March 20, 2004
Five rounds for time:
This is "Barbara" without the rests. Post time to comments.
Louie Simmons "Reverse Hyper" is under clinical evaluation at CFHQ. We'll keep you posted. This approach to strengthening the lower back is analogous, dorsal to anterior, to the CrossFit view on hip flexion and ab development.
Posted by lauren at March 20, 2004 8:52 PM
That machine is awsome, we have a homemade rack attachment, and love the effects. As soon as possible I'm building a copy of this at CF North
Dave you need to submit a photo of the "Wernertron".
One word, Dave: padding.
I beg of you.
28:45 - Used Push up bars on the push ups for extra range of motion, and a swiss ball for the sit ups. This session really smoked me. Used Kevin's warm up from the message board of Pull us, HSPU, Hand stands, pistols and one arm pess ups before the WOD and i think that killed me alone. great start to the weekend!
27:58 Ring pullups, glute/ham situps
First round of everything was easy; under five minutes to complete. I had an overly optimistic thought of finishing around the 25 minute mark. However, as usual, the pushups then the pullups started suffering breakdowns when the aerobic factor kicked in. The situps never broke but were definitely slowing down. Squats were the only saving grace.
It's interesting that my pullups are becoming less troublesome than my pushups during the WODs. The extra focus on pullups is paying off.
We featured the Wernertron on 040216.
I suck it destroyed me in 44:07 but only done cross-fit for a week so hope for me yet :-)
Barbara without the rest sounds like my dream lady.
First time with Barbara. She owned me.
23:35 WITHSUBOPTIMAL FORM NO DOUBT.
I STILL CANT PULLUP THE VIDEOS THOUGH. COULD
SOMEONE DESCRIBE THE GLUTE/HAM SIT UP & THE SWISS BALL SIT UP ?
THANKS DAVE K
Only made it through 3 rounds due to a sore throat and very low engery. Going to have fun pushing through school all day today. Had a dismal 19:26 for 3 rounds.
20:57 Off this Saturday so actually able to do the WOD the right day at a bearable hour . no breaks on the pullups or push ups and the sit ups and squats just got slow and a little ragged. Basic sit ups with probably less than optimal form.
Rather than describing the glute-ham sit-up, here are a few pictures of people performing them:
The first two pictures represent the ideal, in my opinion (although the medicine ball isn't necessary): they're going from full hip flexion (at the top of the movement), all the way down to full hip extension (at the bottom of the movement), and back up to full hip flexion.
I'm probably a little biased, but I think the glute-ham situp is the gold standard of situps (when done from full extension to full flexion--i.e., no cheating!). Unlike Kelly, though, I usually only have one set of 30-40 in me. ;-) After that, many break-ups occur.
The swiss ball sit-up is similar. Instead of using the glute-ham machine, though, one uses a swiss ball. It's a good exercise, too, but the range of motion isn't as complete, in my opinion.
Hope this helps,
Ed, that is an absolutely terrific time, and doing it with no breaks is very impressive in itself. I myself felt old and tired, took 29:44 and had breaks all over the place (though a limit of one per set). On the other hand, my calves finally loosened up after those jumps, and I can now walk down stairs without acute fear of falling. Overall this has been a real endurance week.
THANKS FOR YOUR NOTE. THE PICTURES REALLY HELPED.
I started the WOD this week, and I want to thank Crossfit for conveying to me what horrible shape I am in. I was a competitive athlete throughout my childhood and early adulthood. Then career and family became my priorities. For the past 10 years, I have exercised on and off, and my workouts never seemed that hard. Consequently, I did not think I was in such bad shape. Well, that myth was busted this week. Today, it took me 22 minutes to complete three rounds, and I had to cheat on the pullups and pushups. There's no turning back now; I am committed to getting through these WODs.
