100d x 10m = 1 strong core (Page 33)

Hilarious!  Sounds like a blast.  I couldn't have done it.  I have a massive fear of puking.  I'd rather have a four hour root canal than puke for 10 seconds.  You are a beast.

It's been decided by Monica, in another thread, that Chris will be wearing this:

Not only for maximum speed and excellent styling, but also because he will be able to show off his abs fresh of the core challenge (also Chris, you can show off your road rash if it's still present) 

I'm excited to see where his sponsors decide to place their logos 

OK, I'm having some visions of a meet up for a sprint somewhere, but the requirement is the boys have to wear a mankini (or something equally hideous) and the girls, well, we'll have to come up with the equivalent.  It's an idea in its infancy, but I'm sure we can, um, flesh it out.

Unlimited glide, just sayin.

Ok, I did it.  15 min of

Scissors

Leg lowers

Supermans

Oblique Crunches

Crunches.

That may catch me up.

Nope, I still have 1 day to make up.

Originally posted by bcraht

I obviously have too much time on my hands and am avoiding my core workout today.  Azz kicking needed...

Hahahahaha! Chris might be in the mood for it after this pic. Ohhhhhh fachmie funny!

You all need some serious help 

I should be back to it today, if everything gets moving correctly. A few days off, but they were needed.

I told my husband about this idea last night, and he looked at me like I was on drugs.

I was all, "C'mon that would be HILARIOUS.  Totally fun.  I might have trouble actually running from laughing so hard, but that would be AWESOME."

He was definitely not in.

I would do something like that in a second; who gives a fach?  An oly would get ugly, but a sprint? C'mon.  That is just full of win. 

I could do it stone cold sober.  I probably wouldn't, but I could.

Originally posted by bcraht

I obviously have too much time on my hands and am avoiding my core workout today.  Azz kicking needed...

You are a woman of many, many talents. I love them all.

Chris...your new avi is calling...

hold the phone...how does "dead bug" work your core?

Originally posted by switch

Originally posted by bcraht

I obviously have too much time on my hands and am avoiding my core workout today.  Azz kicking needed...

You are a woman of many, many talents. I love them all.

Chris...your new avi is calling...

I think not. I actually had a conversation with TW about wearing a speedo for this past race. I'm very glad I didn't do it.

Now that's funny 

Originally posted by cdban66

Originally posted by switch

Originally posted by bcraht

I obviously have too much time on my hands and am avoiding my core workout today.  Azz kicking needed...

You are a woman of many, many talents. I love them all.

Chris...your new avi is calling...

I think not. I actually had a conversation with TW about wearing a speedo for this past race. I'm very glad I didn't do it.

How are you feeling?

Originally posted by switch

Originally posted by cdban66

Originally posted by switch

Originally posted by bcraht

I obviously have too much time on my hands and am avoiding my core workout today.  Azz kicking needed...

You are a woman of many, many talents. I love them all.

Chris...your new avi is calling...

I think not. I actually had a conversation with TW about wearing a speedo for this past race. I'm very glad I didn't do it.

Understood.

How are you feeling?

The ache hit me last night, but I worked in Mom's yard today, so I can't be too bad. Core later today, after I finish my new work bench that I'm building. First I need to find replacement tri clothes. Since I only Sprint and may Oly this year, I may stick to a one piece. Monica made sense on that.

Here's last nights Core class.  If you're unfamiliar with some of these yoga poses PM me!:

WARM UP: Down dog position, lift right leg to the ceiling, hold 10 seconds.  With leg still off the ground come into plank, hold 10 seconds.  Drive the right knee in toward the left elbow in a crunch, hold 10 seconds.  Push back to plank, leg still extended, 10 seconds.  Back to one legged down dog position, 10 seconds.  Repeat on left.  Do each side 4 times.

SET 1: Plank Slides: grab two rags, place one under each foot in plank position on extended arms.  Holding plank, slide one leg at a time in, then back out in a slow controlled manner alternating legs.  After 10 on each side, speed this up by switching quickly, right, left, right, left so only one leg at a time is ever extended.  Repeat 15 times on each side.

Teaser Abs: Start in boat position with bent knees, feet off ground, arms straight forward by sides.  Hold this position 4 counts.  Taking 4 counts, roll down slowly, one vertebrae at a time until you're flat on the ground with arms on the ground overhead.  Pop back up quickly into the boat start position, hold 4 counts.  Take 4 counts to roll down.  Continuing alternating 4 counts hold, 4 counts roll down.  Do 25 reps.

Repeat the plank slide set.  Repeat the teaser ab set.

SET 2: Stability Ball Plank Tuck & Push up: On your tummy, roll forward on the ball into plank position with hands on the floor, knees in the center of the ball.  Coming forward from this position will make this set harder, going backward will make it easier.  In a slow controlled manner, roll the knees in toward the chest in a tuck position.  To make it harder, pull straight legs in toward the chest in more of a pike position.  Do 8 reps.  Then do 8 slow push ups.  Then 4 tuck/pike rolls, 4 push ups.  Do 4 & 4 again.  Now do 2 tuck/pike rolls, 2 push ups.  Continuing alternating 2 and 2 for 10 more reps.

Seated med ball twist: Sit with med ball in hand.  Lean back to 45 degrees, bent knees, heels pressing into ground for support hip width apart.  Holding med ball at chest level, twist right, then left alternating.  Work on the torso rotation and getting the biggest range of motion possible.  Do not let the arms do any of the work.  All of the movement comes from the torso only.  Move the entire upper body as one unit.  To make this harder, lift the feet.  Do 50 reps to each side.

Repeat the stability ball tuck & push up set.  Repeat the seated med ball twist set.

SET 3: Swimming: Lay on your stomach with arms and legs extended.  Relax your neck and head in a neutral position, do not try looking up.  First, alternate lifting your right arm and left leg, then left arm and right leg.  Repeat 8 times on each side.  Then, lifting all four appendages off the ground, do quick alternating of opposite arm and leg in a swimming motion keeping them off the ground.  Continue the movement for 45-60 seconds.

Full sit up: Lie on your back with arms and legs extended.  Easiest modification, keeping legs straight on the ground, use your arms and torso to pull yourself all the way up to seated.  Lie back down and repeat.  To make it more difficult, lift the legs straight off the ground so toes meet up with fingertips as the upper body lifts.  More challenging, hands behind head as you lift so arms are not assisting, legs stay straight on floor.  Most challenging, hand behind head as you lift, legs lift straight up along with upper body.  Do 25 reps of your choice.

Repeat swimming set, repeat full sit up set.

Enjoy!

Nice set Noelle.  Those of you looking for extra challenge make a figure wight with your hands and feet on Teaser...and embrace the pain.

Interesting choice of words!