CFWUx2

16:48

This work out demo is one of my best. The best equipment too

Thanks men

In basement, subbed squats and plank (in seconds)

9:09

11:53 Rx

32:01

Rx’d-ish. Did the first 127 GHDs and

then my lower back couldn’t take any more. The remaining 23 were regular sit-ups. And my rope broke off the start, so had to use one that wasn’t as good.

13:15. Heavy jump ropes and abmat sit-ups

November 1st, 2021; morning

"wu": 210911, bike

wod: 50-40-30-20-10 (no ghd)

double under

ab mat sit ups

7:30

post: bike, stretch

Rx 9:11min

13:24 as rx’d -2 trips on double unders:( Cardio not an issue today. Quads and tibialis anterior and eventually midline stability via the rectus abdominis were slowing me down! Took breaks after 20 ghd about every 10 reps until the 30’s onward where I would take brief pauses when necessary but only get off every ten to ease the burn.

183/42/176cm

16:17

9:36. Modified GHD reps to 30/24/18/12/6. Dubs RX

M/28/6’1”/200lbs

Rx

13:06

heavy speed rope

M/35/6'/175#

Scaled to 1/2 GHD reps

6:56

Deo gratias

Second time doing situps with my home made ghd haha

RX male 23y 175cm 83kg

16:10

7:56 s

ab mat sit ups

F/24/5’5/140

CrossFit AFK

17:00

Ab Mat Sit Ups

M/25/5'8"/155lb

CrossFit AFK

24:52 - Sc (used a 30lb vest.

Disclaimer: I have been doing CrossFit for 10+ years and had early development on the GHD. My first 3 years included mostly partial/parallel reps, rotation work, weighted reps and accompanied hip back exercises. I traded intensity in the form of speed for loading today, which is not recommended.

Explination: Usually on GHD workouts and Double Under workouts I just coast through the movements. The vest really turned the sets of 40 and 30 into some serious grunt work on the GHD and I had to accelerate the heck out of the rope when normally I would not have to. I set a goal this year/season to do more "vested workouts" and had been lacking on that task so this was simply a why not. However, the legs are pretty smoked from the 800's yesterday going into today.)

9:44rx

Rx : 12’20 zeus corde (focus : new set up ghd 7 trous) https://youtu.be/RN3c5qXHG4Q

Did 2 WODS today so beginner scaled it

50-40-30-20-10 single unders

25-20-15-10-5 abmat situps

12:28

My abs kept cramping up/locking up. Pain, then had to stop and stretch em out. Possibly a bit dehydrated.

Subbed ball GHDs and 2x single-unders

15:40

42 / 6’0 / 190

M/60/185

13:10

Rx’d: 12:01

F/36/138lbs/5'10

50-40-30-20-10

Box jumps 20"

butterfly sit-ups

16:40

5:13

50-40-30-20-10 double unders

25-20-15-10-5 GHD sit-ups

F/51/5'6"/145

AbMat situps

13:20

Did this one today. Modified:

--

50-40-30-20-10 reps for time of:

Touch-and-go jumps to low step

GHD sit-ups from bench SCORE: 16'35''

--

Yesteeday did 7 km of easy running followed by 20' SLIPS practice

Today did 10 + 10 km bike ride, second one immediately before WOD. Fun! I'll hit 210913 tomorrow.

Annie with butterfly situps (no GHD available today)

12:34

I kept moving but my DUs were atrocious today.

RX, 12:31

100-80-60-40-20 SU

50-40-30-20-10 Sit-ups

9:57

Adapted to current ankle injury : 50-40-30-20-10 Cal Mini Hand bike erg | Floor sit ups

13'41"

RX:11'16''.https://youtu.be/63vsffBcskA

10'21" with SUs & Sit-ups

11:50 scaled with AbMat sit-ups, RX double unders.

Intermediate 20:23.62. Kicked my ass.

Subbed/scaled:

50-40-30-20-10

Tuck jumps

Butterfly Ab mat sit-ups

*tuck jumps and sit-ups with a 20lb vest

12:00

M 51/190/6’

Scaled ghd sit-ups with abmat sit-ups. 6:55.

Today Annie Rx...10:04

1/6/20: Annie Sc SUx2...8:07

M/46/6'2"/180#

Rx'd

11:57...nasal breathing only

MayTiger V2

5rounds for time of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

and then 

5rounds for time of

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

-14:55

Scaled:

3 SU per DU

decline sit-ups

10:01

16:41 Rx'd

All about the GHDs - slow and then slower

m/53/5'11"/202#

50-40-30-20-10 reps in 11:43 of:

Single/Double-unders

abmat sit-ups

Scaled to 75 GHD & 75 a mat situp

17:18

Regular Annie

7:28

Regular Annie (no access to GHD today, and while I wanted to do GHD, it’s better that I didn’t)

9:07

a far cry off the lifetime PR of 5:54. I used to be fit

13:06. Abmat sit-ups.

13:09 RX

Performed a min of DUs practice (not sure what total count was); Full range GHDs completed as prescribed

12:54

M/30s/225lbs

16:25

Intermediate Option:

Annie

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups

12:30

16:15 with singles and 50 GHDs to parallel the rest Rx. One day I’ll grow up and learn how to do doubles.

☆CFHIM 12:26

Great modification tips in video!!

Champions Club Scaling Notes

RANT

Lots of reps on the GHD sit-up for new people is not a great idea if you go to full range of motion. If you want to get a lot of practice for the timing of the movement then make sure to cut the range of motion by a lot. Also play it by feel; if you feel like your abs and hips and quads are doing a lot of work then you're probably doing it right, and if you feel it mostly in your back then you're probably not keeping your spine straight.

WORKOUT THEMES

Adding a little bit to a classic benchmark. Jumping with elasticity and accuracy, pulling from the hips, midline stability

MAIN DECISION

Sub the timing of the GHD sit-up (kb swing) or sub the pulling from the hips part (knees to elbows or L-sit, etc.)

TECHNIQUE SCALE

5 rounds of:

2:00 double under practice

2:00 GHD sit-up practice (go to about 1/4 of the way back/45 degrees, work on knees before back, take plenty of breaks)

CONSISTENCY SCALE

2 rounds of:

75 GHD sit-ups

75 double-unders

INTENSITY SCALE

50-40-30-20-10 reps of:

Box jump (touch-and-go to a lower/medium height)

Kettlebell swing

INJURY SCALE

Lower-body - sub step-ups for double under

MY STUFF

9:03, scaled to sit-ups but did them a little more strict than usual

GENERAL FEAR LEVEL: 6

Globo scale: If a GHD is not available either do standard Annie or use a roman chair, incline situp board or weighed abmat situps. No jump rope options include jump double taps simulating double unders, tuck jumps, or jumping jacks (single under sub).

Bodyweight/equipmentless option: see above.