Christy's XFit Blog
The more I CrossFit, the less I suck.Archive for sit ups
WOD #255 – 11 October 2010
W/U: hamstring stretch, group sprints, wall ball
WOD: Front Squat 1-1-1-1-1
35×5-65×2-95×2-105-115
8 Rounds Each:
Tabata Sit Ups = 85
Tabata Push Ups = 33
total = 118
WOD #253 – 8 October 2010
W/U: group sprints, lax ball, foam roll, recon ron pull/push 4-2-2-2-2
WOD: Front Lever Practice
4 Rounds:
10 Kettlebell Swings (2/1.5 pood) – scaled to 40#
15 Burpees
20 Situps
time = 11:50
Notes: first time using 40# KB.
WOD #230 – 27 August 2010
W/U: 4x(10 push, 10 OHS, 1 min lax ball, 10 push, 30 sec Sampson, 10 toe-to-bar
WOD: Wendler back squat
85×5, 105×3, 120×3, 135×3
15 Minute AMRAP
5 Push-press (95/65) – scaled to 35#
10 Overhead Lunges (95/65) – scaled to 35#
20 Sit-ups
total = 7 rnds
Notes: Limfac is OH lunge. Can easily PP 65#. Next time go 45#.
WOD #169 – 17 May 2010
W/U: 400m row, 20 jump squats, 300m row, 20 mtn climbers, 200m row
WOD: Back Squat 3-3-3-3-3
85-105-115-125-130
40-30-20
KB Swings (1.5/1)
Sit-ups
time: 7:04 RX
Notes: Better confidence in the BS today. As always, need to focus on depth. The weight felt good, not “undoable”, so that was nice. Day 1 Goat work – just focusing on kip swings this morning, and re-gripping on each swing. More tips from Seamus: feet together, not so big of a kick back.
WOD #140 – 7 March 2010
W/U: group sprints, dynamic stretch
WOD: 5 Rounds
10 Bench Press (165/105) (scaled to 60#)
20 Sit-ups
30 Squats
time = 10:12
notes: happy with this time
WOD #87 – 8 December 2009
W/U: 3x (20 jump squat, around the world stretch, 10 ring dips, 10 KTE, 10 DB squat clean & press)
WOD: “Annie” For time:
50-40-30-20-10
Double-Unders (scaled to 20-20-20-20-10)
Sit-ups
time = 17:00 ish?
WOD #69 – 5 November 2009
W/U: row 500, 5 min hang power clean, 5 min, hang squat clean, 5 min squat clean)
WOD: AMRAP in 15 minutes of:
5 Squat Clean, 135/95 lbs (scaled to 55#)
15 Situps
rnds = 8
WOD #57 – 15 October 2009
W/U: 2x (10 squat, 10 speedskate, 10 hip crossover, 5 dive bombers)
WOD: PCF’s “Michael”
3 rounds for time
Run 800m
50 Good Morning, 45/35 lbs (scaled to 22#)
50 Situps
time = 24:47
notes: next time go 27# or 32# on good mornings
WOD #55 – 12 October 2009
W/U: group, 3x (10 OHs, 10 SPT)
WOD: 5 rounds for time of:
15 Ring Dips (blue band)
15 Situps
15 Squats
Run 1 Lap
Rest 1 Minute
time = 20:07
Note: first week of 4x week WODs.
WOD #42 – 10 September 2009
W/U: 3x (10 SPT, 10 OHS, 10 spider walk, 10 push ups, 20 lunges)
WOD: For Time:
3 Rounds
10 Sumo Deadlift High Pull, 95/55 lbs
15 Abmat Sit Ups
Sprint 1 Lap
-Rest 2 minutes-
3 Rounds
10 Sumo Deadlift High Pull, 95/55 lbs
15 Abmat Sit Ups
Sprint 1 Lap
-Rest 2 minutes-
3 Rounds
10 Sumo Deadlift High Pull, 95/55 lbs
15 Abmat Sit Ups
Sprint 1 Lap
time = 29:14 RX’d (first RX ever!)
