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Exercises Movements, technique & proper execution

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Old 11-17-2006, 03:17 PM   #1
Ryan Atkins
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I've started doing some gymnastics training sessions with a boys copetitive coach who I work with. Here's a circuit he put me through a couple of days ago. X is the number of reps (or, in the case of the hollow holds, the seconds of duration of the hold). 5-15 is a good range, IMO for experienced CrossFitters, especially if going for multiple rounds. Here's the sequence for one round:

Hollow hold X seconds
V-ups for X reps
Hollow hold X seconds
Tuck-ups for X reps
Hollow hold X seconds
Toe touches (legs vertical) for X reps
Hollow hold X seconds
Candlestick leg shoots (lift legs vertical, shoot feet towards cieling w/hips off ground, repeat) for X reps
Hollow hold X seconds

This makes for a great mix of dynamic/static core work while completely destroying the abs (if done properly the upper back and the legs are off the ground through the entire sequence). Makes for a great 'finisher.'

The coach informed me that the competitive boys team does this with X = 18 with about a minute rest between rounds. Almost forgot - they wear ankle weights during the process.

Enjoy,

Ryan
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Old 11-17-2006, 03:30 PM   #2
James R. Climer
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Rather than ask for a definition of each
exercise, I think a video would answer a
load of questions.
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Old 11-17-2006, 04:53 PM   #3
Ryan Atkins
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Good thing I'm not busy tonight. I did a single round of ten for the vid clip. You'll have to excuse my form on some of the exercises (v-sits, candlesticks, in particular), but I'm big and fat.



Hope this helps,

Ryan

P.S. - I just checked the timer on the video clip. Apparently I'm counting too fast.
Attached Files
File Type: email killers.asf (4.62 MB, 156 views)
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Old 11-18-2006, 08:49 AM   #4
Eric Allen Kerr
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Ryan,

When I click on the link it opens up to a page with a bunch of scatter ASCII symbols.

Which media player will open a .ASF file?
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Old 11-18-2006, 10:57 AM   #5
Ryan Atkins
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Hey Eric,

Try right clicking on the link, select 'save as' and save the file to your hard drive. You'll then have to change .unk extnesion back to .asf. I don't know what the file extension stands for offhand, but do know that it will play in windows media player and that it takes up less space than an .avi file.

Hope this helps,

Ryan
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Old 11-18-2006, 09:20 PM   #6
Jason Lopez-Ota
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Cool! I'll be using that, thanks!
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Old 11-18-2006, 09:29 PM   #7
James R. Climer
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Nice Ryan! Yup, the video told me a lot more than I thought it would. (and maybe a question or two about some peoples sanity).

I think I'll add a last set of bicycles and
see If I can survive.

Barbarians! The very idea of doing this with leg weights on.

Thanks.
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Old 11-19-2006, 05:42 AM   #8
Geoff Pitluck
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Ryan, Thanks for posting the clip. I can't wait to see it. I saved the clip to my hard drive, but how exactly do I "change the extension back to .asf"?
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Old 11-19-2006, 08:45 AM   #9
Eric Allen Kerr
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@Ryan,

Okay, figured it out based on your instructions.

I watched the clip, looks nicely unpleasant for the abs :smiley_evilGrin:

@Geoff,

While in explorer, right click on the file, select Rename. This will allow you to edit the file name. Delete the .unk and replace it with .wmv or the preferred file extension of your favorite media player (e.g. if you generally use Apple's Quicktime, then change it to .mov).

At least, changing it to .wmv did allowed me to view the file with Windows Mediaplayer.

Thanks,
Eric
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Old 11-20-2006, 12:49 PM   #10
James R. Climer
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I was able to view it on Media Player and not Quicktime after making the extension ".asf".
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