Love them GHD situps!

I use an exercise ball with feet under the lat pull-down knee rest at my traditional gym. That, combined with 10 lb Med ball in the hands makes for some sick GHD situps!

loving how theres a workout each day now!

Yes!

Can someone please explain to me the lack of rest days? I've been profaned to the main site, 3 days on 1 day off, religiously!!!

Im always teaching my coaches and athletes to also make very shore to pay attention that they get flexion of there spine as well on the GHD sit up, the abmat sit up , knees to elbows and toes to bar, because these exercises are serious hip flexor movments and do not guarantee optimal abdominal engagement... otherwise overactive hip flexors can hurt there backs

I predict a Rest Day on Wednesday.

Just sayin'...

@Serena - Constantly varied.

@ Serena (#6) Always rest as needed- no matter what the main site posts. We get better, faster, sronger through recovery...

#6/Serena, I think this has to do w/ the Hope for Kenya workout on Saturday on what normally would have been a rest day. I'm fairly confident Wednesday will be a day of rest day. That said, go w/ Gary O'B--take the rest when you need it.

And if you hold the glutes tight on the descent it sets you up to generate more power with the "knees down" stroke.

Check this out from the archives:

Bwt: 133

135
145
155
160
160
160 (got one out of the three)
155

Post:
ring push-up's: 60
row 500m: 1:39

Comment #85 - Posted by: Speal at May 17, 2007 9:15 AM

#7 (Coach Lenny)
Read this: http://www.crossfit.com/journal/library/38_05_GluteHam_SU.pdf

M/40/110/6'3"
20,40,60,62.5,62.5(f),60,62.5,62.5(kg)

Do any of you actually do glute ham raises?

M/37/85/5'6"
20,40,60,60,62.5(f),60,60,60(kg)

40-50-60-70-72.5-75-77.5f on 2nd

Incorrect weights given.

40-50-60-80-82.5-85-87.5f on 2nd

145-155-165-175-185-190-195lbs

If you want a rest day - take a rest day.

M/195cm/96kg/40
50,60,65,70,75,80(2r),80(1r)

Thx for the advice peeps.

95
120
145
165
175
185
190 pr

95
115
135
145 (pr)
150 (pr)
155 (pr)
160 (f)

last time - 100-125-135-150-150-155-160
TODAY - 135-135-145-165P.R.!-155-160-135 X 5

M/45/5'11"/200

95-105-115-125-135

M/19/5'10/193

115-135-145-155-165-170-175

225-225-245-245-245-255-255 pr'd at 255

Rolling into week 2 of crossfit. Being an ex college football player I like how it's keeping me competitive and getting me into a whole different kind of shape.

I recently had ulnar release and carpal tunnel surgery. Has anyone else had this and how long till you could return to full workouts? It has been six weeks since surgery, elbow feels great, palm still has pain when attempting dips, push ups and front squats. Just curious, been taking it slow not wanting to overwork and cause more damage.

M 42 /192/6'0"
135 145 155 160 165 170x2 165x2.

In regards to this style of wod, yesterday's as well, is there a set amount of rest time between sets? Or is it pretty much the time it takes to rack the weight? Thanks in advance.

Worked on balancing my strength again, so db push press - 35, 135(tried bb but the unevenness was clear), 45, 55, 65, 65, 65(fail so did 55).
At the high weights my arms did not extend evenly

Started w/ yesterday's 5x5 back squat, then today's 7x3 push press:
warmup: 10x45, 10x65, 10x75
5x95-105-115-115-115-125-125(f)-5x95

No improvement from last time; assume (hope?) its due to less leg drive after doing the squat WOD.

115x3
125x3
135x3
145x3
155x3
165x3
175x2

165-175-185-195-205-210fx1-205x2f

M 21 /185lb/5'11"
Back squat 5X5 -
225, 245, 265, 280, 290 (f)

Push-press 7X3 -
135, 155, 175, 185(f), 185(f), 185(f), 160

1: 95
2: 115
3: 135
4: 155
5: 165 (PR)
6: 175 (PR)
7: 185 (1 rep and F)

M/22/193/5'11"

135
185
195
205
215
225
235(pr)

M/39/215

125
135
155
175
205
225
235(PR)

M/40/5'10"/190lbs

125
135
145
155
160
165
170(x1)

Everything felt heavy today.

135 145 155 165 175 185 195f(couldn't lock out)

I tried the first 3 reps at 40lbs. and then the next at 50lbs. and couldn't get the bar overhead for any higher than that so just kept doing 50lbs for the remaining reps.

