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Exercises Movements, technique & proper execution

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Old 05-14-2003, 12:27 PM   #1
Jon Pappas
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My lower abs feel like when you've thrown up the night before. Not even the L-sits made me hurt like this. Hollow rock is both great training and a great test of your abs.

Coach recommended in this month's CrossFit Journal to do the Hollow Rock for two minutes. If your form goes to hell just keep at it. My form went to hell in less than a minute.
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Old 05-15-2003, 09:30 AM   #2
Roger Harrell
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I'm surprised hanging leg lifts are not a normal part of the crossfit regime. They are one of the best ab exersises that can be done. Full range of motion. Good resistance, and easy to add weights if necessary.
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Old 05-15-2003, 03:21 PM   #3
Robert Wolf
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Varieties of hanging leg raises are what I have traditionally used in WOD's and for cool down exercises...truely incredible movement and the quickest way in the world to be asked "Are you a gymnast"?
Robb
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Old 05-16-2003, 11:19 PM   #4
Nick Martinez
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Hey guys,

I was introduced to the hollow rock a gymnastics class. Kicks major ***. Robert, you were talking about cool down, which leads me to ask about the warm up. Exactly which crossfit Journal
has the part about the "warm-up" set I've been seeing n all the posts? I suscribed this month but would like to eventually get all the past issues, starting with the warm up one.

Thanks
Nick
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Old 05-17-2003, 05:20 PM   #5
Robert Wolf
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I believe that is the April '03 edition.
Robb
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Old 05-19-2003, 09:55 AM   #6
Roger Harrell
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Ahh, how about going to the beach. This is a nasty little ab set that I learned at Golden Bear gymnastics. Good group exercise. Everyone lies on their back in a hollow. Pick a leader (preferably someone who can hold a hollow a LOOOONG time). The leader then leads the group through independant leg kicks, both leg lifts, straddles, etc. Your feet and head are not allowed to touch the ground. Must maintain the hollow. Go for a few minutes or so.
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