This evening at CrossFit Queens we did 30 GHD sit-ups as apart of our WOD. I posted on facebook that it was the scariest exercise I encountered bc I thought my feet would lose grip and I'd fall on my face. :/ But I got alot of comments on how dangerous they are and how you could really hurt yourself. I guess I could google and do my own research but I also thought I would ask a CrossFit coach his personal feelings on doing them?
The foot issue (staying in the machine) is only partially fixable. First you want to make sure the rear back stop is set in the right position (for a back extension your torso lies perpendicular with the ground. for a sit up your hips are just past the pad (this can vary a lil person to person.) My feet are big enough that when i stick them between the rollers, they're not going anywhere. Since you can't make your feet bigger, you probably just have to very actively flex your foot. And get used to it.
The other issue that you may encounter as a result of high rep ghd sit ups is a condition called rhabdomyolysis. Rhabdo occurs when the muscles are broken down too much, causing protein to flush out of your system in very unsavory and uncomfortable ways. Signs of rhabdo include coca cola urine and incredible, unrelenting soreness and fatigue. If you're feeling rhabdo-y, go to the hospital (& I certainly hope you aren't.)
Rhabdo and crossfit have a sordid past, as it can be the result of poorly structured intense exercise.
The quicker I press send on this email the less I will have to deal with the temptation to talk more about urine color for no clear reason.
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