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Exercises Movements, technique & proper execution

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Old 06-15-2005, 04:51 PM   #1
Scott Aal
 
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Forgive me if these have been answered countless times before, but I am confused about two things I have seen on the message board (and can't find clarification for).
First, I've seen conflicting information about the substitute for muscle-ups. When substituting bar dips (not on rings) and pull-ups, is the ratio 5:1, 4:1 or 3:1?

Also, regarding sit-ups, on the FAQ section I saw mention that feet should be "anchored" when doing sit-ups. Does that merely mean you should keep them firmly planted on the ground through the range of motion, or that you should actually be using a bar/strap/piece of furniture etc. to anchor your feet down?

Thanks in advance for your answers.
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Old 06-15-2005, 05:13 PM   #2
Tyler Hass
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I would sub 2 false grip pullups on rings and 2 ring dips.
Or 4 bar pullups and 4 bar dips.
JMO. I'm not sure if anyone does it this way.

Tyler
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Old 06-15-2005, 05:39 PM   #3
Scott Aal
 
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Thank you, Tyler. Any thoughts on the sit-up question?
Do you use something to hold your feet down, or just try to keep them on the floor on your own?
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Old 06-15-2005, 06:07 PM   #4
Chris Forbis
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Some people advocate Janda situps. I do those by getting two heavy DB, and putting my heels against them. Get your leverage by pulling your feet back against the DB. A google search will have a better explanation if that is unclear. These are much harder than standard anchored situps.

I usually just do standard anchored situps though. Two heavy DB again, but I put my feet under the handles, and get my leverage that way.

Very occasionally I'll go unanchored. Usually when travelling and there is no suitable spot to anchor in.
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Old 06-15-2005, 06:52 PM   #5
Brendan Melville
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God I can't wait for my rings.
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Old 06-15-2005, 07:22 PM   #6
Bryce Lane
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I like your avatar.

"Iron Gonzo-Fear and Loathing at Crossfit"

What Hunter could have done with Iron Game, we will never know.

Bryce
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Old 06-16-2005, 12:58 AM   #7
Tyler Hass
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Brendan,
They should be here in a matter of days. According to the shipping company, the Power Rings will be delivered on June 20th. That's next monday!

Tyler
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Old 06-16-2005, 05:37 AM   #8
Brendan Melville
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I love you Tyler.
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Old 06-16-2005, 08:02 AM   #9
Larry Lindenman
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Un-anchored situps, using the ab-mat or a towel, is the way to go. Anchoring activates the hip flexors and makes the movement easier. There was a link on the CF home page (or was it the equipment CFJ?) to the Ab mat website and an article about situps, pretty good.
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Old 06-16-2005, 09:48 AM   #10
Ron Nelson
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I'll second what Larry says (I always seem to do this) about the Abmat. I got mine last week and started using it right away.
It actually increases the ROM of the situp, therefore making it harder and a better exercise for the abs. Otherwise, the hip flexors do much of the work; thus, the situp is easier.
Although it is a compound movement (abs and hips), most of us want to concentrate on the abs for core strength and leave the hips to swings, O-lifts, and deadlifts.
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