I had an interesting conversation with Spencer Nix of Crossfit Dallas Central today. I went to his place to workout and as we were talking about possible workouts GHD situps came up. At Spencer’s request i will share with you my thoughts.
First, I want you to think back to the last time you did more than 30 GHD situps. Then try to remember how it felt to get out of bed the next day, and the next and the next. For me it may even take another day before i feel 100%. This is why i don’t do GHD situps. My reasons go past just being in pain although that is a huge factor in why i don’t do them. In my experience, doing them consistently has not improved my snatch, overhead squat, deadlift or fran time. They have however kept me from training for up to a week at a time. Now here is my question for you. Even if they are some kind of miracle midline strengthening movement the fact that i lost 4 good days of training negates that totally. Sometimes you have to think “is the athletic capacity gained from a movement or workout worth the time off you will have to take?”
Let me offer some additional things that go along the same line.
Bottom to bottom tabata squats – Last time i did them i pr’d with 22 but could barely walk for 4 days. The pain was deep and lasted well into the next week. I know for a fact that it kept me from training for at least 3 days.
Ripping your hands on pullups/muscle ups – In life and Crossfit, your hands are involved in just about everything you do. I solute the fact that you got 3 more pullups than you did last time or knocked 6 seconds off your fran time because you refused to let go of the bar but at what cost? It takes at least 2 weeks for your hands to fully recover and in that time do you ever get a good workout in? How long does it take to get back your confidence on the pullup bar? ( i have tons of thoughts on your hands and pullups that i will have to get into later)
1 pullup on the first minute, 2 pullups on the second minute, 3 pullups…- this workout not only has the potential of destroying your hands ( i am guilty for sure) but taking away the ability to to straighten your arms for at least 4 days usually more. Not to mention the difficulty you have holding a pen and writing your name.
JT- Push, Push, Push until complete muscle failure. Good luck doing anything with your arms for the next week.
High rep, Heavy deadlifts- for me this breaks me off for at least a week. I end up walking like an old man and complain everytime i have to bend over or stand up. I also think they are kind of dangerous and have hurt my back twice doing them.
Soreness is good. Don’t be afraid to work hard and maybe even occasionally do the movements or workouts above but understand that you will always get more out of 4 days of training than you ever will out of 1 hard day.
What are the movements/workouts that destroy you?