Five rounds for time:
20 Pull-ups (12,8/12,8/10,10/10,10/10,10)
40 Sit-ups (40/40/40/40/40)
50 Squats (50/50/50/50/50)
AVE HR= 135
First set in 6min, had hoped for 30min total time... a goal for next time
pullups: 10-3-3-4, 4*(7-3-3-3-4)
pushups: 20-10, 20-10, 3*(10-10-10)
On pace for 35' (goal) through 3 rounds, but slowed way down on last 2 rounds. However, improved time from last Barbara (less rest time) by over 8'.
I've had several days of knee pain after the last two squat workouts so I replaced them with 400m intervals. 37:08 total with 9:20 invested in the runs. Still breaking up the pullups, but did them all this time.
My first WOD, I did 4 reduced sets (subtracted ten reps from all sets) in about 35 minutes before pukie started knocking. I'm hooked!
Since I did pullups, situps, and pushups yesterday I decided to go back and work on my weakest area: running.
I missed the march 8th workout so I chose that for today.
I managed 4 rds in about 25 minutes before falling into a heap on the ground with a cramp and fighting pukie. Also I used 75# on the hang squat clean/jerk.
3 rounds in 29 minutes.
Pull ups were weak link and all rounds were broken sets of pull-ups with r2 and r3 100# assisted.
Truly some amazing times posted above!
No breaks first round;
13-7, 30, 40, 50
16-4, 25-5, 40, 50
15-5, 20-10, 40, 50
10-5-5, 15-8-7, 40, 50
No breaks on any squat sets is a big PR. Some pretty sloppy pullups in the latter rounds.
No breaks on first two sets. Then broke the pullups in the following:
15/5 10/5/5 10/5/5
No breaks on anything else. Pretty happy with two sets of 20 on the pullups.
Didn't feel to hot on this one...I know I can go much quicker. 4 day business trip last week, I felt every not-so-good meal and too late night.
Substituted the Brooks Road Race 27 miles. I could not do the work out. Avg HR 162. Age 46
48:08 as the pullups KILLED me..of course the situps were broken down after the first set into sets of twenty...managed the pushups and squats straight through...disappointing but good fun
Only did 3 rounds because wife was nagging me. Didn't get up early enough.
has anybody tried an exercise like this:
when doing a clean and jerk, why not add on a front squat?
also rather than decreasing sets in descending order what about increasing? 1,3,5,7,
By God, Kirk, you're right!
took me 55 minutes. A lot of time spent on the pull ups. everything else wasn't too bad. Can anyone tell me how I can increase my pull up ability?
Got this one in 29:48. Had to do breakdowns on the pullups though.
I couldn't get out the gym to use the Gravitron, so I substituted 5 - 3 minutes rounds of heavy bag work in place of the pull ups. I really felt the pushup and squats because of that. The situps were easy for me. Really sore today, though, especially the shoulders and lower back. Forgot to time the workout, but figure less than 30 minutes.
Did this one a day late (Sunday). Used the 20# vest and did push-ups on rings. The sit-ups and pull-ups were the real killers. Time was 33:40.
Ok, didn't get a chance to post yesterday but my time was 21:53. Had to do negatives on some pull-ups but no breaks otherwise. You guys always manage to inspire me.
45 minutes to complete, Had to break down the pull-ups into sets of 5, so I did 5 pull-ups between all the other exercises.
1)20 pull (5x4), 30 push,5 pull, 40 sit,5 pull, 50 squat
2) 5 pull, 30 push, 5 pull, 40 sit, 5 pull, 50 squat
3) 5 pull, 30 push, 5 pull, 40 sit, 5 pull, 50 squat
4) 5 pull, 30 push, 5 pull, 40 sit, 5 pull, 50 squat
5) 5 pull, 30 push, 5 pull, 40 sit, 5 pull, 50 squat, 5 pull
22:55, had to rest to get 20 pullups the last two sets....
Maintained good form throughout. Sit-ups basic not glute-hams(therefore faster time!) I managed 21.29.
24.56. Couldnt complete the last set of pull ups got to 13 and ran out of gas so finished with pull downs
5 sets and only had to break the pullups.
Improvement on pullups with first set up to 18. bodyweight at 180#lbs.