Five rounds for time of:
30 GHD sit-ups (or Abmat)
25 Back extensions
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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5 comments:
7:56
Straight-leg abmat situps
Abmat supermans
We actually have a GHD here at the college, so I did the WOD as prescribed. Well, that's not entirely true because I scaled it to 20 and 20 for both. Doing full-on glute-ham situps takes it out of your back and abs.
Total time for 5 rounds:
9:31
Whew, blasted through this one. Straight leg, no support abmat situps and abmat supermans.
Time: 7:21.08
This seemed a lot easier than the workout the day before. Go figure. Tomorrow, I won't be able to stand upright OR I won't be able to bend because the back will be in spasm just like the front : )
Have to wait for the baby to be born before a GHD makes it to my gym. . .
BUT
Next month brings ironmind.com vulcan racks, pillars of power, and a bench. Woo Hoo. I honestly can say that I have never been as strong as I am now. Crazy stuff because I still have soooo far to go. . . 3 months in and I haven't lost a pound, but I have noticed the pants fitting looser, and my numbers are only going up. Thanks to both of you for keeping me in this. It would be easy some days to just pansy out but your performance is inspiring and the competitive edge is fun as well.
Nice job Rob! Keep going and you'll have a 5min Linda in no time! (or at least a 5min Fran)
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