Tag Archives: Sit-Ups

In Honor of SSG Hansen; PUC Day 6

Decent sleep, but too little of it, and interrupted (at 12:30 am) by a piss and a little tossing and turning. Then a 5:00 am wakeup. 1 block breakfast (quadruple fat). Coffee.

CrossFit Asheville WOD: In Honor of SSG Hansen

Our workout today was a scaled and modified version of the “Hansen” Hero WOD which debuted on the CrossFit website this past Saturday, May 2nd.

3 rounds of 4 minutes each, featuring:

1 minute of max reps of burpees, followed by:

30 Kettlebell Swings

30 sit-ups.

If you took longer than 3 minutes to do the Kettlebells and the Sit-ups, as I did on round 2, a minute was added to your time. If you finished the Kettlebells and Sit-ups in under 3 minutes, you rested. It was a cool, somewhat brutal Wod.

Warm-Up

6:00-6:30 am: “Football” Agility Drills (e.g. 10 yards shuttles with dropping to pushup at either end; fast feet with jumping and dropping to pushup and rolling right or left; etc.); Parkour and Tumbling: fun stuff!

Workout

My time: 13:08.

Results: I did 15, then 11, then 12 burpees. Kettlebell swings: 30×45#, 7×45# + 23×35#, 30×35#.

Pull-Up Challenge Day 6: 6 reps of dead hang pull-ups.

Rep #1: after the workout, about 7:15 am. Front false u-grip.

Rep #2: at home, after breakfast, about 8:00 am. Front false u-grip.

Reps #3-4: at home, after breakfast, about 8:30 am. Rear false u-grip.

Reps #5-6: at home, about 8:50 am. Front false u-grip.

Coach Corey says I should perhaps rethink my commitment to this challenge, since it doesn’t allow for recovery or enough modulation to spur adaptation. He is worried that injury might result, or over-training. He suggests, at a minimum, to add rest days to the challenge. I am taking his advice to heart. I will decide when the purpose of my challenge has been met. And the purpose is: to master the dead hang pull-up — at my current level of fitness. So I will take my regular rest-days off of the challenge, resuming the normal count on the workout days. And I may not go all the way to 100. I will stop when this “challenge” has convinced me that I can do the pull up.

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Saturday WOD — Carrier Park

I had strong nutrition yesterday, followed by a good night’s sleep, of about 7 hours, with plenty of coffee and a 2.5 block breakfast. Then I hooked up with the CrossFit Asheville Crew (Shanna, Corey, Corey H, Evan, Dan, Katie, Tom, and a couple of others) at Carrier Park in West Asheville for a Saturday morning throwdown.

We did agility drills, followed by 2 rounds of Pushups (12), Situps (12), Squats (12 — second round overhead). Then hip mobility stretches, and practice one arm dumbbell power snatches.

The WOD: 10 rounds for time of

LEFT cloverleafs,
14 x one arm DB power snatch (7 reps each / alternating arms) (I used 20#)
RIGHT cloverleafs
30′ Walking Lunges

My time: 17’56”

I powered through this workout and came in first… largely because I used 20# weights; the other guys used 25#, 30#, and even 45#. I did one set of 14 with the 45# when I was done. I can do them, but it would have taken me 40 minutes to do this WOD. I’ll have to think about that for next time.

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“Tabata Something Else”

Today’s WOD at CrossFit Asheville:

Skills: Max Height Box-Jump; I tied my personal record at 37.5″

“Tabata Something Else”

Pull Ups, Push Ups, Sit Ups, Squats

Tabata protocol:
Work 20 seconds, Rest 10 seconds; do 8 intervals each for four different exercises, i.e. 32 total intervals. About 16 minutes (actually 15:50).

I don’t have the exact numbers here, but my total was 263 reps. Pull-Ups were hardest, with my final 5 rounds being only 3 reps each. I was able to get between 6 and 9 pushups per round, 9 and 11 sit ups, and 11-14 squats per round.

Health stuff: only about 4 hours sleep; no breakfast except water and coffee w/ milk. Weight in AM: 189.5.

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“Angie”

I did “Angie” on Tuesday morning this week.

“Angie” is the first and most basic of the original “benchmark” workouts (aka “The Girls”) used in CrossFit (see CrossFit Journal Sep. 2003).

“Angie” is composed entirely of callisthenic exercises. It consists of one round of

100 pull ups, followed by
100 sit ups, followed by
100 push ups, followed by
100 squats

In that order. Do the entire number of reps in each exercise before moving on to the next. Break into sets as necessary to complete. Record total time.

I did this workout using a medium weight rubber band on the pull-ups, and did the other exercises unassisted of course. My total time was 33 min 34 seconds.

My time was relatively slow by “CrossFit” standards.

Besides offering opportunities for training and conditioning, the benchmark workouts are utilized by individual athletes to track progress over time, and as a means for comparing “intensity” between athletes. Intensity is defined as “power output” using the formula power = (work X distance) / time.

The fastest time at our affiliate was coach Corey, who completed “Angie” in just over 14 minutes. (!) Although Corey and I are different in height and weight, and he didn’t use a rubber-band assist on his pull ups, we can still compare our Angie times and get a quick idea of the difference in power output (intensity) between our respective workouts. That’s because the element of time has the greatest effect on the value of “power output,” whereas height and weight affect the work and distance numbers a bit, but not too much. Discounting height and weight difference, his intensity (power output) was close to DOUBLE mine. I also note that he is in his late 20’s, and I am 40, but the formula doesn’t take age into account.

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