Started at 40lbs. then went to 50lbs. I couldn't get the bar overhead for any higher than that so did the remaining 6x3 at 50lbs.

M/27/163
95
115
120
125
130
135
140 (f3)

How much weight am I supposed to use on the push press today?

95-115-135-155(pr)-175(pr)-185(pr)-190(x1)

Prior time doing this i maxed at 155(x1)

Technique really improved

Totally COOL! I went back to the last time we did this. Feb 2, 2013 115-135-155x2-145-150-160x1-135

I started out lighter but was able to go heavier.
This round!
95-115-135-150-165-175-190(1)-185(1)-175(1)strip set. closed out 145! Wow I'm stoked!

comment #32
rest as needed. But considering this is a strength workout you should try and follow strict strength building variables,3 to 5 min rest for full recovery.

How much weight am I supposed to use on the push press today?

Comment #44 - Posted by: Al at February 19, 2013 9:01 AM

As much as you can.

F/33/5'8"/145#
30#x1 set
40#x6 set

Day 295
M/46/6'0"/195
Made up WOD 130214-Thur
145-175-205(new PR by 5#)-215(F)-205-205(F)-200

Compare to 120822
Day 114
M/45/6'0"/190
135-160-185-195-205(F)-200(PR)-200(F)

scap sliders

sub'd hspu's

3x7

M/32/5'8"/185

135
185
205
205
225f
205
205

Cleaned from ground, took about 9 attempts to clean 225. Finally got it and failed on the 3rd rep. 225 clean is my nemesis. One of them at least.

105,125,145,165,170,175,185

Warmup:
100 Single Unders
50 SDHP @ 45#

65-75-85-95-95-105-115

Push press 3-3-3-3-3-3-3 reps

EAL 65
CC 145

145 lb. 7x3, next time try 155.

3 - 135
3 - 155
3 - 175
3 - 195PR (got 1 rep out of 3)
3 - 185
3 - 175
3 - 175

M/25/5'10"/180

135,185,190,195,200,205(f),205(f)
Still a PR so happy with that.

135-165-185-195(1)-185-190(2)-190(2).
Did "Randy" 75# snatches 75 reps for time: 4:30.
90 second PR.

Kg:

45
50
55
60
65
70 PR
72,5 (f)

m/43/5'8"/180

95
115
135
145
155
160
135

95
105
115
125
145
155
165 x 1

95
105
115
125
145
155
165 x 1

M/29/186cm/113kg

115-135-135-155-175-185-185 1xfail - 1x 185 lb

185, 175, 175, 175, 175, 175

Kg:
60
70
70
75
80
80
85 (1 rep pr) f on 2nd

M/20/182cm/91kg

m/42/155/5'7"
65
75
85
95
105
115
125

125
135
135
145
145
155 x 2(f)
155 x 2(f)

Was still hurting after doing Sunday's WOD yesterday. Shoulders and chest were stiff.

115-125-130- 135-140(PR)-145(x1)-135

M.38.175.75kgs

155
175
185
205
215
225
235(pr)

M/29/143 (65kg)

(121010)
kgs: 30-35-40-45-50--55--60
lbs: 66-77-88-99-110-121-132

This time
kgs: 50--55--60--65--70(PR)--75f--72.5f
lbs: 110-121-132-143-154(PR)-165f-160f

Got a 10kg PR! (Then ran out of steam)

115-135-145-155-165-175-175

135-145-155-165-175-185-195
Probably could've pushed it to 200 but foolishly decided to do these in an enclosed squat rack. Was afraid I was going to drop the weight and it was going to bounce off something and kill me.

In regards to this style of wod, yesterday's as well, is there a set amount of rest time between sets? Or is it pretty much the time it takes to rack the weight? Thanks in advance.

Comment #32 - Posted by: Matt at February 19, 2013 5:54 AM

Rest as much as you need to be fresh for your next set. You want to stay warm so don't rest too long, but keep in mind that it can take 7-9 minutes to completely recover from a max. effort lift, especially a deadlift or back squat.

40-50-55-57.5-60-62.5-65kg

155-165-175-180-185-190(1)-175-175

M/29/6'180ish P200/BS430/DL455 Fran:3:05 5k:22:35

135
155
185
225
235F
205
205
One mile run, then MWOD!

