"Going There"
Deadlift (#225/#135)+ “Mini-Cindy”
10-9-8-7-6-5-4-3-2-1
*After each deadlift round it is followed by 1 round of mini- cindy
*Mini Cindy: 5 Push-ups, 7 Sit-ups, 12 squats
AB Challenge
150 AB Wheel
*for time
Need an alternative?
Grab a barbell and put 5lb or 10lb plates on each side. Now you have an ab wheel. Try to find a smooth surface and use a mat for your knees, they may start to hurt after a while.
Need an alternative?
Grab a barbell and put 5lb or 10lb plates on each side. Now you have an ab wheel. Try to find a smooth surface and use a mat for your knees, they may start to hurt after a while.
by Kallista Pappas
"So how do you train the mental aspect?"
"You just go THERE."
-Chris Spealler
CrossFit is intense. And it hurts like hell.
You may ask: WHY in the world do we do it if it hurts so much?.......Read More
Labels: ab challenge, ab wheel, cindy, deadlift
posted by Scott at
5:50 AM
17 Comments:
9:11 This is was the hardest Ab challenge so far. Thanks for continuing to raise the bar.
The AB Wheel demo reminds me of the way that those Tron bikes work. Check out the VFX Concept Test if you don't know what I'm talking about: http://trailers.apple.com/trailers/disney/tronlegacy/
6:49. Killed the triceps. I didn't expect that... Range of motion was pretty lame by the end.
6:56 Ditto on the triceps and the lame range of motion at the end for me too. ~ Katie B.
Actually, after watching that video I would have to call my range of motion for the entire challenge lame!!! Yikes!
I attempted this. I achieved maybe 10 good ones out of the hundred I did and wasn't doing it right the rest of the time. I sucked at this one, real bad. It took me ten minutes to do the one hundred that I did. I will try some on Saturday to see if its the equipment I have or if it truly is me. This made me feel extremely lame!!! I will have to do better tomorrow!!!
150 pike planks (thanks for the substitution Scott) 6:34, came down into full (flat) plank maybe 20 times. Rugburn both elbows!! Next time- long sleeves.
Went out and bought ab roller. Kim nor I could do it without back pain. This worried us both. We did the following workout instead, "Sorry"
Leg Raises
AMRAP 2 minutes
rest 1 minute
Repeat for a total of 4 cycles
Phil - 154
Kim - 206
Don't know why we were so weak at that, just weak core I am thinking.
150 modified (because of lower back pain) with the ab roller. 6:32. Kim
You have to be really careful on the low back on this one. If you go out too far it will wreck your back. That can happen if your core is weak or if this is a new exercise to you (it takes some getting used to). The key is to stop rolling out before you feel your back kick in. For some people that means just rolling out a few inches. Right Scott?? I bet Scott had his nose to the floor on most of them :) . Me, not so much!!
11:30, but I did a very modified version with Scott's advice, as I couldn't roll out very far. Ah well, just room for improvement, I suppose! -Jayanne
Since I sucked so bad using my awful barbell I decided to do the pike planks, 150 in 8:42. I took 2 full one minute breaks because the clock I have doesn't show seconds it just has a light that flashes for the seconds. It felt like a good workout.
Completed the 150 in around 7-8 mins. - Amy
I went out and got an got a wheel tonight too. It's awkward! I could only do a couple of inches before I'd plop down on my stomach. I could only do maybe 20 of these awkward mini roll outs before my back really started hurting so I called it a night.
Yeah I agree with everyone the triceps were on fire!
Great job finding a ab wheel, making an ab wheel or finding/seeking and alternative.
Enjoy the rest day
Coach Scott-6:43
8:37 that was a tough one!
i did this on our rest day. i also don't think i was doing them right. it took me 9:15 after tweaking with the wheel and my position. my abs are a little sore today though...
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