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10 Plus Minute Abs – SNORIDGE CROSSFIT

10 Plus Minute Abs

For Time:

50 Sit-ups
50 Double-Unders
50 Sit-ups
50 Walking Lunges
50 Sit-ups
50 Burpees
50 Sit-ups

Results

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Emily AbMat Sit-up:

Emily AbMat Situp

Time for some core work and a reason to show those AbMats some love. This main site WOD from June, 2008 is an oldie but goodie. Everything moves pretty quick until you run into the burpees. Yay burpees! I think the double-unders, lunges and burpees were all thrown in to get the heart rate going and sap your speed. If you missed this one then grab your rope and make this up! Use a towel for an AbMat and don’t anchor your feet. 

Movement standards:

AbMat Sit-up: Butterfly the feet, reach back and touch the floor and tap the front of the shoes or toes on each sit-up for full range of motion. 

Burpees: Chest to deck, Jump and clap overhead. Not the “typical CrossFit video touch your fingers behind your neck in a leaning tower of Pisa pose” that essentially qualifies as garbage in my book. 

Walking Lunge: Trailing knee ideally “kisses” the ground, lead knee stays behind the toebox.

Abs of Steel:

15 Minute Abs

CrossFit teams up with USA Weightlifting to host the first ever CrossFit and Oly Lifting competition this fall. “Inaugural CrossFit / USA Weightlifting Open Comes to Colorado Springs”

Fran, Rona and The Compound Crew just went to the Nutrition Chat with Todd Widman at CrossFit Belltown. More people to share nutrition ideas, recipes, and perspective! 

Notes:

First wave of 10 people is full for 10am Class tomorrow! If you didn’t sign up please expect to wait until that group is done. The 11am is wide open so no excuse not to workout. Just get in and we will get you through!

Mark B. will be running the 10am class and I will run the 11am class. Michelle will be off at the CrossFit Kids cert all weekend.

JULY CLOSURE SCHEDULE:

  • No 6am classes on Tues. 7/13, Thurs. 7/15 and Tues. 7/20
  • Closed completely on Fri. 7/16, Sat. 7/17 and Mon. 7/19
  • On those days that we are closed completely we will be at the CrossFit Games. We will post some WOD’s for you all to do either at home or get together outside the box or at a local park.