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Wednesday, April 6, 2009

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Wednesday, April 6, 2009

Shoulder press 5.5.5

AMRAP in 20 minutes
10 leg raises
20 sit ups
40 bicycles

The core of the matter
Gut it out

 I get many requests, especially around this time of the year for “ab” exercises.  Everyone wants to know what kind of exercise they can do to get those ‘six pack” muscles to show.  A few things need clarification before that question gets answered.  The “abs” are only part of a group of muscles collectively known as our core musculature.  Simply stated the core consists of our abs, lower back, glutes and inner thighs.  It is important to work all aspects of the core so we do not create imbalances.  During most CrossFit exercises there is a huge recruitment of the core musculature.  Whether we are using body weight or heavy weights your core is working to stabilize the body.  From time to time we do have a workout that has more emphasis on the abdominal area but this is not what will create the “six pack”.  That is a combination of genetics, development of the musculature and reduction of body fat through proper nutrition. 

You can have the most developed blocks of rectus abdominus on the planet but you will never see them if they are covered by a layer of adipose tissue (aka fat).  Nutrition is close to 80% of the equation.  The leaner you are the more defined your midsection will be. 

What to eat?  I’ll say it again:  meat, fish, fowl, vegetables, some fruit, little starch and no sugar.  It doesn’t get much more simplistic than that.  The complexity lies in the doing.

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