It’s Here!

yukon_hyperextension_machine_hyp-156.jpg

Alright, everybody, the Glute-Ham Developer (GHD) that Keith ordered for us has arrived and it is assembled, so get ready for a whole new level in your core development.
“The GHD sit-up was once a gym staple. In the gym today only rarely will someone be found doing other than back extensions on the GHD. In no small measure the decline of the GHD or roman chair sit-up coincided with the advent of the crunch. The crunch came to fashion on warnings and claims in popular media of the traditional sit-up‚Äôs destructive impact on the back. It was argued that the GHD style sit-up‚Äôs primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine. Once every couple of years we get lucky and find an exercise physiologist to repeat this message of poor ab recruitment and lower back destruction standing in front of the GHD apparatus. What we do is ask them to mount the GHD and perform a set of thirty sit-ups for us while rehashing the poor recruitment claim. The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating. Where are they hit? The abs.
Our favorite story along these same lines comes from Matt Weaver (www.speed101.com), arguably the world’s fastest human being. On top of being known for hitting 85 mph on a bike, Matt was crowned “King Sit-Up” in high school for completing 100 perfect-form bodyslapping sit-ups (BSSU’s) in one minute. In one of his earlier visits to CrossFit Santa Cruz he found himself in a multi-station circuit with a group of CrossFit veterans that included twenty-one reps of GHD sit-ups with a full range of motion, hands reaching back to the floor. The workout left Matt sick in the immediate aftermath. This was a surprisefor sure but nothing prepared Matt for what came the following morning: “I awoke later without the slightest ability to sit up. It was as if the six pack was totally gone, though all ribs remained. The curse had left me merely able to roll over and slither like a snake off the edge of the bed. From there I had to use my arms in humiliating ways to move about. I avoided being seen. A week passed, and I began to revitalize.”
The worst was yet to come! In the wake of Matt’s being dethroned as King Sit-Up, his abs had swollen and distended markedly. This kid looked fat and sunburned where the week before he’d been ripped and lily white. As the swelling subsided, his scrotum grew and grew and grew. Matt’s father, John, is an ER doc, so he was consulted. He laughed himself to near seizure. Our kind of doc. Before the swelling stopped Matt’s scrotum had become the size of a small and very ugly cantaloupe. Why we have no pictures we’ll never understand. Apparently the fluids that had swollen Matt’s abs had drained into the inguinal canal and filled the scrotum. Oh, and apparently GHD sit-ups recruit the abs. Matt is convinced.
The lesson we‚Äôve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric – i.e., they stabilize the torso from undue extension. This second point is consistent with our belief that the most powerful, functional, and developmental contractions of the trunk are isometric, not isokinetic. Our favorite ab exercises are predominantly stabilization or isometric exercises. The GHD sit-up, the L sit, and the overhead squat share this stabilization role. The lack of trunk flexion in these moves hides their potency from the uninitiated.”
– Greg Glassman

Responses

  • alex

    OHHHHHHH i want to try!

  • brett_nyc

    Yes, fluid collecting in my scrotum sounds soooo good right now.

  • dan

    Nice but…. when are we going to really get serious about our training and buy some of these?
    http://www.homefitnessclub.com/category/As_Seen_on_T.V./Suzanne_Somers_Fitness

  • A2

    sick

  • Jamal

    I have a friend who had the scrotum thing happen to him after a hernia operation. We did take pictures!
    On another note, I’d like to know more about isometric v. isokinetic exercises. Can anyone suggest a resource?

  • Dan O

    I’ve experienced some of the worst pain caused by this infernal little machine. Except for the time I slashed my hand on broken glass. How’s that for a teaser? :)

  • Brian D.

    I can’t wait to do some glute-ham raises on this thing! I’ve been waiting forever to find something to do glute ham raises on.

  • ?michael

    somehow i think the ghd will lend a whole new meaning to ‘ugly sister’…
    seroiusly, for someone with poor back flexibiity, this seems like a great way to address it from two directions.

  • Jamal

    Oh, almost forgot. In the spirit of Crossfit not being just about working out, here’s a time management methodology that I’m beggining to use that may make sense for all of you. You also may already know about it and be bored that I’m so slowon the uptake. Anyway, let me know what you think, http://en.wikipedia.org/wiki/Gtd

  • Dan O

    Evidently I have nothing more important to do today besides check this message board. Jamal: The GTD thing is like a religion in the software industry. In fact, it is universally referred to by the acronym GTD, which is slightly annoying. It’s actually fairly effective, but just beware, these people are worse than the apple zombies.

