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

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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