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GHD Update

September 26, 2013

************ No Afternoon Classes on Friday September 27th*************


GHD update.  I completed the GHD build – starting out with 2 GHD, seek and going up by 2 every training session until I did 60 unbroken GHD – on Sunday at CrossFit Anacapa in Ventura.  It was an excellent build, and I’m glad I did it.  I would recommend this to anyone that is looking to build their core strength.

A Few Observations

Towards the end, a complete set of GHD would take about 5 minutes.

It was always shocking how smoked my legs were after a set.

Sometimes it would take 5 minutes to build courage to get on the damn thing.

GHD used to make me very sore in my upper abs.  This was somewhat true in the beginning, but towards the end, no soreness.

I focused on slower, controlled reps rather than flailing away on the GHD.  This forced me to engage with my hamstrings and I didn’t get as dizzy.

In the early part of the challenge, I could do these GHD at any time during the day.  Towards the end, I usually did them first before the WOD.  Why?  As the reps built, the GHD was generally the toughest part of any training session for me.  Basically, it became my warmup.  And it was a great warmup – my core was ready, my legs were warm, I was breathing a bit and I was sweating.  The GHD is my current warmup of choice.

As the challenge progressed, my hips were very tight, and my lower back got tight too.  I attributed this to the *cough, cough stupid cough, cough* light deadlifts in Lurong WOD 1, but it was probably the 300 plus GHD sit-ups I was doing that week.

If you are doing this challenge, don’t be afraid to take a rest day from it.  I’m not sure 60 is a great number, it was good for me, but for a new athlete, building to 30 would be pretty good.

I am going to restart the challenge with a 10# medicine ball and do back extensions as well.  I may just take it up to 30 GHD, then increase the weight of the ball and drop to the beginning.  I may jump to 14#, unless it’s super easy, then I may jump to 20#.

Bottom line – the GHD is good.  BUT…it must be used smart and in small doses at first.  If you are interested in using the GHD, please ask a coach.


Kettlebell Swing and Burpee Fun on Monday!

Kettlebell Swing and Burpee Fun on Monday!


Workout of the Day


Back Squat


Session 6 of 6.  Add weight, 5-10# to your last session.  This should be challenging, but save something  – we will test our 3RM Back Squat next week.



3 Shoulder to Overhead

3 Toes to Bar

6 Shoulder to Overhead

6 Toes to Bar

9 Shoulder to Overhead

9 Toes to Bar

Barbell 155/100

Keep going up by 3s…how high can you go???



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