  • Moon

    Cool – my abs and my sack are gonna be PUMPED!

  • A2

    ew guys stop saying that
    ew

  • http://allisonbojarski.blogspot.com Allison

    Yeah. Ew.

  • Brian D.

    Hah, sack… Reminds me of the kettlebells yesterday.

  • Moon

    Sorry – manbag.

  • A2

    murse

  • http://runningdownadream-avery.blogspot.com/ Avery

    Guys – with all this talk about the potential injuries to the coinpurse, I think you all need to seriously start thinking about getting some protection for these WODs and Fight Club. Now that we have a GHD and all….
    http://tinyurl.com/38325l

  • Justin

    Im doing GHD sit-ups with a cod piece straight George Clooney in Batman and Robin style… Im pretty sure Im sterile thanks to the GHD at 5 points.

  • Yoon

    Avery,
    Ummmmmmm, good to know you’re looking out for the well-being of us guys :)
    I’ll pass for now. If they can customize one that says ‘Yoontang’ on the front, however, I may reconsider…

  • http://www.allisonbojarski.blogspot.com Allison

    Avery, I think we’ll need to buy some of those for the “Men of XXX-Fit” Calendar that A2 is producing…
    Today was my rest day so i just did some yoga for active recovery. But when the GHD came in this afternoon I had to give it a try. SOOOO much fun. Probably did about 10 sit-ups total (playing it safe). Hope that wasn’t too much, looking forward to see how I feel tomorrow.

  • Jeff

    I wish I’d read this before coming in today otherwise I would have done way more than just 2.
    I like cantaloupe.

  • Kevin

    Now we’re talking some serious ab pain. Court and I did GHD situps at the “Nox” a while back and my abs, obliques, serratus and everything else around the midsection was sore for days.
    Looking forward to Glute ham raises too Brian. Hamstring soreness like never before. My sack is filling up with fluid just talking about it. Hope theres room on the GHD for those things.

  • A2

    Oh My Gosh.
    Tomorrow looks like fun

  • A2

    NOT!

  • http://www.dammit.com dammit

    aw shit it’s murph!

  • http://www.dammit.com dammit

    according to the gmaps pedometer (http://www.gmap-pedometer.com/) one time around the block is .47 miles. no subs, scrubs!

  • ?michael

    i can’y wait to see what the sub is for the run. 100 double unders????

  • A2

    I’m calling dibs on the vest.
    No seriously.. whats the sub for the run?

  • Sean

    No sub, we’re running around the block

  • A2

    HA! Dammit has lost his dang mind. You’re crazy yo. How about you forget the weight vest and carry me on your back for the run? I’ll owe you one

  • Brett_nyc

    Hey Dammit, did you do 10-20-30 x 10 the last time around or 100-200-300?

  • Brian D.

    Hell yeah! Tomorrow’s a good day for a run too, not too hot and not too humid, if I’m not mistaken.
    HAH, Kevin. Oh man, how beast would that be to do ham raises and situps with two 24kg KBs?

  • A2

    Can anyone estimate how long it takes to finish Murph? It seems like it’s a really long one

  • Sean

    Maybe a group could meet at a local park with pullup bars so we don’t have to run through the busy streets of NY

  • http://www.dammit.com dammit

    my best time was about 36:00, but that was on a treadmill, and breaking the pull-ups, push-ups, and squats into ten sets of 10-20-30, like a super-cindy. i dunno what’s gonna happen if we don’t partition.

  • http://www.dammit.com dammit

    as i recall, hari is very much a partisan of the 100-200-300 approach. don’t anyone let him catch keith’s ear.

  • http://www.dammit.com dammit
  • A2

    That means it’s going to take me at least an hour. I’m really nervous about this one.

  • A2

    dammit that can’t be right. Womens intermediate times were at 17 min?

  • A2

    Can I mix up the pullups push ups and squats or do they have to be done in order?

  • http://www.gonzaleznj.blogspot.com juan gonzalez

    Sheisser! how are we gonna do this. without taking out some pedestrians. is there less traffic at 7 then at 6?

