So, visit this site I’m in my second week of the GHD challenge. I only do my GHDs on training days. I am not doing catchup reps. I train 5 days a week, so my GHD went from 2-10 in week 1, then 12-20 in week 2. I just did 16 on Wednesday, so I’ll do 18 on Friday and 20 on Saturday. Mix this with 3 WODs where we did over 100 sit-ups (Angie and the 2 Oly lift/situp WODs). I am enjoying it, as I haven’t felt over tasked. Yet. I have done big sets of GHD in the past, but I’ve rarely gone over 30 consecutive GHD sit-ups. I’m curious to see where this goes as the sets get bigger. My goal is to do each set unbroken – for me this will mean really slowing down so it doesn’t become a conditioning drill. I am also focusing on extending my legs on each rep to really engage the hamstrings.
Tricia had an interesting take on the GHD Challenge – cook both sides. After she does her sit-ups, she does an equal number of back extensions. This sounds good to me.
As I write this, my core is sore, but maybe because Alison made me do a bunch of medball sit-ups coupled with plank holds. Ouch!
The weight on Friday’s WOD is not a typo. Please scale the weight accordingly, but understand that these are the types of loads that are being asked of top level CrossFitters. Find a weight that is challenging – to the point that you will question if you can make the lifts later in the WOD. If possible, use 80% of your 1RM Clean.
This weight will likely be heavy enough that sprinting through the burpees in a bad idea. Use any method to get the bar to your shoulders – power, squat or split. Just stand up with a heavy bar 25 times.
Workout of the Day
5 Cleans 225/135
10 Lateral Burpees
15 minute cap