Complete the following ladder workout for time:
Run 200m before each round of alternating exercises
50/40/30/20/10 Good Mornings (45#/33#)
10/20/30/40/50 AbMat Sit-ups
Consider today your “ab workout”. Only this workout is a little bit more functionally effective. Remember when you would say things like “I gotta hit abs before I leave the gym”? Coupling these two exercises makes for developing a stronger “core” that translates to better midline strength and stabilization in both static (deadlift, good mornings, press, etc.) and dynamic (Power clean, snatch, push jerk, etc.) movements.
The benefit of the functional movements that we do in CrossFit are that they all involve strengthening your core so you don’t have to have an “ab day”. Simply training with med balls, kettlebells, barbells, dumbbells, bodyweight movements, pull-up bars, rowers, and more will work your abs far more effectively than those isolation crunches we all used to pound out once a week.
Group Good Morning: Travis finds flexibility:
Shirts arrive tomorrow! We will get them out to all who signed up for one and mailing to those who are long distance. Thanks for being patient and we can’t wait to see them.
Get signed up for the Snoqualmie Ridge Turkey Trot! It’s 11/14 and we look forward to all of us running a 5k.