Category Archives: GHD Back Extensions

My First SEALFit WOD

Posted on March 6, 2011 | Leave a comment

This morning I did my first SEALFit WOD. I love to do extra challenging wods to test myself not just physically but mentally. I like to see if I can finish, how hard I can push myself, and what kind of effect it has on me.

Today’s SEALFit WOD was:
200 m run, 20 pull ups
400 m run, 20 pull ups, 50 push ups
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
1 mile run, 20 pull ups, 50 push ups, 75 sit-ups, 100 squats
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
400 m run, 20 pull ups, 50 push ups
200 m run

It took me 66:12 to finish. The hardest part was the push ups!! Everything else was easy in comparison!! I would definitely do this WOD again!!

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Posted in Air Squats, GHD Back Extensions, GHD Sit ups, Pull ups, Push Ups, Running/Sprints, Sit ups

Sunday, December 5, 2010

Posted on December 5, 2010 | Leave a comment

Tabata Mashup:
4 minutes at each exercise – 20 seconds of work, 10 seconds of rest – then move to next exercise.

Back Squats (65#)
Double Unders
Push up with knee to chest crunch
Wall Ball (10#)
GHD Back Extensions
GHD Sit ups
Row for calories

This turned out to be a tough workout because of the double unders working your arms, then immediately followed by push ups then wall ball – all requiring ARMS!! But, it was a great WOD and I’m looking forward to the extended calorie burn from the TABATA!!

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Posted in Back Squat, Double Unders, GHD Back Extensions, GHD Sit ups, Push Up w/ Knee Tuck, Rowing, Wall Ball

Sunday, October 17, 2010

Posted on October 17, 2010 | Leave a comment

Today we planned to do a wod that is a combination of two – Michael and Grace. The plan was to insert a round of Grace between each round of Michael. So, it would look like this:

800 m run
50 GHD Sit ups
50 GHD Back Extensions
30 Power Clean and Jerks (65#)
800 m run
50 GHD Sit ups
50 GHD Back Extensions
30 Squat Clean and Jerks (65#)
800 m run
50 GHD Sit ups
50 GHD Back Extensions

When I finished with my 3rd round of Michael, I felt awesome, so did a final round of Grace! It was a fantastic WOD. I finished in 48:24, rested 5 minutes, and then went for a 45 minute brisk walk. I had massive amounts of energy all day after. Then, strangely enough, around 6pm I CRASHED. I was in bed before 8:30!! Even so, it was a great WOD and great day!

I am curious though – did the carb up day cause the energy spike? or was it the switch from carb energy to fat energy? What caused it? I still feel great eating low-carb, and although I’m not really losing pounds I can still see my abs and feel like I am still losing some body fat. So, I will continue to eat this way and maybe I’ll cut back on calories at some point but for now I’m fine!

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Posted in Clean & Jerk, GHD Back Extensions, GHD Sit ups, Running/Sprints, Workout of the Day