CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 02-08-2011, 11:33 AM   #31
Aushion Chatman
Affiliate Aushion Chatman is offline
 
Aushion Chatman's Avatar
 
Profile:
Join Date: Dec 2004
Location: San Diego  CA
Posts: 3,342
Re: Abdominal strength program

Quote:
Originally Posted by Andrew Breyer View Post
Wha?

Great thread btw, I need to incorporate some of this. I can do GHD till the cows come home but anything L, or even K2E fry my abs. Some good warmup/skill work ideas in here.
See Saw Press

Start with two KB's (DB's) like you're going to Military Press, Press one to the top, as you lower it, press the other up and continue in a "see-saw" fashion. Imagine the KB's passing each other at your forehead, one on the way up while the other is coming down.

More demanding then simply doing alternating presses.

If you do any complex KB work, this is a great one to work in:

double KB swing for 4-6 reps, then double snatch 4-6 reps, see saw press 4-6reps, front sqt 4-6 reps... Repeat for 5 sets or so with 2 minutes rest in between...pretty nasty stuff, try it with a weight you can manage though, if you go too heavy you WILL quit. KB complexes are more demanding than DB and BB.
__________________
My Youtube Channel
CFSD Yelp
  Reply With Quote
Old 02-08-2011, 01:26 PM   #32
Chris Peterson
Member Chris Peterson is offline
 
Profile:
Join Date: May 2010
Location: Philadelphia  PA
Posts: 27
Re: Abdominal strength program

Honestly, I have been doing CF for 7-8 months now, and have not done any "ab-specific" or "toning" workouts. I haven't changed my diet much (I know that it would make a lot of people on here cringe).

But HOLY CRAP have I seen results in the way I look. I took a picture a month before CF (Mid-May last year) and then again mid January this year. I couldn't believe the difference. I had put on no weight. 185 before CF and 185 now. But wow, I look a lot better now. So if you're looking for ab definition, just keep doing the CF wods. How many times a week do you go? Maybe you want to start going more often. Good luck. I know I'm gonna be happy that I have my beach body ready... and can lift heavy stuff.
  Reply With Quote
Old 02-08-2011, 01:38 PM   #33
Troy Becker
Member Troy Becker is offline
 
Profile:
Join Date: Apr 2009
Location: Reno  NV
Posts: 1,118
Re: Abdominal strength program

Oh yea, hanging windshield wipers and renegade rows hit the obliques harder than anything, I think.
  Reply With Quote
Old 02-08-2011, 09:20 PM   #34
Jake Dent
Member Jake Dent is offline
 
Profile:
Join Date: Feb 2008
Location: Stafford  Virginia
Posts: 243
Re: Abdominal strength program

What I've done, and has worked really well is just supplemented a few times a week with:
GHD situps
Occasionally L-sits or pulls
Abmat situps

That's it. It's worked well.
  Reply With Quote
Old 02-09-2011, 02:56 AM   #35
Mark Martinez
Affiliate Mark Martinez is offline
 
Profile:
Join Date: Nov 2008
Location: Spangdahlem  Germany
Posts: 476
Re: Abdominal strength program

[quote=Eric Donald Davis;901193]U recommend crossfit type sit-ups or crunches for the 60 reps?

Or doesn't matter, do 60 reps of any ab exercise?[/QUOTE

I did crunches in the past. Now, I would do unanchored stiff-leg sit-ups (strict as possible). It's good to mix-it up though (constantly varied). Replace leg-lifts with TTB, KTE, floor-wipers or hanging-wipers at 20 reps a piece. Plus, you can do all the other heavy lifting and kb work to strengthen your core. Single-arm db/kb work for standing/bench presses, cleans, deadlifts work great too.