135, 165, 185, 185, 185, 185, 190

M/30/180/5'11"

135-145-155-165-170(PR)-175(1)-165

then amrap in 2 mins of 60% of highest set of 3
170 * 60% = 100

35 reps in 2 minutes

PPx3: 95, 105, 115, 125, 135, 137.5, 125
(+2.5lb)

135 x 3
155 x 3
165 x 3
175 x 3
180 x 3
185 x 3
190 x 3

Never tried these before so kept my weight quite low as I work on technique.
20kg
30kg for the remaining :)

165
185
195
205
215
230x1 F
220

Whats happenning!?! CF course at Reebok-One was fantastic. I am just getting computer access, so that is why this post is late. I agree with Mark - we got to do our level 1 with a bunch of CF superstars! Who needs Beyonce, Justin and Bradgelina to fall in love with, when we have Mel, Eva-Claire, Spencer, Austin, Matt and our fearless leader for the weekend - James... plus all the others that were there helping like Pamela, Joe and Chaz, etc.
We will never forget Spence showing the Deadlift! or Mel showing the Front Squat and their focus on the "money makers!" You guys are our idols. And Pamela, don't think that I forget you trying to kill me on FRAN! Even if I did knock more than a minute off of my PR! I think I am still coughing!

Legs and shoulders shot on monday, so we did bench and lats.
Then today I finished up with the hernia surgery I put off until after the course! (out for a couple of days though :(

I can't wait to go down now and take more courses with such a phenomenal team.

The only change I would have made was with all the snow we got... either none at all, or another 10 feet so we could have done the CF course for 72 straight hours... (I am with ya James!)

Squats, details there.

Followed up with 60 PU/60 Ring Dips
6:19

Jacob 180 pr
Mr. Carey 127.5
Tam 85
Lil Kim 77.5
Ricky 92.5 pr
Alison 100 pr
Erin 75
Megan 75
Master P 85
Amy 155 (back squat)
Bubs 115 (front squat)
Jouce 65 pr
Kyle 100 pr
Mrs. Pip 100 pr
Sandi 85
Mr. Wonsil 145
Meghan 95 pr
Sim 170

60-65-70-72-75(2)-74-75(2) kgs

m/33/5'8/173
135,155,175,195,215(2),205,215

135
150
175
205
225
240 fail
235

post: 100 push ups
50 double unders

95
115
125
135
145
145 (2,f)
135

M/26/180/5'10"
135
155
165
175
185 PR
190 (2x then fail)
190 (1x then fail)

M/24/5'10"/174

135-145-155-165-175-185-195

from rack

95-105-115-125-135-155-185

feeling strong at the end so I went for it

135 135 145 155 155 165(pr)165 great wod

M/33/5'7"/160
125
135
145
155
160
165
170 (2)

95
115
135
145
155
165
170
175x2

115,125,135,145,155,165,175pr

135-145-155-165-175-185-195

Then did 1 rep, 205, 215, 230(PR)-240f-235f

M/34/170

F/36/130

65, 75, 80, 85, 90, 95(2), 90(2)

I held 185 the whole time.

M/22/5'11"/183.2

95-135-165-185-200-210(1)-205

PR by 10.

105#,135#,155#,155#,185#,185#,155#,155#

53-73-85-95PR-105(failed on 2nd rep at top, PR one rep max)-100PR-100PR

30
35
40
42.5
45
47.5
50kg

M/30/71kg

600 Double Unders
10:54

Push press: 115-125-135-145-155-165-175
M/55/72”/210

m/18/185/5'11"
185/185/195/195/205/215/215 fail
went for strength

Push press 3-3-3-3-3-3-3 reps

Kg : 33.5-38.5-43.5-48.5-53.5(PR)-58.5(f)-53.5(2)
Lbs : 74-85-96-107-118(PR)-129(f)-118(2)

M/30/6'5"/220

Resting right shoulder, so...modified to a heavy DB on left only

45
55
65
75
75
75

Day 1 of Crossfit

95/115/135/145/155/165x2(f)/160x3
Also ran 400 meters between each set.

95,135,185,235,255,265,275,300x1 fx3

135-145-155-165-175-185(1f)-185(1f)

135/155/165/175/185x2/185x1/135x5

145-155-165-175-185-195(2)

135-145-155-160-165f(2)-165f(2)-165f

50kg-52.5-55-57.5-60-62.5(PR)-65(2)

40 - 42.5 - 45 - 50 - 55 - 57.5 (missed 3rd rep) - 55 (shoulder felt like it almost came out of socket) .

