no sneezing on thursday

for time;
30 GHD Sit ups
5 OHS - 45#
25 GHD Sit ups
10 OHS - 45#
20 GHD Sit ups
15 OHS - 45#
15 GHD Sit ups
20 OHS - 45#
10 GHD Sit Ups
25 OHS - 45#
5 GHD Sit Ups
30 OHS - 45#

post time to comments
ass to grass on squats, hips must come to full extension at top on every rep and on last reps for OHS


deejay said...

9:08 as rx'd

Mack said...

Hips are burning

PTS said...

GHD situps were all unbroken
OHS were very broken. once i moved my hands in closer my shoulders stopped aching so much allowing me to do more consecutive reps.

Gord said...


Very exciting day as I was able to peform GHD situps with no real back pain. They were very gaurded and slow however, but a success none the less.

Geoff Aucoin said...

8:55, pushed it pretty hard but the squats felt really slow. GHDs murder my quads so that's part of it but the legs still burn so bad it's hard to pump out many reps quickly. That being said, I warmed them up better today. Kept bar overhead the whole time during squats (Darren) and I didn't yell out 'Oh my Jesus' once (Mike).

Rest day, gimmie some love.

PS. Those of you at OPT look for copies of the infamous cookie recipe soon.

Sweeney said...


Overhead squats were the limiting factor for me. Focused hard on getting as deep as possible and extending at the top.

rwcorson said...

rd of 30 OHS was 15/5/5/5 but bar remained overhead & 2-3 breathes rest. All GHD sit ups unbroken.
Legs are scorched.

Rob Sifton said...

awesome work Rob!

Chad Action Brandt said...

Have to make do with this back ext machine I have. Talked with James about raising up the pad with a 45# plate under the bar, worked out well!

Rob Sifton said...


But I have to put an * beside this one and call form fault on myself. after reviewing the never lying video I see that my hips did not FULLY open up at the top as RX'd. So this one will have to be done again at a later time/place. What a smoker though. Well done everyone on this one for the 3.

Michael FitzGerald said...

9:31 as rx'd. Couldn't hold the bar OH after rd 15. Slowed me significantly.
Nice work Rob.

Geoff Aucoin said...

Atta boy, Corson!!

Ryan G. said...

11:00 even

Derek said...

13:30 as rx'd

Brent Maier said...

Time: 9:20

My abs are coming around. I busted this one out. All ghd were unbroken and ohs momentum was maintained with active rests. My transition run between exercises was 5 seconds. In an ideal setup, I could have pulled 40+/- seconds off todays time.

Pre/post: double unders and more doube unders. I used to maintain du's in sets of 5 on average. Tonight was consistently between 20 and 30.

Great cycle and great job everyone.

Steve said...

- 12:56

Todd Dyer said...

ghd sit ups were the hard part

Rory Hanlin said...

8:58 Rx'd

Geoff Aucoin said...


Grant said...

9:58. Way under 10 minutes. Waaay

Thanks for keeping the facility open for me tonight.

OHS straight & numerous mini-breaks for the GHDs.

unit said...

8:28 as rx'ed


Garage Crossfitter said...

Everything was unbroken but i took some breaks at the top of the OHS without putting bar on my back. OHS were a slow pace entire workout. quads are destroyed. Time to start recovering.