060927
warm up:
500m row -1:57 (PR! & skill level II)
2 sets -25 GHD sit-ups, 15 back extensions
100 alternating lunges
800m run (treadmill)
100 squats
10:14
great short workout that killed my lungs! i'm sure my legs will be suffering tomorrow too.
life of a yoshi dragon
yoshi dragon attempts crossfit......
9.27.2006
Previous Posts
At body weight 125#...
Deadlift 215#/1;
Press 102#/1;
Back Squat 190#/1;
Front Squat 146#/3;
Weighted Pull up 45#/1;
Weighted Dip 60#1;
Snatch 110#/1;
C&J 143#;
Clean 153#/1;
Bench Press 130#/1;
Fran 3:57;
Cindy 19 rounds;
Mary 9 rounds;
Max pull up 35;
Max muscle up 2;
4 Comments:
What are GHD sit ups?
sit ups done of the glute-ham developer (GHD) machine.
most people use the machine for back extensions.
http://www.crossfit.com/cf-info/excercise.html
click on the glute-ham sit ups to see a video of the exercise.
Aha! Thanks. In the video, it shows her doing them with "good" and "bad" form, but I can't see a difference. Do you know what it is?
http://www.crossfit.com/cgi-bin/discus/show.cgi?tpc=22&post=111927
to recap-
bent knees while going down (to protect your back), straighting/tightening your knees/quads as you come up, and reaching forward.
the exercise engages your quads, hip flexers, & abs.
Post a Comment
<< Home