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Exercises Movements, technique & proper execution

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Old 10-20-2005, 12:37 PM   #1
Paul Hutchings
 
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I have found that just by doing Crossfit workouts my abdominal muscles are staying strong. But, is there any recommended ab workouts that target the abs? Any help would be greatly appreciated.
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Old 10-20-2005, 12:43 PM   #2
Troy Archie
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L-holds. Enough said.
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Old 10-20-2005, 03:08 PM   #3
Brendan Melville
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L-holds, l-pull-ups, rocking hollows, knees-to-elbows. Read a lot of Pavel's books (www.dragondoor.com), as he has many tension techniques for various exercises that will rip the hell out of your core. But yeah, L-holds and L-pull-ups will send you spiraling into hypertrophy quite nicely.
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Old 10-21-2005, 04:48 AM   #4
Larry Lindenman
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I do 3 X 15 ab mat situps (in circuit fashion) during warmup and 2 minutes of static holds (L-sit, hollow rocks, etc) at the end of the wod.
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Old 10-24-2005, 08:49 AM   #5
Roger Harrell
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I do a TON of ab work. Gymnastics requires an insanely stable core so we do more ab/lower back stuff than most.

http://www.drillsandskills.com/skills/cond/core
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Old 10-24-2005, 11:24 AM   #6
Ross Hunt
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Roger,

What is your take on the carry-over of high-rep cals like sit-ups, hollow and arch rocks, reverse hypers, glute-ham sit-ups, and back extensions to true tests of abdominal strength like front and back levers and planches?

I dropped them because I saw little carryover from low-intensity to high but a great deal of carryover from high to low. But I reflected on the fact that the adult gymnastics program I went to featured a healthy dose of high-rep abs, and that even Coach Burgener's WOD and Westside protocols have plenty of high-to-medium repetition ab and back cals. I have since added them back in, mostly doing bodyweight reverse hypers and v-ups.
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Old 10-24-2005, 01:06 PM   #7
Roger Harrell
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We almost never do massive reps on stuff. We'll do Tabata V-ups and the like, but generally once we're above 15-20 reps on something we add resistance. eg hanging leg-lifts with ankle weights and the like.

BTW the ab/core componant of front/back levers and planches is the easy part :-P


(Message edited by rogair on October 24, 2005)
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Old 10-25-2005, 11:19 AM   #8
Ross Hunt
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Thanks, that's what I figured.

The abdominal component of those exercises definetely IS easier; if I had some magic device that just took the need for lat strength out of the lever, it would be just a like a straight-body lift! And the planche!!!...
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