  • http://www.dammit.com dammit

    for the purposes of this memorial day fund raiser, “intermediate” level athletes did a “half-murph.”
    http://www.crossfitplano.typepad.com/fundraisers/

  • http://www.gonzaleznj.blogspot.com juan gonzalez

    tomorrow would be perfect for bring a buddy to the box day.

  • ?michael

    does that factor in pedestrian dodging dammit? i’d actually like to give this a whirl with the vest…

  • Jeff

    Yoon, do you have ESP(N) or something? How did you know to do a pre-emptive strike on Murph?

  • Kevin

    I’m into the 100-200- 300 approach. Its gonna take a while but I think thats how that WOD is intended. People should just sub it Brand X style depending on your fitness level. You can just break it up as you see fit. Arent those the instructions on how to do Murph on the HQ site?
    Bri it would be very “beast”(I like that term) to do the situps with 2 24kg bells. We have to try that. It was fun doing the weighted dips with 97lbs with you the other day. I dont know about weighted glute ham raises though. I have never tried that before. Thats a bit too nuts even for me at this point.

  • Kevin

    Alright people. Is this WOD intended to be done like a Cindy( 10 sets of 10-20-30) or like an Angie(100-200-300)?

  • Jeff

    I told Yoon tonight that Murph would be a WOD that I would NEVER do. Looks like I might be eating those words.
    Double-Cindys sound doable to open with, but the more I think about it, regular 5-10-15 sets sound like you’ll get more recovery advantages in the long-run as the WOD wears on.

  • Jeff

    Actually, HQ specifically allows partitioning:
    “Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.”
    So don’t give me crap about partitioning. Or the kipping.

  • Yoon

    Hi Jeff,
    I knew Mike from school (grades 6-12), so I always try to do the workout on June 28th of every year…I guess as a tribute and also as a gut-check.
    I wish I had ESP as well as ESPN, but I have neither :)
    I also want to say that I probably made the workout look much harder and longer than it actually should be. I’ve done pretty much zero metcon for the past 2 months and it sure felt like it. I also have an afternoon of Olifting practice this Saturday, so I sort of had to pace myself to make sure I don’t show up to practice with legs of rubber.
    I might stop by Friday to lend my moral support;)
    Oh shit, I should be sleeping by now!

  • michael

    i.m all for a mid-day meet at pinetum in central park so we can do the run properly. otherwise I’ll wait for the 7, midtown should be bare on j4 weekend eve. or do both ;) my plan on partioning unless i am told otherwise is o do each execise until i can,t possibly get another and then use the recovery period to move on to the next. seems in keeping with the spirit if not the letter…

  • michael

    just i case anyone is considerin doing this outdoors at pinetum field (where the bars are)… the great lawn is apaparantly exactly 1/2 mile with 200 meter markers…

  • Moon

    Man – on travel tomorrow! :(

  • http://www.gonzaleznj.blogspot.com juan gonzalez

    yeah im thinking the 7 pm then we can all go drinking afterwards. and i can pay a2 back. or so says an outside collector. lol

  • Jeff

    I didn’t put two and two together there with the dates, but now I see…

  • Brian D.

    I’m all for doing this at the Great Lawn. But how would we know if it is there or not? Some of us won’t have access to a computer between now and when we go to the box.

  • http://www.crossfitnyc.com Tyler Durden

    Follow this thread:
    http://www.crossfit.com/discus/messages/24/23121.html
    Personally, I feel that as Rx’d means following the letter of the law. Therefore, Angie style, not cindy style. However, I’m willing to let people do it however, they can do it.
    Here’s what I recommend at the box today:
    1 mile run
    10 rounds of
    10 pullups
    20 pushups
    30 squats
    1 mile run
    or the S’murphette
    7 min Jump Rope (high knees of course)
    10 rounds of
    5 pullups
    10 pushups
    15 squats
    7 min Jump Rope (seriously, pick those knees up!).
    Best of luck.

  • http://www.crossfitnyc.com Tyler Durden

    I don’t know where that comma came from. Weird.

  • sarena

    Murph
    55:02
    Subbed 50 burpees each end for run
    Jumping pu
    Most of 1st rd burpee pushups on knees
    1st 25 pushups on knees then all the rest full pushups
    Rest a bit, then abt 5 min GHD work
    Yeah, I can really feel my abs are working! Wonder what I will feel like over wknd!!

  • Hari

    I’m doing it as RX’d (but I refuse to do the warmup).

  • el cid

    it’s time to put the black box on the map. let’s get some awesome times.

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