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GHD Sit-ups, Hip/Back Extensions, Thrusters and Pull-Ups 08/11/08
Abbreviated CF Warmup (Retrospectively brilliant, by the way). The worst CrossFit WOD I’ve experienced by far:
For time:
10 GHD Sit-ups (Video on what these are)
10 Hip & Back Extensions (Video on what these are)
95 pound Thrusters, 30 reps (Scaled to 65 pounds for me)
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps (Scaled to 65 pounds for me)
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps (Scaled to 65 pounds for me)
20 Pull-ups
Time: 32:52
It’s been about 30 minutes since I completed and I still feel lightheaded. I even questioned if I should be driving home after. Just awful.
Charlie rocked it out in 20:55 (@ 95 lb Thrusters) and he looked to feel about as bad as me while still completing it in two-thirds the time. Yeah, Charlie is also about to turn 50. Of course, he was Mr. Georgia or something once upon a time. Yeah, I’m just making excuses.
Both Charlie and Josh almost looked about ready yak during the WOD. It was that bad.
Glad it’s over with.
My time: 32:52
Day 223 of Week 33 — 
, 169 words, 2934 views
Categories: crossfit, endurance, weight lifting
Tags: back-hip-extensions, crossfit, crossfit-wod, ghd-sit-ups, puke, pull-ups, sit-ups, thrusters, wod, worst-wod
Permalink Monday August 11 at 07:09:54 pm, by Justin — 2 comments » 2 comments
Three Rounds
30, 45-lb thrusters,
30, 24kg Kettlebell Swings
30, Ab-Mat Sit ups
That put me at 120 Thrusters, 130 Sit-ups, 70 pull ups, 40 Back Extensions, and 30 KB swings...for the day. I felt like death.
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This sub-blog captures my daily workouts (if any). It was created in July and has been maintained fairly religiously since August 2008. Its purpose is to serve as a record of activity and a reminder to stay active. Theoretically, it will serve as a record of what "works." Questions or comments, just let know. Navigating it for specific workout ideas is best accomplished using the tag cloud.
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