135/145/155x1(F)+2@145/145/150/155x1+2@145/145

m/26/160

135-155-155(Failed after 2)-135-135-145-165(Failed after 1)

PR - 165# 1RM

115,125,135,145,150,155,155

did "hope for kenya" see that post

M/37/6'5"/245

95-115-135-145-145-135

115, 135, 155, 165(pr), 175f (1.5), 170 (pr), 175 (pr);

Compare to 10 Oct 12:

95, 115, 135, 145, 155, 165(f), 165(f), 160, 165f (1);

115/135/155/165/175/185/190(2)
Tie PR

115/125/135/145/155/165/175

M/27/145

95
115
125
125
135 fail
115
125 fail
115
115

Wrists were the limiting factor

205/225/245/255/265

Way off my pr of 5 sets of 270# across the board. Did that during russian squat cycle last year.

Oops. Above post was for squats wod. Did the PP during the same work out:

115/125/135/145/150/155/160 (pr)

M/49/5'8"/216

As RXd

115/135/185/205/225(f)/215/225(f)

225 was all mental. Did 215 3 times with a little struggle. Should have been able to do 225 the 5th round.

65/75/85/95/100/105/115 (PR)

last time:
65/85/95/95/100/100/100

m/39/185

135/145/155/165/175/185/200

M/29/5'11"/170#

95/115/135/140/145/145(2,f)/145(2,f)

f/43/180/5'10"

65 - 85 - 105 - 115 - 115 - 115 - 115

M/35/195
95/115/135/145/155/165/175

2013-02-20: 191, 196X2.
2012-10-10: DNC. In Chicago.
2010-11-22: 179, 189X2
2009-11-24: 175
2009-09-21: 160
2009-07-05: 150

45/95/115/135/135/135 x 2(f)/115/115

still struggling with rack position. kills my wrists....

m/43/164
135
155
175
185
195
205
210
215 x 2

m/43/164
135
155
175
185
195
205
210
215 x 2

M, 227, 6'5", 29

135
135
155
175
185
205(f)
195(f)

Funny that 185 flew up and 205 felt impossible

OCWUX3
65,75,85,115,135,155,165(F)

m 38/5'9/177

115
125
135
145
155
165
175

40,6',M,233
155
165
185
205
215
225x1
225x3(pr)

50, 50, 65, 65, 65, 70, 70

M/28/70"/180
50-60-60-60-65-70-80 (PR) (fail on last rep)

I do not recommend getting an anthrax shot in your shoulder before doing push press.

M/35/6'3"/200
135/155/165/175/195(2)/180(PR)
Only time for six today

Prev:
135/155/175(F)/175/180(F)/175(F)

95-115-135-140-145-150-155x1

135-145-155-165-175-185(x1)-185(x1)

135, 155, 185, 195, 205, 215X1, 205X2

F/27/5'5"/118

65-75-85-95-105 (PR)

Brock
135 135 145 145 155 155 160
Seb
135 145 145 155 155 165(f) 165
faster drive

110-115-120-125-130-135-155

M/27/6'0/183

135-145-155-165-175-185PR-190(f)

F/32/5'9/138
75-85-95-105(PR)-105-105-105

95,115,135,155,165,175,185

135-155-175-185-205pr-185-185
Did after ring dip-box jump-kbs WOD
3rd day at box definitely pushed harder

130221: 135-145-150-150-150-155-165(1) lbs
121010: 60-65-65-67.5-70(Failed 3rd rep)/70/72.5(Failed after 1 rep) kg's

135,145,155,165,175,185,190f

Did both the squats and push presses in one workout so I can have Thursday off. Was going to throw in another metcon but I thought it better to not overload too much. Felt good after both so I went for some heavy clean and jerks.

New PR! 225# @bw of 165

95
135
155
175
185
190
195 x 1F Tied PR

45/m/176cm/74kg

65-70-75-77.5(2)-77.5(2)-77.5(1)-70 kg

77.5kg would have been a new PR I wanted so badly, but I didn't make it today.

M/20/185/6'

135/155/165/175/185/195/205x2

115
125
135
155
165
175
185

26 / M / 5'9" / 140lbs

115-115-125-125-(130-130-130F)-120-125

135-135-145-155-185-195-205(1)

95
115
135
155
160 (1x)
140
140 (5x)

M/33/5'7"/168
95, 115, 135, 145, 150, 155, 160

Worked to 185 x 3, then quit due to low back nearly snapping in half. Garage, Matt spotting.

10/10/12:
205x2 (failed 3rd). Luke.

