (operation rest hip is in full effect). My trainer taught me how to do them and then told me to do 3 sets of 10. When I was doing them I didn't feel they were overly difficult and even though it LOOKS like it would kill your abs I didn't feel any exception work going on in my abs - it felt more LEGS (you 'aggressively straighten your legs when you're at the bottom to create the force that brings you back up). Anyways. Here we are 4 days later - MY ABS ARE IN SO MUCH PAIN. Like, this is bad. I can't even believe it. I wake up almost every time I roll over in bed at night. When I sneeze it is torture. I just cannot believe how bad the pain is after 4 days!! That thing is a torture machine!! Then again it makes me think, are my abs in that bad of shape that I would have this much pain??

[afrikansoul]

GHD situps are NOT my friend!!!

My abs are on fire yo!!! Have been since yesterday. Can't cough can't laugh can't sit or lie down easy. GHD stands for glute ham string developer. Well if that's the case why are my abs on fire and not my glutes and hamstrings. Huh why?????

[cobraftraining]

Day 110

1.  Power Clean 3RM, TnG

200# #PRDANCE #PR  2.  21-15-9 Deadlift, 315/225 Box Jump, 30/24 - games standards

Used 225#

Time: 5:57 3.  3 RFT: -X 20 GHDSU 30 Cal Row 60 Double Unders

[cobraftraining]

Day 77

1.  Jerk Balance 5x2 Climbing, 185# 2.  OTM x 12 2 Unbroken TnG Power Cleans, climb to a max effort, 175# 2 Muscle ups - scaled jumping MUs :((( 3.  GHD Sit ups - scaled to MB Sit up 50 for time, 3:30

[snotty86]

Monday 011012

After 10 days off, a bucks trip to NZ and grand final weekend, it was time to hit the gym. Being on holidays gives me more time in the gym, and it's needed after a week of poor eating and drinking. With 8 weeks to the wedding its time to smash some heavy weights and eat clean!

Press – 3 x 5 – 65%, 75%, 85% x 5 or more reps [email protected], [email protected], [email protected], [email protected], 1@55, [email protected]*PR, 60-FAIL

Dead lift – 3 x 5 – 65%, 75%, 85% x 5 or more reps [email protected], [email protected], 5@125

Shankle Complex 1 x DL 3 x Hang Pulls 1 x Clean 2 x Jerks

Work up to the heaviest load that you can handle 20-40-50-60-70

21-15-9

KB Swing 24kg

GHD Situps

Burpees

44km bike ride - 1:38:22 (afternoon)

Press: Felt really good, strong, so I went for a new 1RM. I had to clean all the weights from the ground today, no racks were free. When I got to 55kg+ is had to jerk overhead, then could perform strict press. Finally got over 55, couldn't hit 60!

Deads: Again, feeling weak for some reason. Going to do some deadlifts with bands this week and sumo deads, sumo KB deads, good mornings, etc. 

Shankle: Looked cool and I missed it last week. Started with just the bar and worked up. 60 felt really good, 70 was rough, akward clean, then the jerks just got pushed out.

21-15-9: Hard after a week off, but definitely needed. pushed through, all unbroken, happy with the result.

Ride: first ride in a few weeks, felt comfortable, not strenuous  Really need to get in a few more rides before the 135km Round The Bay (Oct 21)