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Anonymous
I am weak in the hip/lower torso area, what can I do other then squats and leg lifts to improve that area? And how often and hard should it be done?
>> Anonymous
turkish get-ups, they will save your life
>> Anonymous
how often? i'd say at least weekly, or in your case bi-weekly

i thought up a crazy workout tomorrow, probably going to die but hell at least i went out trying

Core Strength, SMMF (Single Movement Mind Fuck)
Warm Up: Stretch A lot then: 2 Rounds: Row 500m <2:00, 10x 50# KB Swing, 10x 50# KB Goblet Squat, 10x Back Extension, 10x GHD Sit-up
Workout: Work Up to 1RM Get-Up (KB or Barbell) then: 50 Get-ups with each arm (100 total) with 20# DB, alternate at top of get-up
>> Anonymous
>>377853
That sounds good, and by good I mean a bitch to do.

What weight should I start at? Enough to make it hard or enough to do it all?
>> Anonymous
Not sure, I think 20# DB might be too much for me but that's the lowest I got in terms of KB/DB so it'll have to make do.

I've been doing get-ups for about 2 months, and last time I did a 1RM effort was with a 50# KB and stuck it nicely, but that was about a month ago, so I figure I'll go up at least 5-10 more pounds.

Just try to do a few get-ups @ 20-25 and see if it's hard, I remember I had to start out at 30# KB and holy shit I was exhausted after 3 on each arm, and exhausted I mean total body exhaustion.

http://www.crossfit.com/cf-info/excercise.html

search for get-up and watch them videos
>> Anonymous
sprints
>> Anonymous
Just got back form doing that, my gym does not have kettle bells so I used dumbbells ... i think i will be doing this bi-weekly
>> Anonymous
Deadlifts?