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Old 03-30-2009, 09:33 PM   #1
Joseph Woods
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Need to sub today's WOD

I don't have the sit up station need to do GHS or back ext. this time. I have a swiss ball but I can't seem to find it. We moved, and haven't had a need for it yet. I've seen it several times, but now that I want it, it's no where to be found (it's deflated!). Anyway, what else can I do? Can't go to the gym, so that's the big problem. They have the equipment there. I'll be working at home instead. What can I do in this WOD's place?
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Old 03-30-2009, 10:05 PM   #2
Katherine Derbyshire
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Re: Need to sub today's WOD

You can do supermans: lie on your stomach on the floor with your arms stretched out in front. Raise your arms and legs off the floor, pointing your hands forward and your feet back. Hold for a few seconds, relax and repeat.

Not the same as GHD situps, but harder than they sound.

Katherine
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Old 03-31-2009, 04:54 AM   #3
Karin Jonczak
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Re: Need to sub today's WOD

Quote:
Originally Posted by Katherine Derbyshire View Post
You can do supermans: lie on your stomach on the floor with your arms stretched out in front. Raise your arms and legs off the floor, pointing your hands forward and your feet back. Hold for a few seconds, relax and repeat.

Not the same as GHD situps, but harder than they sound.

Katherine
Those are a decent sub for the extensions, but I think a decent sub for the sit-ups is butterfly situps with an ab mat (or towel if you can't find your ab mat).

butterfly SU's - do the 'tradtiional' situp, but with your legs in a butterfly position and with an abmat.

(butterfly - http://elsieyogakula.files.wordpress...a-konasana.jpg WFS,

though performing a google image search for 'butterfly position' is NOT so WFS, hehe)

Karin
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Old 03-31-2009, 02:32 PM   #4
Katherine Derbyshire
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Re: Need to sub today's WOD

According to BrandX, standard situps are the sub for GHD situps. Who am I to argue with the experts? But supermans are definitely a good back extension sub.

Katherine
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Old 03-31-2009, 06:06 PM   #5
Jeannette Potter
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Re: Need to sub today's WOD

None of my equipment was very useful in keeping my legs in place *and* extended. I was able to put the leg attachement on my bench, set the back in decline position, and do the sit ups with my feet hooked into the leg attachment as if I was going to do leg extensions. This seemed a little too easy...anybody think I would have been better off doing flat sit-ups with straight legs on the floor? I think the dog got a laugh out of watching me roll off the swiss ball when my feet slipped.
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