GHD Sit-Ups can be very detrimental if not performed correctly. Here is an athlete in motion in the upwards development of the GHD with legs straight and using the hip flexors to drive himself upwards!
I. New Schedule for Vagabond CrossFit 2011 Summer: These are all Regular Classes:
Monday, Wednesday, Friday Classes:
5:30 am, 7:30 am, 9:00 am, Noon, 4:30 pm, 5:30 pm, 6:30 pm
Tuesday, Thursday Classes:
5:30 am, 6:30 am, 7:30 am, 9:00 am, 4:30 pm, 5:30 pm(Speciality Classes) 6:30 pm
Saturday Classes:
9:00 am
Sunday Classes:
8:30 am Running Club, 10:00 am Class Time
II. Dynamic Movement Warm-Up:
4 Times for Each Movement:
High Knees
Butt Kicks
Lateral Shuffling
High Knee Skipping
III. Mobilization Warm-Up:
1. Lunge Complex- Spiderman Lunge-Elbow Drop-Straighten Leg
2. 3 Way Shoulder Stretch
3. Squat Holds x 2:00 Minutes
IV. Conditioning Workout of the Day:
For Time of the following:
Run 400 m
Thrusters x 21 reps @ 75/45
Run 400 m
*Rest 5:00 Minutes*
Run 300 m
Thrusters x 15 reps @ 75/45
Run 300 m
*Rest 4:00 Minutes*
Run 200 m
Thrusters x 9 reps @ 75/45
Run 200 m
Post Time to Complete to Comments for each set.
Buddy Holly: 21:22 Rx’d 45# Elaine so glad you left the “Elaine bars” left some money in your tupperware in fridge, wasn’t sure of the price could you post it!
5:30 AM ers?????? Where have you gone
Lonely work out today
Matt,
Sorry I couldn’t join you bud. I needed a rest day badly . I had one of those lonely workouts last week too. You can tell it’s peak vacation season!
-John
Well both of your butts better be in on tuesday morning!!!
So I was forced against my will to use 65# for the thrusters today …. lol. No, but thank you Kevin and JT for pushing me to do it because I definitely got more out of it. Finished in 22:29. I honestly know that we have the best trainers out there … thank you for all that you do … it is greatly appreciated. Great job to the 4:30pm class!!!! =)
Your welcome Kelly, thats what were here for! Good job today