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

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Old 02-14-2004, 06:18 AM   #1
John Frazer
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I've been doing the WOD for a couple weeks and love it -- but have only had one WOD that included specific ab work.

I know the abs get worked in certain ways when doing squats, deadlifts, etc. But it seems a little uneven compared to the number of pullup workouts, for instance.
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Old 02-14-2004, 08:52 AM   #2
Parth Shah
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I don't know, I don't like doing specific ab work. I think it's boring and it's easy. I like doing a lot of twisting movements and working witht the medicine ball. Medicine ball work has increased my ab strength faster than anything else.
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Old 02-14-2004, 09:11 AM   #3
Scott McAndrews
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The Crossfit warm up recommended in the April 2003 CF Journal includes sit-ups, so if you do that before each WOD you will be getting some direct ab work each workout. The warmup was this:
Sampson Stretch, Overhead Squat, Sit-up, Back extention, Pullup, and Dip (if the WOD includes one of these exercises, especially pull-ups or dips, then you might not want to include them in the warmup). The journal mentioned working up to 3 rounds of about 15 reps for about 15 minutes of warm-up time.
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Old 02-14-2004, 11:07 AM   #4
Kris Freeman
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what is a sampson stretch?
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Old 02-14-2004, 12:05 PM   #5
Barry Cooper
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Believe it or not, pull-ups work your abs. I also believe most of my ab strength comes from deadlifts, squats, and a number of Olympic type movements. Having said that, I feel like most of us do a little something extra from time to time. In my case, that is on the days where I don't have time pressure, or have a nagging feeling of nausea.

The 3 "Core" Crossfit ab exercises are the L-sit (hanging or supported), the Hollow Rock (in the Exercises section), and the Glute-Ham situp (also in the Exercises section). Do 2-3 sets of one or all three after the workout (and in the Warm Up) if it makes you feel good.

I also like hanging leg raises to the bar, and Saxon Side Bends, which are where you take two dumbells, hold them at arms length overhead, and lean to each side. 20 in each hand is usually plenty.

Figure out what you like and stick with it. Do things differently from time to time to continue growing.
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Old 02-14-2004, 12:33 PM   #6
Scott McAndrews
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The Sampson Stretch (from the CFJ):
-Lace fingers and turn palms outward locking arms
-Push arms and hands out to horizontal
-Push hands forward and head back getting nose as far away from hands as possible
-keep gaze straight ahead
-Push arms over head
-Push hands hard toward ceiling
-keep arms perpendicular to the floor
-keep palms turned toward the ceiling
-Close space between arms and head by raising sholuders
-Lunge as far forward with one leg
-Let trailing leg's knee settle to ground
-Push hips forward feeling stretch in front leg and back
-Maintain push to ceiling, perpendicular arms. close arm-head gap, gaze forward
-hold for 30 sec
-repeat with other leg
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