Tuesday, September 6, 2016

CrossFit Trivia Tuesday


Why don't we do more abs? Where are the crunches?

Abs ("the core") work to stabilize and support the body with most CrossFit movements: squats, deadlifts, the Olympic lifts, burpees, push-ups, pull-ups, etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body and will result in stronger muscles than the isolation of crunches.

The snatch will help develop strong core muscles because the further you move an object away from your center of gravity, the more your core muscles will activate to try to stabilize the object. When you are snatching, you are activating the obliques, rectus abdominis, and the rest of the core to get stronger. More strength equals more muscle! Now if you want to see that muscle, you will need to get your nutrition in check too!

Strength
Back Squat
5x 40%
5x 50%
5x 60%
 
(this is our DELOAD week so the weights are suppose to be super light and that’s ok! The weights are intentionally light so that your legs can recover from the last 3 weeks. Focus on PERFECT form)

Conditioning
3-6 sets
300m row sprint
30 push ups
3 min rest

Core:
3x3 Slow Box HS walk to plank
(emphasis: hollowed out position-abs turned on throughout the box hs, walking, and plank)

MOB WOD
1 min wrist stretching
1 min couch stretch

4 comments:

  1. I'm grateful for our dogs and early morning walks.

    Asa

    ReplyDelete
  2. A) 95#, 125#, 145#
    B) 4 rounds 400M run & 30 PU
    C) maybe later. no time.

    Sore from my favorite girl, Nancy

    ReplyDelete
  3. 3 rounds
    quads were burning on the row, push ups were with a band so I could work on form.
    ?/2:30/3:??
    wasn't good at keeping track of time! I kept forgetting to look at the clock! Also felt like I was going to throw up after this! The core workout from using the band on push ups was crazy!

    ReplyDelete