One does not simply get a stomach like Ronnie Coleman by doing endless amounts of sit ups, crunches, planks or other hold variations. Mr.Coleman can deadlift over 600lb. for literaly sets of 10 reps, Front Squat 500lb. for sets of 10 reps and just look at the size of those arms and chest…..no telling what he is capable of pressing. In the sport of body building working out and getting strong is surely a focus and very important, but do you know what takes precedent to both of those? NUTRITION. And the same goes for CrossFit for you as an athlete. What goes inside your body eventually becomes you, literally. You should put more thought into the food you eat. The reason I bring up this topic today is because I often get the “how do I get rid of my bellly?” or “how do I get a six pack?” questions. The answer is simple….you get it in the kitchen. You get it from yes, hardwork…..but not just in the weight room or the box but by dilligently setting yourself up for success outside the gym while you are in the kitchen or out to eat with friends.
So how does Ron look like that? Well there may have been an illegal supplement or two…..not sure, but it’s possible. He gets under and picks up the heaviest weights he can find! The role of your “core” is to resist trunk flexion, and undue hyperextension of the spine. To make it simple the role of your abs and erectors is to keep you from snapping in half, the best way to train that is to expose those muscles to a strong stimulus they must fight against, nothing better than being able to move large amunts of weight! If you can successfully couple that with great nutrition, watch out….turtle shell in the making. Get strong, Eat well.
Now can we build the muscles under that belly? You betcha….and guess what? Today, we work on the turtle shell!! Just make sure when you go home, you do your part!
GHD Sit Up x 90
Turkish Get Up x 60 (53/35) (total)
1 round not for time.
3x 250 M. all out effort sprints. (make sure rowers are set and counting down for this drill, they may rest as long as they want! Score all 3 times they post.
*Today you will learn how to properly use the GHD if you have never had the chance. Please note that it can be a dangerous tool if not used properly, please respect the proper set up and follow with your coaches instruction. Modification will take place for many of you today on the reps, especially if you have never had exposure to this apparatus previously. Walking away from today only doing 30 of the 90 prescribed reps will not be bad idea for most. Due to the strong isometric and eccentric contractions that take place during today’s workout it can have an influence of rhabdomyolysis, which you learn more about soon from Danny E. story from last week. Be smart and have fun.*
Spend 10 minutes of sled work! Your choice!
Abmat Sit ups
*10 HR push ups between each round.*