Sunday

210815

Workout of the Day

54

2 rounds for time of:

Run 1 mile
100 sit-ups

Post time to comments.
Compare to 180124.


Scaling:
Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.

Intermediate Option:
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups

The AbMat Sit-Up

There is an adjunct movement to GHD sit-ups in which the athlete is dynamic in the trunk and static in the hip. It is the AbMat sit-up, where we deliberately take the hip flexors out of the equation and work the torso dynamically. The two sit-ups, GHD and AbMat, complement each other beautifully. One is dynamic in the hips and static in the trunk; the other is dynamic in the trunk and static in the hip. In conjunction with the L-sit (static in the trunk and hip), they develop a formidable capacity in the midline.

WatchThe AbMat Sit-Up

Comments on 210815

54 Comments

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Shawn Hakimi
August 23rd, 2022 at 1:37 pm
Commented on: 210815

25:04 Rx'd, 5 sits up every 15 seconds.

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Clint Michael
November 18th, 2021 at 12:44 am
Commented on: 210815

29:36

No AbMat, so regular butterfly sit-ups.

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Leonardo Silva
October 11th, 2021 at 9:03 pm
Commented on: 210815

26:00

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Manchild Manchild
October 11th, 2021 at 5:58 pm
Commented on: 210815

on GWT, subbed:


1200m run

30 KTEs


18:34

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Sebastian Wieczorek
October 2nd, 2021 at 8:00 am
Commented on: 210815

Oktober 1st, 2021


wu: bike, slips

skill: running drills


wod: 2 rnds (RX)*

1,2 km run

100 sit ups

22:26


post: jogging, bike, stretch


* After following the main page program for 65 wods, this was the first one, I haven't had to scale (heavy days do not count).

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Jeff Chalfant
September 5th, 2021 at 8:27 pm
Commented on: 210815

22:43 (Pr by 20 seconds) Slower first mile than last time by about 15 seconds but my second mile was only about 5 seconds slower than the first today(7:59/8:04), and I think I made up some time on my sit-ups. Butterfly/abmat like last time.


180/42/176cm

(edited)
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Morgan Greene
August 30th, 2021 at 5:35 pm
Commented on: 210815

22:38

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Mario Cruz
August 28th, 2021 at 12:57 am
Commented on: 210815

Cap class

20:00

1 round

1me run

61 Situps

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Nate Gordon
August 27th, 2021 at 7:11 pm
Commented on: 210815

28:54

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Leonel Manzilla
August 24th, 2021 at 2:51 am
Commented on: 210815

Hard breathing day so

8:40

And 9:40


25:20


Male 23y 175cm 82kg RX

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Ralph Keeley
August 24th, 2021 at 2:07 am
Commented on: 210815

M/35/6'175#


1 mile run

100 sit-ups

800m run

50 sit-ups


18:10


Deo gratias

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Christian Simpson
August 23rd, 2021 at 8:12 pm
Commented on: 210815

Sc to ⚓ SU, 27:54. Runs were 8:30ish & 8:50ish.

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Jeffrey Howard
August 22nd, 2021 at 11:45 pm
Commented on: 210815

M/25/5'8"/155lb

CrossFit AFK


21:18 - Rx (floor sit-ups, no ab mat)

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Michael Arko
August 20th, 2021 at 10:53 am
Commented on: 210815

Pegged toes, 25:38


Runs were 8:45 and 9:08

Frankly that's dismal. I used to run a mile well under 7. What's happening, Wanda??

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Chin-Sheng Chou
August 18th, 2021 at 6:49 am
Commented on: 210815

Scaled to 3 mile echo bike,

27:19

Bike: 8:19/8:21

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Dan Kremer
August 18th, 2021 at 4:38 am
Commented on: 210815

25:00

Rx’d

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Benjamin Schill
August 17th, 2021 at 9:26 pm
Commented on: 210815

M/43/6’3”/215

20:34 Rx

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Derek Schierlmann
August 17th, 2021 at 8:36 pm
Commented on: 210815

M/50/5'9"/160#

subbed elliptical for run

35:02

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Az Native
August 17th, 2021 at 8:00 pm
Commented on: 210815

24:29, at home so subbed 2mile bike for runs. Last was 25:07 with run. Anchored sit-ups.

