Abs are stabilizers – Tue 5.24.16

 In W.O.D.

I like Mike’s Boyle’s thoughts on Abs work:  A good abdominal or core program is a lot more than crunches. Most of your core work should be isometric exercises like front planks and side planks or carries like Suitcase carries.  One of the major functions of the core musculature is the prevention of motion. What does that mean? It means that the abdominals are great stabilizers. Work on the stability function, not on flexion and extension.    – i.e. Hollow Rocks/Holds!

Skill:  Ring Dips 4 x max reps

*Performance:  Muscle Ups, Fitness: Rx’d, Health:  any scaled version of Ring Push Ups or Push Ups

OR- if you’re right there, just play with attempting a Muscle Up, Ring or Bar!

Conditioning: AMRAP for 13:00:
– 10 KB/DB Power Snatches -5/ arm (AHAP)
– 10 KB/DB Presses – 5/arm (AHAP)
– 15 Hollow Rocks


This Saturday May 28: Memorial Day “Murph Challenge”

Fleet Feet Sports Vacaville & Crossfit Vacaville North- The Compound, join forces on Memorial Day weekend for the annual “Murph” Challenge. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

7:30AM – Check In & Same Day Registration

7:45 – Warm up

8:00AM – Start 1/2 “Murph”

8:15AM – Start Full “Murph”

1/2 “Murph ” 1/2 mile run 50 Pull ups or 50 ring rows 100 pushups 150 air squats 1/2 mile run

Full “Murph ” 1 mile run w/20# vest 100 pull ups 200 push ups 300 squats 1 mile run w 20#vest

Individual and partner options available. All movements will have scaled variations available.

Although this event is FREE to the public we do ask that you pre-register and sign an electronic waiver prior to the event. You can register by visiting Fleet Feet Vacaville’s website (www.fleetfeetvacaville.com)Fitvil.com(https://www.fitvil.com/group/1948-murphchallenge/).

Please contact Liz Roehrs if you have any questions @ (707)449-9266 or liz@fleetfeetvacaville.com or Eric Ellingson of the The Compound @ (707)628-8740 compounderica@gmail.com

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