160623 - CrossFit | Abzzz

We don't do a lot of specific ab-targeting work here. 
There's no TRX, Abs of Steel or crazy rocking apparatuses for really dialing in the six pack.
Yes we do ab work, but it's super sneaky most of the time. Sneaky like burpees and handstand push-ups. 
Planks, sure, we do those occasionally. The world record for holding a plank is like 6 hours. 
How much work are you really doing if a human being can hold one for 6 hours? Yeah not much. 

We do our static ab training by stabilizing our midline through push-ups, squats, deadlifts, lunges, cleans, jerks, snatches, running and the list goes on and on. 

However, if you're pudgy in the middle, no amount of crunches is going to fix that. 

It's often said abs are made in the kitchen, and I'd agree. If you want to have a defined six pack, you've got to lean out. But if you want a booming six pack, you have to work harder. 

Rectus abdominus, the muscles responsible for the six pack are just like any other muscle in that to get them bigger you have to progressively overload them. Not by doing lots of reps necessarily, but by challenging them to grow: GHD situps, strict toes to bar, strict knees to elbows etc. But realize these strategies are specific work for a specific goal: to get those abzzz big. In order to maximize the effect you have to stop binging on beer and eating tostitos. 

If you want abzzz, eat right, train right and try not to guzzle when you can just enjoy. 

MOBILITY WOD
Thoracic focus

WOD
2 minute drill with 1 minute rest between movements
Handstand push-ups
Barbell SDHPs 95/65
Overhead squats 95/65
Hand-release push-ups
Snatch high pulls 95/65
Pistols