Category Archives: GHD Sit ups

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

Unexpected Personal Bests

Posted on March 4, 2011

Today was one of those days when I achieved a most unexpected Personal Best at the gym. The WOD was 6 rounds of: 1 rope climb, 15 box jumps, 20 ghd sit ups, with a 2:00 rest in between each … Continue reading →

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Every Damn Day…JUST DO IT!

Posted on January 20, 2011

So I’ve begun getting regular Chiropractic and ART (Active Release Therapy), for my out-of-aligned neck, stressed out back, and arm pain. In order to keep going but give my arm some time to heal up I am going light on … Continue reading →

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Friday, January 14, 2011

Posted on January 14, 2011 | Leave a comment

Today I took it easy and just did Muscle Up practice and 100 GHD Sit ups (2 sets of 50 each).

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Posted in GHD 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

Tuesday, November 23, 2010

Posted on November 23, 2010 | Leave a comment

Early morning (5am) 5.25 mile run this morning. It was great. The temperature was perfect (58)! I can tell my body is still tired and sore from Saturday’s competition, but I still ran a good comfortable 10 minute pace. It felt great to get out there and just run.

Afternoon – Deadlifts
5 @ 170
3 @ 195
5 @ 215

then, 10 minutes – as many reps as possible of:
4 Handstand push ups (1 abmat)
8 Kettlebell Swings (55#)
12 GHD sit ups

I managed 6 rounds, plus all the way up to 4 GHD sit ups. With the Deadlifts I didn’t count properly when I used the 45# bar and so ended up doing 10# more on each set than I was supposed to. But, it worked out because I did well with it, and I want to get up to doing a 300# deadlift by next summer. So, it all worked out!!

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Posted in Deadlifts, GHD Sit ups, Handstand Push Ups, Kettlebell Swings, Running/Sprints, Workout of the Day

Thursday, November 18, 2010

Posted on November 18, 2010 | Leave a comment

Back Squats
3 @ 110#
3 @ 115#
7 @ 120#

Felt great on Back Squats today!!

then did a 20 minute Tabata WOD of:
Rowing
GHD Sit ups
Kettlebell Swings (35#)
Air Squats
Plank (w/ 25# plate)

The Tabata felt great! I haven’t done a good Tabata WOD in a long while, so it was fun doing one again!!

Tomorrow I get to REST!!!!! YAY!!! I’ll be doing some stretching and mobility work to make sure I go in to Saturday’s competition feeling GREAT! I may get out for an easy run – we’ll see!! I’m looking forward to testing myself Saturday. I don’t expect to be the fastest or even at the top. I just hope to do really well – for ME! Several of the mini-WODs will give taller people an advantage, but I’ll still work hard and do my best!

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Posted in Air Squats, Back Squat, GHD Sit ups, Kettlebell Swings, Plank Holds, Rowing, Workout of the Day

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