Archive for the Sit-ups Category

Friday 20110805

Posted in Bench Press, Ring Pull-Ups, Sit-ups on August 6, 2011 by joeyfit

One of those lost nights…

Trying to work on my bench. Of all my weaknesses, this one is the greatest.

12 x 110
12 x 110
10 x 120
8   x 130
8   x 130
10 x 120

Inbetween each set did horizontal ring pull-ups and then a set of sit-ups on the roman chair.

Sunday 090712

Posted in Back Extension, Sit-ups with tags , on July 12, 2009 by joeyfit

3 rounds for time:

30 Romain Chair Sit-ups
25 Back Extensions

I could have done 2 more rounds like the RXd WOD called for, but I wanted to be able to get up out of bed tomorrow.


Monday 090706

Posted in 1 Mile Run, 1k Row, Bench Press, Pull-ups, Sit-ups with tags , , , , on July 6, 2009 by joeyfit

Rest Day? We don’t need no stinking rest day!

Actually, just wanted to work on some of my weak areas… which is like… all of them.   =)

Warm up with a 1k row, 3:56. Sub 4 minute, I’ll take it.

Bench Press:

40 pull-ups
20 GHD sit-ups

Cooled down by running a mile, 10:21. That’s 3:38 off my time from yesterday. To bad I can’t keep progressing at that pace. I’d be doing sub 4 minute miles by the weekend!

Monday 090202

Posted in 1k Row, Back Extension, Bench Press, Overhead Squat, Pull-ups, Ring Dip, Sit-ups with tags on February 2, 2009 by joeyfit

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Hahahahahahaha… Yeah right!!!!

So here’s what I did….

30 Overhead squats
30 Sit-ups
30 Back Extensions
30 Pull-ups
30 Ring Dips

1k Row

Then bench press


Time: 41:30

Tuesday 090127

Posted in 500m Row, Deadlift, Sit-ups, WOD Entries on January 28, 2009 by joeyfit

Warm up was bench press workout at the 190 level:



Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Heavily subbed this one to look like:

Row 500 meters
30 Roman Chair Sit-ups
205# Deadlift, 15 reps

Time 23:47

Really struggling to find time to work out. Got my hours cut back at work (thank you sub-prime mortgage recession creators) to 36 hours a week, and I seem to have less time than when I was working 40+…

Wednesday 090107

Posted in 1k Row, Back Extension, Michael, Sit-ups, WOD Entries with tags , , , on January 7, 2009 by joeyfit


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Missed this one about a week ago and have been saving it to do when the time was right. It’s much too cold to run with any degree of comfort, so I subbed 1000m row for the run. Any excuse to use my row machine.

Hit the stop watch and took off….

Finished the second round and went to look at the stopwatch to see how I was doing and it read: 00:00:00


Timed the last round and multiplied by 3 for an estimated total of 28:00 but have no idea how acturate that is…

Friday 081212

Posted in Annie, Double Unders, Sit-ups, WOD Entries with tags , , on December 12, 2008 by joeyfit


50-40-30-20 and10 rep rounds of:

I still can’t do DU’s consistently enough to get through a workout like this. So I subbed singles and did double the number, 100-80-60-40-20 and then did sit-ups in the roman chair. Never really clear if when they say sit-ups if I’m to assume GHD’s or regular old military sit-ups.



Tomorrow is Saturday!!!

Sunday 081207

Posted in Back Extension, Pull-ups, Ring Push-Ups, Sit-ups, WOD Entries with tags , , , on December 7, 2008 by joeyfit

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Sub’d GHD with parallel Roman Chair sit-ups.

4 rnds completed

Wow… what a disappointment… 4 sounds like such a small number…

How about this;

60 pullups, 60 Ring Push-Ups, 60 Bck Ext and 60 Killer Sit-ups= 240 reps in 20 minutes…

That’s more like it.

Friday 081128

Posted in 400m, Deadlift, Mr. Joshua, Sit-ups, WOD Entries with tags , , , on November 28, 2008 by joeyfit

Rest Day

An old trucker I used to go to church with would always say, “There’s no rest for the wicked.” It just always struck me as peculiar, and now whenever I see a “Rest Day”, I can’t help but think of that quote and that old trucker, especially when I don’t get the rest day because I’m trying to make up for missed WOD’s.

Today is one of those days. It was a Black Friday, not because of the shopping day, but because this WOD nearly made me black out. The time became inconsequential and for the first time besides injury I was afraid I wouldn’t finish.

Sweat AngelI got my first “Sweat Angel” and a pretty cool one if I don’t say so myself. The t-shirt I had on was one of my old USAF squadron shirts with the viper and Air Force wings. Check it out.

Not only was I soaked, but it was about 38° in the garage and the floor was probably much colder. When I laid down, the steam was pouring off my face so thick, I could hardly see the ceiling. Wish I could have got a picture of that.

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Sub’d GHD’s with parallel roman chair sit-ups and DL was 205# (my body weight)


Monday 081110

Posted in Back Extension, Bench Dip, Pull-ups, Sit-ups, Squat, WOD Entries with tags , , , , on November 10, 2008 by joeyfit

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

We tried to do inverted burpees, but with our hard rubber floors, it just wasn’t possible. We have floor mats coming, but they won’t be here until later this week. So after a quick discussion, we decided to hold this work out for later when the mats come in, maybe on Wednesday as a rest day.

So for tonight we decided to have a little race. We had been working with the kids and were pretty well warmed up, so we decided to do a modified version of the CrossFit Warm Up routine for time.

It went something like this: 3 rounds of each, 10 reps of

Overhead Squat with broomstick
Sit Ups
Back Extensions
Pull Ups
Dips (Bench)

I still have a lot of pain in my lower rib cage from whatever I pulled last week, so for the pull ups, I used a blue band for assistance.

Completed in 9:00 exactly.