GHD situps / Back Extensions

PM Workout: 500m row = 2:03, a few GHD’s and back-exts, dips, situps, then:

30 / 25
30 / 25

1:22.5 / 1:11.0
1:50.9 / 1:03.6

== 5:28.0 (14″ faster than 11/17/09)

Run / random other stuff

It snowed like 7″ today, so it took several laps around the soccer field before I had a decent path worn-in. By then it was dark!

after warmup:

Run 5km @ 80-85 %

203.2 / 152
151.7 / 155
147.4 / 160 = 5:42.3
141.6 / 169
136.2 / 173
135.0 / 173 = 4:52.8
133.7 / 173
134.9 / 173
131.0 / 176 = 4:39.6
131.7 / 178
129.8 / 180
130.4 / 180 = 4:31.9
130.1 / 181
131.1 / 181
132.4 / 180 = 4:33.6

== 24:20.2

10 KTE’s
10 strict pullups
60 situps
10 dips
20 GHD situps
15 back extensions

Back home. Past 4 days were off due to minor head-cold and travel. I got a little sick at the end of camp (doing a time-trial, and then staying up late == bad idea @ end of tough camp), then had a pretty good day of travel on Sunday. Mon/Tues I tried to stay on the sofa or in bed as much as possbile (which is difficult when you have a job, but my circumstances definitely make it possible, to some extent). Looks like we’ll be skiing tomorrow with the kiddies.

GHD Situps / Back Extensions

I’m definitely tired today from the 2 workouts yesterday.

I was hoping to go for 3 rounds, but I pulled the plug after two:

GHD situps / Back extensions (for time)

30 / 25
30 / 25

I just erased the time from my watch…SHIT. Something like 1:30 + 1:05 + 1:57 + 1:10

= 5:42 (approx)

GHD Situps / Back Extensions

I’ve got some fitness testing coming up next week, so I’m gearing the next several days of training towards my final preparations. Along with the team, I’ll partake in the 3,000m time trial on the track (Monday), and then do the max-pullups and max-dips (Tuesday). Later today I hope to get to the track for some 800′s and/or 400′s.

GHD Situps / Back Extensions:

30 / 25
30 / 25
14 / 10

= 8:18

Barefoot 1-Mile repeats, Situps, Back Extensions

Crossfit WOD: “Michael” = 3 RFT of 800m run / 50 back-ext / 50 situps

My workout:

5 x 1-mile repeats (barefoot), with 1:00 recovery, followed by 3 RFT of 35 situps / 35 back-ext

6:55.7
6:38.4
6:28.7
6:17.3
6:07.4

12:20.3 (= 3 x 35 situps/35 back-exts)

I was surprised by how good I felt this AM, after doing max-DL’s and then benching yesterday. Also, I did this workout with nothing more than water and a glazed-donut in my belly. As it were, there was a time in high-school when I would always eat plain-glazed donuts before my cross-country running races!

GHD Situps / Back Extensions

After the team finished their strength session, I did some GHD-Situps and Back Extensions:

GHD’s: 30 / 30 / 20
B.Exts: 25 / 25 / 15

Time = 8:56

I’ve done upwards of 80-100 GHD’s and Back Ext’s in a single workout, but I’ve never done this many in such a few number of sets, and also in such a short amount of time. There wasn’t more than about 1:00 of total rest in there. That may make me sore. GHD’s are pretty wicked, and there are lot of Crossfitters that have encounterd “rhabdomyolysis” as a result of GHD situps. Scary stuff, but I’ve been building up slowly for quite a while.

Triple Session: GHD Situps / Back Ext / Bike / Bench Press

AM Strength:

4 Rounds for Time of:

20 GHD Situps
15 Back Extensions

= 8:20

Noon Endurance:

I recently received an awesome new road bike, and I transferred pedals from my MTB to the new road bike today. I rode up to the top of App Gap and back.

14 miles = 1:16

PM Strength:

Bench Press. My previous 1RM was 150# back in July. I’ve never spent much time doing BP, but I’ve tried to work on it about once/week over the past few weeks.

15 x 45
10 x 65
10 x 95
8 x 115
5 x 135
5 x 145
2 x 155 (pr)
1 x 165 (pr)
3 x 150
3 x 140
3 x 140
3 x 140
3 x 140
4 x 145

Pretty good day, but I think I’m coming down with a cold. Luckily I was in bed at 2045 last night.

Random Quickie

In between class and training, I had 30 minutes free. I wasn’t feeling and muscle soreness after yesterday, so I went to do a quick little workout. My muscles didn’t have much gas, and I didn’t have much time. It was a fortuitous combination.

10 x Dips
20 x GHD situps
20 x Back-extensions
10 x Pushups

5 x Box jumps
5 x Box jumps w/ jump @ top
5 x 3-step jumps
3 x 3-step jumps
5 x 4-step jumps
5 x Box jumps on big box

Deadlift Practice, back in July:

Pullups / GHD Situps / Back Extensions

Once I got into the gym today, it wasn’t even a question whether or not I’d do some work. Yes, please.

10 L-pull-ups (I think that is a PR)
5 pull ups
15 back extensions

3 rounds:
20 back extensions
20 GHD Situps

10 rounds:
5 “tuck” pull-ups

Finished with HSPU practice: 10 negatives. I’m so close to doing true HSPU. Another week or two, I think.

DP / OHS & BS / “T&A”

Wednesday: Double pole.

Thursday: OHS and BS

5 x 15 push ups

OHS: 5-5-5-5-5-5-3-8-7
45 / 45 / 45 / 55 / 65 / 75 / 85 / 75 / 75

BS: 5-5-7-5-6-3-2
95 / 115 / 115 / 135 / 135 / 145 / 155

Friday: “T&A”

I first did this workout on 7/27, which just happens to be my sister’s birthday. Her name is Tracy. That day is also my brother-in-law’s birthday. His name is Austin. So, named after those to, it is “Tracy and Austin”, or “T&A”.

AMRAP in 15:00

1. 10 wall balls
2. 10 GHD Situps
3. 10 Back extensions

Last time it was 6 rounds in 13:14 and I was cashed.

Today: 8 rounds in 15:01.

Right ankle is hurting again; I think it is related to the sprain on July 1. Not good.