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Old 10-01-2008, 07:43 PM   #1
Ian Jaeger
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The Ugly Chick

Ok, I'm naming the set I did tonight 'The Ugly Chick' because it was one of those workouts that looked good at the time, but I was sick to my stomach when I was done, and I'm going to feel it tomorrow.

21-15-9 for time
Burpee pullups
  • Bar to your chest on as many as possible
  • Full pushup at the bottom
leg raises from the floor
  • This is where you lie on your back on a mat on the floor, holding up a bar with 35 or 45 lbs on each end - the bar is for stability as you lift your leg from center, (parallel to the ground) up to where your toes touch the plate on the bar. Swing back down to center without touching the floor and up on the other side (L+R=1 rep) (anyone have a better name for these?)
Twisting GHD situps
  • Holding a 15 lb weight (maybe a 20 next time) back to the floor, on the GHD, you twist left, right, then up

Unfortunately, I didn't hit the button right on my stopwatch so I didn't get a time - it was about 19 minutes when all was said and done, but I had a long walk between the pullup / leg raises and the GHD.

-Ian
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Old 10-01-2008, 08:00 PM   #2
Brandon Bergin
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Re: The Ugly Chick

That sounds like a blast Ian ... ^_^

Also, your "leg raise" things sound a lot like the "Floor Wipers" that GymJones uses. That may be a more convenient name for ya.
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Old 10-01-2008, 08:13 PM   #3
Shane Skowron
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Re: The Ugly Chick

Yikes, this is one way to tear your abs. Looks brutal.

I love burpee-pullups. If I were doing this I would modify it :

21-15-9
burpee-pullups
knees to elbows (or armpits since full ROM would decrease speed)
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Old 10-01-2008, 08:15 PM   #4
Ian Jaeger
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Re: The Ugly Chick

THAT'S what they're called - couldn't remember the name of 'em.

Also, I think that to keep everything close at hand, I may sub the situps with 95# thrusters.

Any suggestions on other subs - I really wanted to get something that works my Obliques
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Old 10-02-2008, 01:32 PM   #5
Jerry Maestas
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Re: The Ugly Chick

Oblique functional workout...Hmmm...I have an idea. On a pullup bar you have to hike your legs over to one side and work your way over the bar, then do it on the opposite side. Kind of like if you were at a dead hang on the edge of a wall and had to get yourself over it. Sounds like a functional movement for oblique training to me!
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Old 10-02-2008, 02:12 PM   #6
Stephen Wakefoose
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Re: The Ugly Chick

How about windmills for the obliques.

I like the idea of subbing the knees to elbows for the floor wipers
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Old 10-04-2008, 03:27 AM   #7
Patrick Haskell
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Re: The Ugly Chick

I'm not a fan of the idea of weighted spinal rotation when the spine is already in the hyperextended GHD bottom position, especially in a workout you're doing for time. It's your healthy back, so you'll know better than me. Be careful with it though.

In general, I don't see the point in smaller movements like twisting in a WOD done for time. The point of doing something for time is to generate power with larger, functional movements. You can burn the obliques with a more controlled fashion by putting, say, windmills in your warmup. That way, you still have to work core stablization like heck during the WOD, because your abs are already fried.
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Old 10-04-2008, 05:26 AM   #8
Danielle Benford
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Re: The Ugly Chick

Quote:
Originally Posted by Ian Jaeger View Post
leg raises from the floor[list][*]This is where you lie on your back on a mat on the floor, holding up a bar with 35 or 45 lbs on each end - the bar is for stability as you lift your leg from center, (parallel to the ground) up to where your toes touch the plate on the bar. Swing back down to center without touching the floor and up on the other side (L+R=1 rep) (anyone have a better name for these?)
Christin Street and a few others refer to these as "Floor Wipers."
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