I don't work abs specifically anymore or hardly ever. Having said that, I'm still able to maintain somewhat of a six-pack with CF and additional strength/skill work. I can still do over 70 Air Force sit-ups (anchored with legs bent 90 degrees/hand on shoulders/elbow touch femur/shoulder blades to floor) in less than or about a minute these days without training specifically for it.
  Reply With Quote
Old 02-09-2011, 06:50 AM   #36
Andrew Breyer
Member Andrew Breyer is offline
 
Andrew Breyer's Avatar
 
Profile:
Join Date: Sep 2007
Location: Collegeville  MN
Posts: 578
Re: Abdominal strength program

Quote:
Originally Posted by Aushion Chatman View Post
See Saw Press

Start with two KB's (DB's) like you're going to Military Press, Press one to the top, as you lower it, press the other up and continue in a "see-saw" fashion. Imagine the KB's passing each other at your forehead, one on the way up while the other is coming down.

More demanding then simply doing alternating presses.

If you do any complex KB work, this is a great one to work in:

double KB swing for 4-6 reps, then double snatch 4-6 reps, see saw press 4-6reps, front sqt 4-6 reps... Repeat for 5 sets or so with 2 minutes rest in between...pretty nasty stuff, try it with a weight you can manage though, if you go too heavy you WILL quit. KB complexes are more demanding than DB and BB.
Very cool. I'll have to give these a shot. Wish I had pairs of my 1, 1.5 and 2 pood KB's, instead of just one...
__________________
My training journal:
http://icemantraining.blogspot.com/ (WFS)
  Reply With Quote
Old 02-12-2011, 11:30 AM   #37
Aaron Gainer
Member Aaron Gainer is offline
 
Aaron Gainer's Avatar
 
Profile:
Join Date: Dec 2006
Location: Macomb  MI
Posts: 693
Re: Abdominal strength program

Beyond the squat, press/bench, deadlift/clean combo for core work, I do dip leg raises or l-sits, ab wheel or barbell rollouts, and hand walks with my feet anchored on furniture movers or strapped into a power wheel.

Add one or two in your program and call it good. You will be surprised how much core strength caries over from doing just the main lifts.
__________________
B.S. Physical Education and Health
NSCA C.S.C.S, USAW Level 1
  Reply With Quote
Old 02-12-2011, 12:02 PM   #38
Andrew Breyer
Member Andrew Breyer is offline
 
Andrew Breyer's Avatar
 
Profile:
Join Date: Sep 2007
Location: Collegeville  MN
Posts: 578
Re: Abdominal strength program

Quote:
Originally Posted by Aaron Gainer View Post
Beyond the squat, press/bench, deadlift/clean combo for core work, I do dip leg raises or l-sits, ab wheel or barbell rollouts, and hand walks with my feet anchored on furniture movers or strapped into a power wheel.

Add one or two in your program and call it good. You will be surprised how much core strength caries over from doing just the main lifts.
This is true, and obviously strengthened mid line stability will allow for more weight in the "main lifts" but, I'd just like to point out that from my experience, this doesn't go both ways.

I focus mainly on the Olympic lifts, and see gains in core strength there, but I still have much difficulty with L-sits and K2Es... I think the only way to become proficient at those is practice.
__________________
My training journal:
http://icemantraining.blogspot.com/ (WFS)
  Reply With Quote
Old 02-12-2011, 09:39 PM   #39
Troy Becker
Member Troy Becker is offline
 
Profile:
Join Date: Apr 2009
Location: Reno  NV
Posts: 1,118
Re: Abdominal strength program

Quote:
Originally Posted by Andrew Breyer View Post
but I still have much difficulty with L-sits and K2Es... I think the only way to become proficient at those is practice.
Could be flexibility and lat strength, respectively, that is also holding you back. I can't do L sits for a really long time because my hamstrings fight me the whole time.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
looking for a good strength program Nick Keitzman Exercises 16 02-17-2011 02:41 PM
CF as a strength and conditioning program? William Jackson Fitness 57 09-10-2010 06:19 AM
A Not so Crossfit Strength Program Aidan Macdonald Fitness 69 12-19-2009 10:15 AM
Abdominal Strength on Starting Strength Brent Mattis Fitness 22 05-05-2009 03:11 PM
Effective Strength/CF program Andrew G. Greenberg Fitness 0 03-09-2008 06:56 PM


All times are GMT -7. The time now is 02:16 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.