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Kerry Hosken
August 17th, 2021 at 3:43 pm
Commented on: 210815

Rx 21:09

I'm training for an upcoming triathlon, so tacked on 2 more- changed to pushups for 2nd set and 50 p/u 50 s/u for the 3rd set . Total time 1:04:43

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Jeffery Powell
August 17th, 2021 at 1:11 pm
Commented on: 210815

Beginner, 17:53.00. Definitely feeling it along with the lower back.

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James Gentile
August 17th, 2021 at 12:17 am
Commented on: 210815

Done 8/15 immediately after the 8/14 WOD. Those results there.


27:14 as RXd.


First mile was about 9 minutes...my lower back was tight after 8/14's WOD! Second mile was better around 8 minutes. The sit-up's were consistent, unanchored, feet slightly elevated against a wall.


Just checked my loop, each was 1.2 miles. Whoops.

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Sam K
August 16th, 2021 at 10:16 pm
Commented on: 210815

Completed after Isabel outside with an elevation gain of about 130'


Rx

27:15


M/30s/225lbs

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Lincoln Kerger
August 16th, 2021 at 7:39 pm
Commented on: 210815

Row 1600m instead of run (leg still isn't quite ready for the impact)

100 straight leg (unanchored) sit-ups

21:49

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Erik Dresner
August 16th, 2021 at 3:19 pm
Commented on: 210815

22:22 Rx


Runs: 7:42, 7:26


Sit-up: -3:15, 3:05


Rest of time was transitions


Compare to 20:36 last time. However, my distance app was inaccurate that time, and I was running 0.9 miles instead. That would account for about a minute of time, so I was still a little slower today when adjusted.

(edited)
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John Clarke
August 16th, 2021 at 2:24 pm
Commented on: 210815

22:19, subbed hollow rocks


Compare: 21:54

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Scott Lobenberg
August 16th, 2021 at 2:06 pm
Commented on: 210815

28.38 RX

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Clay Jones
August 15th, 2021 at 10:38 pm
Commented on: 210815

27:04

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Nicole Deaver
August 15th, 2021 at 10:22 pm
Commented on: 210815

Rx (Run/some walking)

28:56

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Justin Nebel
August 15th, 2021 at 10:16 pm
Commented on: 210815


(edited)
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Justin Nebel
August 15th, 2021 at 10:16 pm
Commented on: 210815

19:54 Rx

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John McCash
August 15th, 2021 at 9:27 pm
Commented on: 210815

Beginner scaling: 2 Rounds: 800m run and 50 sit ups.


Time: 15:08

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Albert Kombe
August 15th, 2021 at 8:49 pm
Commented on: 210815

35:39 Rx

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YooSik Kim
August 15th, 2021 at 8:47 pm
Commented on: 210815

For time:

50 dumbbell shoulder-to-overheads

50 dumbbell deadlifts

50 sit-ups

100 single-arm dumbbell overhead squats

50 sit-ups

50 dumbbell deadlifts

50 dumbbell shoulder-to-overheads

-23:54


GHD안하니 간신히 들어오네요

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Charlie Pokorny
August 15th, 2021 at 8:07 pm
Commented on: 210815

25:43 Rx'd

200816 was 25:45 (helped me to push extra hard on those last 30 SU)

Unanchored butterfly SU

m/53/5'11"/200#

(edited)
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Jack Murrin
August 15th, 2021 at 6:52 pm
Commented on: 210815

51/m/180

as rx’d

20:13

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Steve Day
August 15th, 2021 at 6:35 pm
Commented on: 210815

22:24

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Troy Bruun
August 15th, 2021 at 6:12 pm
Commented on: 210815

23:55 Rx


feet unanchored in abmat sit-ups

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Hugh Babineau
August 15th, 2021 at 6:04 pm
Commented on: 210815

30:09 Rx

54 m, 68”, 158 lbs

was surprised to get sit-ups unbroken. Runs were pretty slow 10 min/11 min

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Joe Conradi
August 15th, 2021 at 5:46 pm
Commented on: 210815

Rx: ~27 min

(forgot to start timer)

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Joshua Patterson
August 15th, 2021 at 5:15 pm
Commented on: 210815

Two of my least favorite movements--running and sit-ups! Brutal workout midday in Georgia heat/humidity.


