The gift that keeps on giving

warmup:
3x10 pull-ups, dips, air squats

workout:
crossfit WOD 080402

5 rounds for time: (subbed 3 rounds for drinkin' time constraints)
30 GHSUs
25 back extensitons (subbed 45# good mornings)

SS: 9:09 [(1:34)(1:09), (1:54)(1:08), (2:15)(1:09)]
ED: 11:45 [(2:01)(1:19), (2:55)(1:17), (3:12)(1:01)]

So this post is going up late, since we did this workout on the 4th, but right now my inner thigh is really freaking sore. Those GHSUs are killer!

Last time I did this with full five rounds.

Labored Day

warmup:
SS CFWUx3, 1000m row, get-ups and windmills
KL WOD 070902 (5 rounds 30 GHSU 25 back ext) 13:34

5x5 front squats
SS 115, 4x135
KL 135, 4x145

cooldown:
3x10 weighted push-ups (35# plate)

Felt good to push the squat ROM, still feeling quad tightness from the 400m lunge workout. Front squats were definitely harder than normal (ed. note from Scott - fuckin' heavy) but it was worth it to loosen up the muscles and get the reps in.

Also caught up on the core workout from the other day, subbed sitting on bouncy aerobic ball with feet fixed in back extension machine for GHSU. Felt the core working for sure, tricky maintaining the ball in place though.

GHSUs!

WOD 070902

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

I used a suggestion on the board today for the GHSUs

"I lower the bar on a smith machine all the way down and put some weight on it, then move a bench parallel to the bar and sit on that while locking your legs around the bar."

The smith machine (at Palladium) is really far from the back extension equipment so I subbed good mornings with a 45# bar instead.

SS: ~14:30 (time is accurate, but estimated from non-digital clock with no second hand)

The setup was pretty cool today, and some people in the gym had definitely never seen that before. There were some people waiting to get in on that as soon as I got off. Also, I occasionally hit my head on the ground, but it was pretty soft, so no damage done.