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Old 08-11-2008, 08:34 AM   #1
Stephanie Christensen
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What are GHD sit ups & Pound Thrusters?

Todays WOD - I can not find the example videos in WOD for GHD sit ups and Pound Thrusters. Some one please help. Thank you so very much.
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Old 08-11-2008, 08:40 AM   #2
Robert Martinez
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Re: What are GHD sit ups & Pound Thrusters?

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Originally Posted by Stephanie Christensen View Post
Todays WOD - I can not find the example videos in WOD for GHD sit ups and Pound Thrusters. Some one please help. Thank you so very much.
http://media.crossfit.com/cf-video/c...e-ham-demo.wmv

http://media.crossfit.com/cf-video/C...BThrusters.wmv

GHD's are crazy sit up-like exercises that will leave you crying. !!WARNING!! The last two references to uncle Rhado have had to do with GHD's, scale accordingly and don't overdue it.

Thrusters are the b@$&^% child of a Push press and a front squat. May god have mercy on your soul.. and you legs... and your shoulders...
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Old 08-11-2008, 08:57 AM   #3
Scott Jenkins
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Re: What are GHD sit ups & Pound Thrusters?

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Pound Thrusters.
Sorry tickled me! 95 of them as well
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Old 08-11-2008, 08:58 AM   #4
Stephanie Christensen
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Re: What are GHD sit ups & Pound Thrusters?

Rob,

Thank you for the links - you rock!
What the hell am I in for today lol!
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Old 08-11-2008, 09:04 AM   #5
Robert Martinez
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Re: What are GHD sit ups & Pound Thrusters?

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Originally Posted by Stephanie Christensen View Post
Rob,

Thank you for the links - you rock!
What the hell am I in for today lol!


Pain, my dear. Pain the likes of which you'll tell your children about for many years to come...

Imagine, if you will, 20 or 30 years from now... sitting on your porch... ice tea in hand.. Granchildren at your feet, eyes wide and innocent...

And they say...

"Gamma? Tell us the August 11, 2008 WOD story again.."
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Old 08-11-2008, 10:17 AM   #6
Elliot Fuller
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Re: What are GHD sit ups & Pound Thrusters?

Just to be clear, Stephanie, in case you didn't catch it the first time:

GHD sit-ups are notorious for leading to rhabdomyolysis, a potentially serious condition. It's important that if you're just starting out, that you NOT do these as rx'd for a while. I would suggest you try sit-ups on a GHD, going just to parallel for now, rather than to full extension at the bottom. Or just regular situps, for the time being.

Start to include GHD sit-ups into your warmups (sets of 10, tops), and after some time of that, begin building into them in the WOD.

Search for rhabdomyolysis, and 3 out of 4 cases will probably involve GHD sit-ups. So be safe...
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Old 08-11-2008, 10:29 AM   #7
Leanne M Lloyd
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Re: What are GHD sit ups & Pound Thrusters?

Just a question... I am in no way endorsing overdoing GHD sit-ups... but I read that article on Rhabdomyolysis from the CF journal and it said women don't seem to get it... is that right? J/W because I'm somewhat paranoid about getting strange and fatal illnesses (irrational fear most of the time yes).
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Old 08-11-2008, 10:51 AM   #8
Christopher G. Woods
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Re: What are GHD sit ups & Pound Thrusters?

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Just a question... I am in no way endorsing overdoing GHD sit-ups... but I read that article on Rhabdomyolysis from the CF journal and it said women don't seem to get it... is that right? J/W because I'm somewhat paranoid about getting strange and fatal illnesses (irrational fear most of the time yes).
First, DON'T EVER BELIEVE ANYONE WHO TELLS YOU THAT WOMEN DON'T GET RHABDO; IT'S A LIE!! I personally know a woman who's had it, so it DOES happen. That being said, Rhabdo is highly uncommon among women. Why? To my knowledge, scientists have never been able to find a genetic reason. The logical answer is that women just aren't as likely to push themselves to the suicidal extremes that men will; it's a testerone thing. Add to that the fact that most women, outside of the world of CrossFit and competitive athletics, rarely do workouts that are more strenuous than something along the lines of a step aerobics class.

The two keys to avoiding Rhabdo are very simple. First, know your limitations. Obviously, are goal in fitness is to exceed those limitations, but the safest and most effective way to do that is a little bit at a time. Second, HYDRATE!! HYDRATE!! HYDRATE!!
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Old 08-11-2008, 11:07 AM   #9
Robert Martinez
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Re: What are GHD sit ups & Pound Thrusters?

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The two keys to avoiding Rhabdo are very simple. First, know your limitations. Obviously, are goal in fitness is to exceed those limitations, but the safest and most effective way to do that is a little bit at a time. Second, HYDRATE!! HYDRATE!! HYDRATE!!
I think, in matters of advice, that you should always trust the guy who's avatar is lifting something very heavy.

It simplifies things and cuts down on the need for smack downs.
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Old 08-11-2008, 11:19 AM   #10
Leanne M Lloyd
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Re: What are GHD sit ups & Pound Thrusters?

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First, DON'T EVER BELIEVE ANYONE WHO TELLS YOU THAT WOMEN DON'T GET RHABDO; IT'S A LIE!!
It was in the CF journal article "Killer Workouts" by Eugene Allen May 2005, but that's why I asked! sounded suspect to me... thanks for the reply
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