2 RFT: 26 mins flat

1200m run (steep terrain-17% grades) 1st: 8:23, 2nd: 9:03

50 sit-ups

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Coastie Nick
August 15th, 2021 at 4:59 pm
Commented on: 210815

Rx’d: 22:42

200816: 22:21

180124: 22:14


Midday heat a factor on latest time.

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Joshua Patterson
August 15th, 2021 at 5:17 pm

2nd on that midday heat and humidity. Brutal!

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Derek Scott
August 15th, 2021 at 4:25 pm
Commented on: 210815

19:51 as prescribed. 38/male/6’1”/200 lbs

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Randy Crooker
August 15th, 2021 at 3:49 pm
Commented on: 210815

Rx 23:14

compare to 8-16-20. 24:09

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Jim Rix
August 15th, 2021 at 3:38 pm
Commented on: 210815

2 rounds of

1 hilly mile

70 anchored abmat sit-ups, hands behind head

29:50


Hills + 8500’ altitude…still acclimating.

58/5’8”/155

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Charles Meyers
August 15th, 2021 at 2:36 pm
Commented on: 210815

Beginner Option:

2 rounds for time of:

Run 800 meters

50 sit-ups

21:10

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Antonio Alves
August 15th, 2021 at 1:36 pm
Commented on: 210815

2 rounds for time of:

Run 1 mile

100 anchored butterfly sit-ups

SCORE: 34'16''

--

2 km run as warm-up.

Run times were 7'37'' and 7'32''. Not great, but in this heat, I'll take it.

Lost some time transitioning from runs to sit-ups, so actual time was probably close to 30 minutes.

Nice one 👍

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Jonathan Elmore
August 15th, 2021 at 12:56 pm
Commented on: 210815

24:12 I broke it into 4 rounds and used decline bench on sit-ups. First round was suppose to be warmup but I just kept going.

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YooSik Kim
August 15th, 2021 at 10:35 am
Commented on: 210815

Run/Bar muscle ups/Run

For time

1.5 mile run

30 bar muscle ups

1.5 mile run

-43:11 

힘들다 한줄기의 가능성이 보이지 않는다. 벼랑끝에 몰린 절실함이 벼랑으로 떨어지고 싶은 자포자기 마음만이 남아있는듯하다…

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QiHui Xing
August 15th, 2021 at 8:21 am
Commented on: 210815

sub:Run 1 mile = bike 3 miles.

:23'38''.

https://youtu.be/WGQfRZG_kDE

(edited)
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Steven Thunander
August 15th, 2021 at 3:41 am
Commented on: 210815

Globo scale: as Rxed/scaled. Substitutions if necessary are 2000m row or 90/110 cal assault/echo bike (110/130cal aerodyne). If using a treadmill use a slight incline.

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Chris Sinagoga
August 15th, 2021 at 3:39 am
Commented on: 210815

Champions Club Scaling Notes


RANT

I think this retest link should be 8/16/2020, correct?


WORKOUT THEMES

Just a Workout that can be an intensity dose for some athletes and a stamina dose for others.


MAIN DECISION

Do I want to just go through this one or tweak it to fit a specific purpose?


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

20 hollow rocks


CONSISTENCY SCALE

For time:

200 sit-ups

Run 2 miles


INTENSITY SCALE

As listed, rest as needed between each round. Or do 4 rounds of 800m/50 sit-ups


INJURY SCALE

Lower-body - sub farmers walk for run, maybe 200-m or so


MY STUFF

20:41 as rx. Got 19:33 last time.


GENERAL FEAR LEVEL: 6

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Mike Munsee
August 15th, 2021 at 1:14 am
Commented on: 210815

51/190/6’

24:57.

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