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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 11-22-2004, 02:44 PM   #1
Stanley Kunnathu
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Sit Ups in warmup, Knees to Elbows, L-hold, Hollow Rock, Turkish Get Up, Windshield Wipers and Backwards Roll To Support.

These seem to be the "ab targeted" exercises. I realize that a lot of the Oly lifts require a strong core when the bar is overhead. And that jumping uses your abs.

I don't seem to get the ab burn. Not that the burn is important but how else do I know that they're working? It's more likely that using your whole body to move lessens the demands on one part of your body (ie abs).

Do you guys do extra functional ab work outside of the WOD? If so what kind of stuff do you do? I already know that the core is not just the two bands of muscle that make up the six pack. Right now the only real thing I do is a pilates cooldown after the WOD. It's not bad but I don't feel the burn.

Maybe I just need to add a couple of sets of the exercises above after each WOD?

The longer I write the more I answer my question.
Please comment. It was harder to narrow down from the search function to find an appropriate previous thread
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Old 11-22-2004, 04:16 PM   #2
Graham Hayes
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L-sits, and progressions to front and back levers, and planch's. If that doesn't get 'em burning then I suggest kerosene.:lol:
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Old 11-22-2004, 04:58 PM   #3
Michael Pearce
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I do a mix.
Day 1 would be L-sit 2 min,
Day 2 tuck planch 2 min & Russian twists,
Day 3 Hollow rocker 2 min,
Day 4 rest.
Then on next Day 1 L-sit 2min,
Day 2 L-pullups & situps with a small pillow under my lower back for full extention,
Day 3 Hollow rocker 2min.

And so on, but I try to keep with the Crossfit idea of mixing it up so my muscles don't get use to it. I like some of the new ideas that Coach Sommers talked about on the Something Different thread. So I will try some of those as well.
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Old 11-23-2004, 03:19 AM   #4
Graham Tidey
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What are Hollow rockers and russian twists?

2 Min L-sit? One day...
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Old 11-23-2004, 08:02 AM   #5
Michael Pearce
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Hollow rockers are on the exercise page of Crossfit, and Russian twist are where you take a weight, I use my medicine ball, and sitting in a reclined position with the knees bent you twist slowly to the left and right as far as you can. Make sure to keep the spine straight so as not to hurt yourself.

For the L-sit currently I can go one minute strait and when my feet hit the floor I will take a breath and raise them again and continue until I hit the two minute mark.
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Old 11-23-2004, 08:59 AM   #6
Roger Harrell
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Add to the list:
hanging leg lifts
support leg lifts on rings
straight body lifts
V ups

There is a ton of stuff you can and should do with your abs. In the process do not forget lower back.
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