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Exercises Movements, technique & proper execution

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Old 04-17-2009, 12:49 PM   #1
Zach Gates
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Man do I hate planks

Today's WOD from Fredericton involved:

* 4 rounds of:
Plank - 1 minute
Side Plank Right - 1 minute
Side Plank Left - 1 minute
Plank - 1 minute
Rest - 1 minute

By the last round I was doing bursts of 5-10 seconds, especially on the side planks. I have no idea how anyone can handle these mofos. It's very disheartening to be hitting painful, squealing failure on a plank.
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Old 04-17-2009, 01:31 PM   #2
Roger Harrell
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Re: Man do I hate planks

Core tension takes a while to really develop solidly. Just keep working it (and your L-sits, handstands, levers, etc) and this will be no problem.
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Old 04-19-2009, 10:25 PM   #3
Blair Robert Lowe
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Re: Man do I hate planks

did something similar in the adult class with the girls towards the end. They called it Core4+1. Instead of repeating the last plank it's done on the forearms with the stomach facing up ( like a back support or extended pommel circle ). 15s each. They also had the first plank as a pushup position hold ( I planched it as much as I could ).

i was leery about doing ( because of interest ) but it was ok. first we did 5 box jumps ( i did weighted ) and 5 glute ham pushups then that for 3 rounds.
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Old 04-20-2009, 04:52 AM   #4
Jason Scheffler
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Re: Man do I hate planks

Look on the bright side Zach, it could always be worse.

When Tony and/or Jodi are in particularly nasty moods and we're doing planks they have penalties if anyone breaks the plank.
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Old 04-20-2009, 07:54 AM   #5
Richard Davidson
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Re: Man do I hate planks

For what it's worth, I started doing planks about a week ago. I went from a rather painful minute to a full 2 minutes. I still vibrate, but not as much.

As with so many things, practice helps

I'll have to start doing side planks.
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Old 04-20-2009, 08:53 AM   #6
Brenan Tarrier
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Re: Man do I hate planks

Plank walkups:
http://mtnathlete.com/subpage_detail...274&page_ID=14 [wfs]

You might like these for a change. You're constantly changing your weight distribution so you have to keep compensating...
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Old 04-20-2009, 09:52 AM   #7
Shane Skowron
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Re: Man do I hate planks

What's a good max plank tıme for an advanced/elıte CFer? My best frıend ıs a dancer and he says most talented dancers can hold planks for 6-10 mınutes. I've done 5 mınutes before but probably couldn't go above 6.
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Old 04-20-2009, 12:00 PM   #8
Brian Degenaro
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Re: Man do I hate planks

If you can hold a plank for 5 minutes you need to find a better way to waste time.
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Old 04-20-2009, 01:29 PM   #9
Sam Ser
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Re: Man do I hate planks

Quote:
Originally Posted by Brian Degenaro View Post
If you can hold a plank for 5 minutes you need to find a better way to waste time.
this speaks to me.

...forgive me, plankophiles, but what's the point?
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Old 04-20-2009, 01:57 PM   #10
Eddie Watts
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Re: Man do I hate planks

i used to do them in my pre-CF days.
advanced onto elbows on stability ball with toes on a chair and hold for 2 minutes
stopped doing them then as per above, where do you go after that.
2 stability balls would have been entertaining though.
i can still hold a plank easy now, most ab holding exercises i find easier than i anticipate.
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