Glute Ham Developer Check-in    December 6 2010


Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Here, J-Ro lets Ryan know that she is for sure lifting in the in-house Oly meet. Later, Ryan was found skipping - with uncontrollable joy - down Pearl Street delighted with J-Ro's news. You TOO can make Ryan's day! SIGN-UP FOR THE FUN!

Taking the Time?

A few weeks ago we took Monday through Friday to teach, breakdown, and practice many of the wonderful exercises of the GHD.  How many of you have stuck with it?  Who is working toward testing out for GHD sit-ups?  Who gets in 15-25 reps of just one of those exercises each time they come to the shop? Who wants to commit to something on the comment board?  Post to comments.

We timed the efforts today at the shop – it takes :54 seconds to do 25 hip extensions and it takes 2:04 to do 25 back extensions.  That’s not a lot of time for a whole lot of midline stability and awareness!


  • Stephanie

    Huh, so it seems like this WOD is 10 rounds in 20 minutes… ?

  • shane

    not necessarily. your time is accumulative. not everyone will be able to do all 30s of these exercises unbroken and you only count the time you actually spend in the move. make sense?

  • TYD

    If I shake my arms out for 20-seconds after each of the handstand, L-sit, and chin over bar holds, then I’m looking at about 3 minutes per round and a total of 6 and change rounds likely in 20 minutes, right?

  • Jennifer

    Just larfed out loud and scared the dogs!

  • Eric

    TYD- You got it!

  • Odie

    Everyone should check out Crossfit Football. There’s someone rocking a Roots shirt on the main page.