11/24/10:
195x2, failed on third
with Nikki in garage, had to clean from the floor
PM, garage
first post since September...back in the fight

M/ 39/ 135 lbs/ 5'-6"
As Rx:
Push Press 7 sets of 3 reps:
Quick warm up, pre warmed up at home so did lots of DUs and some quick stretching
I started light and just kept going up steadily I did not have much time at the gym before it closed:
45 lb bar x 10, starting with strict press, then push press
95 lbs x 4 push press concentrating on keeping legs tight and NO REBEND
115 lbs x 3 (started to wear the wrist wraps)
WOD:
125 lbs x 3
135 lbs x 3
145 lbs x 3
150 lbs x 3
155 lbs x 3
155 lbs x 3
140 lbs x 3

POST WOD:
stretched for a few minutes and went into box jumping and double unders
I stated doing higher rep 24" box jumps for technique and to get a little gassed/ conditioning
I did the 24" box jumps for 3 sets
then I brought in the step boxes to make the box much higher.
I did about 5 sets of HIGH box jumps as singles followed by DUs
Then I did a very fast stretch and went home.

135
165
185
205
215 - 3 reps, but had to press reps 2 & 3
215 - 3 reps, but had to press reps 2 & 3
215 - 3 reps, but had to press reps 2 & 3

Found out after that pressing the last portion was ok. Thought you had to "snap" it up from chest to overhead.

Got 160, pr is 165

95-135-165-170-175-180 (pr) -185 (pr)

115
135
155
175
185
195
200

Done on 2/23/13
3@100
3@110
3@120
3@125
3@130
135f
135f

135-145-155-165-175-185-195

135
155
175
175
175
175
180

65
75
85
85
95
105F
95
95

All in kgs. Seated OHP due to limited ceilings and snow outside.

40, 45, 47.5, 50, 50, 51.25(x1), 51.25

up to 170# x 3

M/35/72kg

52
52
52
52
52
52
Selva.

M/35/72kg

52
52
52
52
52
52
Selva.

M/22/6'0"/181

135-155-165-175-185(PR)-195(PR)-135

95,115,125,135,145,155,160(2,f) vs
95,115,135,145,155,165(f,f,f),160(2,f) 5/3/07
95,115,135,155(2,1),155(1,1,1),145,145 3/22/07.

1k row wu 4:04. abmat x 20 after.

135,145,155,165,175,185,195(2)

65-75-85-95-105-115-120(f)

65, 95, 115, 135, 145, 155, 160

95
95
105
115
125
125
135

95, 115, 125, 130 (2 reps), 125, 125, 130

M/26/6'1"/195

185, 185, 185, 185, 185, 185, 185

2/19/2013 PM
75#S x 3, then 2 of 3 dropped down to 65# for 3 of 3, another round of 3, then dropped to 45# for a round, up to 55# for 2 rounds & dropped down 45# for 1 round....average = 57.85 #s...next time go with 55#

95, 105, 115, 125, 130, 130, 135

with 14 full decline situps after each set

155, 175, 185, 195, 195

95-105-115-125-135-155-165(pr)

Push Press 21-15-9
100, 120, 140

155 x 3, 175 x 3, 185 x 2

490 jump rope singles

m/39/5'9/179
CFWU-3. Pushups instead of HSPU 3rd. Superman. Everett drills. DU.
140,155,165,175,180,185,190-PR!
Good job pressurizing trunk, throwing knees back on drive to engage hamstrings. Make sure to keep weight in heels.
10/10/12: 140,155,165,170,175,185,185-2
Failed @ 190 twice. Getting first rep, no more.
11/22/10: 135,145,155,160,165,175,180

135-140-145-150-155-160-165: ~7min30s

Previous

115 135 135 145 145 155 155 (new PR)

Tonight

115 125 125 125 125 125 125

Been sick trying to get back into it

85-95-105-110-115-125-135

M/41/5´11"/206

1 set every 3 min.

(kg) 50-55-60-65-70-75(1 rep)-70(2 reps).

Compare to 121016: 70x3 (1 set every 4 min.)

M/33/5'7"/168
135, 145, 155, 165, 185, 195, 205

m/34/5'8"/175lb

135-155-175-185-195-205(2+F)-185

October 2012: #195(tied pr) x 3

45 x 10
75 x 8
95 x 6
115 x 4
135 x 3
155 x 3
175 x 3
195 x 1(f on #2)
185 x 3
185 x 3
185 x 3

m/42/5'8/240