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Lifting Ourselves and One Another

Tuesday, April 7, 2009


“Mr. Joshua” 

5 rounds for time:

Run 400 m

30 Glute-Ham Sit ups

250 lb Deadlift, 15 reps

Coach’s notes:  Post time to complete to comments.  Yup, the GHD’s are in!


Comments: 13

female prescribed is 170lbs per the new CFC HQ WOD board!

lots of: (no idea of time or reps)
GHD sit ups / assisted pull ups / squats

Thanks for the coaching Michelle / James!

24:30 w/173lb DL

Platform and GHD are on opposite ends of the gym and track is upstairs. I stopped the time to ‘run’ to each location, but tried to keep my heart rate up the entire time. I like this one!

Only lasted 2.5 rounds with GH situps, then went anchored. DL #145.
Nice running outside (although I wasn’t exactly thinking that on about rd 4!!)

22:40 – 55 GHD sit ups, the rest were unanchored sit ups. DL 110. Next time I think I will go heavier. It was great to get outside.


Rounds of 10 GHD plus 20 Regular sit ups.
DL 175 Ibs x 3 rounds
DL 145 Ibs x 2 rounds

Kelley……..thanks for the heads up?????

29:45 as rx’d

oh the pain….


100 GHDs (30,20,20,15,15)
DL scaled to 225 lbs


DL 175 lbs x 2 rounds
DL 155 lbs x 3 rounds

10 GHDs in rounds 1 & 2, rest were regular sit ups.

20 GH Situps, 10 unanchored situps per round
175# DL, all unbroken
400m run in the dark (very scared).

DL 170lbs
GHDS 90, 60 unachored situps

Back pain so subbed box jumps
Run and GHD situps (150) as rx’d
the GHD’s hurt and wore the skin off!
Good job Derek!

sub reg sit ups and 145 lb dl 28:40

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