One of the tools I’ve been using to stay positive over the past few weeks has been celebrating every improvement I can mark in my workouts. Whenever I feel like quitting or giving up during an especially intense session, I force those weaker voices to shut up, and instead I repeat to myself, “You couldn’t do this a year ago. You are getting stronger every day. You are improving and changing and that is awesome. Keep moving forward.”
It’s working. I haven’t quit on a workout. I’ve pushed myself and I’ve tried things. It’s pretty awesome. And in light of that, I’m going to try to be better about documenting these successes in blog format.
That brings me to today’s post. Meet the GHD:
This piece of equipment, the Glute & Ham Developer (hence, GHD) was my nemesis. We use it for two things at Crossfit: sit ups and back extensions. The GHD sit up is pretty straightforward. You face the ceiling, with your feet in the foot rests, and your hips on the larger pads, and you extend as far back as you can. People with better core strength and back flexibility than I possess are able to extend all the way back and touch the floor before hinging up into a sit up. Right now, I’m just past parallel, but hoping to get better. The sit ups aren’t bad – they’re actually kind of fun once you get used to them! – and they really do get at your abs. We did 5 sets of 15 in Thursday’s WOD, and between that and Friday morning’s Soul Cycle class, it still hurts to laugh today.
Back extensions, however, are a WHOLE other story.
To do a back extension, you flip over. Feet are still in the grips, hips are still on the pads, but you’re facing the floor. You actually want your hip joins to be just past the pads, so that you can freely hinge down until your body is perpendicular to the GHD, and then you use your back muscles to pull yourself back up to parallel.
It. Is. Terrifying.
The first time we had GHD back extensions in a WOD, about 2 months ago, I had a full blown panic attack. I got onto the equipment, I looked down at the floor, and I literally felt all of the air leave my chest. I refused to let go of the handles and got off the machine as quickly as I could, while trying to hold back the tears that were threatening. I didn’t trust the equipment to hold me; over and over in my head I saw a loop of my face hitting the floor in some spectacular collapse. Logically I knew that wouldn’t happen, but I couldn’t get past that irrational fear. I begged the coach for a modification and I avoided looking directly at the equipment for weeks afterwards.
Saturday, after practicing snatches for the majority of the beginners’ olympic lifting course – a mandatory element to the beginners’ Crossfit program at my box, and one that I really appreciate, as it teaches form and ensures we don’t hurt ourselves in the WODs – there was one line of instructions on the board:
“Back extension, 3×10”
“Maybe there’s some other way of doing back extensions,” I thought. “It doesn’t say GHD… it must mean something else.” I ignored it as long as possible, but come the last 10 minutes of class, I had to face my fears. It was time. I needed to get on that equipment and force myself through those sets.
Turns out it’s not all that bad – it’s actually kind of fun once you get going. I’m not going to lie, it’s still a little freaky when I first get on the stupid thing, but I’ve gotten better at telling the voices in my head to STFU while I get through my workout. I was so stinking proud of myself after banging out those three sets, with nary a tear or a panic attack in sight.
Progress takes a lot of forms. This week, my progress came in the form of conquering that stupid equipment torture device.
Now, if only I could make the jump rope my bitch…