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50 Days of Core

Here is your chance to start working on strengthening your core for the upcoming tri season.

This time around I am going to focus on new types of core exercises. I just started using the TRX training system and it seems to have a lot of potential for more complex movements.

The new challenge will begin this Wednesday, February 29.

The challenge is open to any and all. Participate and post as much or as little as you would like. Even if you only work the abs a few days a week you are welcome. It seems each new challenge brings a few new regulars and it really seems to motivate those involved. It is also a great place to get a little more personal with some members and share anything at all about your training or life in general.

Any exercise that targets the abs, obliques, and lower back is what it is about. Make your own judgment as to the validity of your exercise.

Rules:
1. 100 reps = 1 point.
2. 1 minute of timed exercises(planks etc.) = 50 reps.
3. Core specific exercises only. Abs, obliques, lower back.
4. Begin Wednesday, February 29 and End April 9th (The 9th counts for total pts).
5. You are NOT out if you miss a day, but the goal is to work the core as much as possible or more frequently than ever before for 50 straight days.
6. On this thread, we can post our daily or weekly totals and share routines/results. etc.
7. The picture page can be used for those interested in before and after pics.
8. Determine the added worth of certain exercises and give yourself the extra points.
Ex. Reverse roman chair leg raises might be worth double. So 50 = 1 point.

Good luck to all.

http://www.ab-core-and-stomach-exercises.com/abdominal-exercises.html

Triathlon Discussions

Im in

Submitted by robmathews66 on February 25, 2012 - 12:18

Im in

Perfect timing to get me

Submitted by PrinceofClydes on February 25, 2012 - 16:14

Perfect timing to get me ready for the bikini season!
(watching 'em, not wearing 'em)

PoC

...he's back.... ...maybe if

Submitted by paganopj on February 26, 2012 - 05:07

...he's back....
...maybe if I do this I'll get in that Speedo....then again...

Count me in!

Submitted by tedjohn on February 26, 2012 - 07:47

Count me in!

In!

Submitted by Anton on February 26, 2012 - 15:32

In!

IN

Submitted by tri-ac on February 28, 2012 - 17:07

1 hour to mid-nite. Maybe

Submitted by PrinceofClydes on February 28, 2012 - 23:01

1 hour to mid-nite. Maybe I'll stay up to get a fast start..

or not.
:)

PoC

3. Oh yeah, I'm in. After

Submitted by Semper Tri on February 29, 2012 - 07:32

Oh yeah, I'm in. After months of work, I have a research presentation this weekend and then I'll have a little more free time- to train, of course. Perfect timing!

I tried on a one piece tri

Submitted by yakn4ever on February 29, 2012 - 12:00

I tried on a one piece tri suit, NEED CORE WORK..

Also, maybe we should post some DURING pics, not just before and after, but pics or vids of us doing the drill. those are sometimes more fun than just looking at puffy abs.

2 points to start

Submitted by robmathews66 on February 29, 2012 - 14:22

2 points to start

Feel free to post pics or

Submitted by gfd on February 29, 2012 - 14:51

Feel free to post pics or add links to new exercises. This thread is all about helping each other to improve.

3 points to start.

3 points to start!

Submitted by Anton on February 29, 2012 - 15:41

3 points to start!

Here we go: 3x50 twistys

Submitted by PrinceofClydes on February 29, 2012 - 22:11

Here we go:

3x50 twistys w/10lbs
3x50 side bends w/10lbs
3x50 toe touches w/10lbs
3x50 crunches

6 points total
- working the commercial breaks of American Idol!

PoC

3x10 plank to tucks on

Submitted by yakn4ever on March 1, 2012 - 04:20

3x10 plank to tucks on grid
3x10 plank to pikes on grid
3x10 crunch on grid

1 point for 90 moves. What can I say? it was a grid workout.

50 bicycle crunches 50

Submitted by trento on March 1, 2012 - 06:25

50 bicycle crunches
50 russian twists with medicine ball
50 (each side) crazy ivan's with medicine ball
25 toe touches with medicine ball
25 leg lifts
1 min front plank

3 points for me!

edit: I also got back on the indoor trainer after over 2 weeks, so that was a bonus!

3 again today Ttd:6 Twistys

Submitted by Anton on March 1, 2012 - 06:59

3 again today
Ttd:6
Twistys with a digging bar.
Sidebends with 20lb idiot bells.
Chrunches and some old school sit ups
Plancks

2 today. Ttd:5 Crawling on

Submitted by gfd on March 1, 2012 - 16:39

2 today.
Ttd:5
Crawling on the TRX
Side twists on it as well.

2.5 points for 2/29! Side

Submitted by paganopj on March 1, 2012 - 16:45

[u][b]2.5 points for 2/29![/u][/b]
Side Leg Lifts
Front Leg Lifts
Crunches
Planks

Day Two: March 1st 3x50

Submitted by PrinceofClydes on March 1, 2012 - 23:08

Day Two:
March 1st

3x50 twistys w/10lbs
3x50 side bends w/10lbs
3x50 toe touches w/10lbs
3x50 crunches
6pts

12 points total

- American Idol! has picked their Top 13

PoC

on the board with 6 pts. in

Submitted by snail_male on March 2, 2012 - 06:46

on the board with 6 pts. in the 1st two days. Feels good to be held accountable again!

4 points this

Submitted by Anton on March 2, 2012 - 09:29

4 points this morning.
Ttd:10
I'm with snail-male...This was a good idea for me right now. My mid section, while not weak, was getting a bit bored.

ouch! i forgot about this

Submitted by tri-ac on March 2, 2012 - 09:41

ouch! i forgot about this part of my body
3pts to start
3pts this am

6 on the board

2 yesterday, 3 today. 8

Submitted by Semper Tri on March 2, 2012 - 10:33

2 yesterday, 3 today. 8 total.

2.5 points for

Submitted by paganopj on March 2, 2012 - 16:31

[b][u]2.5 points for 3/1[/b][/u]
Planks
Side Planks

5 pts Total

Day Three: March 2nd 5x10

Submitted by PrinceofClydes on March 2, 2012 - 22:37

Day Three:
March 2nd

5x10 Roman Chair
3x50 twistys w/10lbs
3x50 side bends w/10lbs
3x50 toe touches w/10lbs
3x50 crunches
7pts

19 points total
6.6.7.

Plus, nailed 3x4x205lbs in deadlifts today - that's core too.
then an hour on the computrainer
PoC

2 on the 1st, 2 on the 2nd

Submitted by robmathews66 on March 2, 2012 - 22:44

2 on the 1st, 2 on the 2nd total 6

3 yesterday. Weighted twists

Submitted by gfd on March 3, 2012 - 02:31

3 yesterday.
Weighted twists and some reverse-Roman-chair leg lifts (they will make you want to puke).
9ttd.

I'm late getting started and

Submitted by ac-cox on March 3, 2012 - 04:22

I'm late getting started and I can see it is going to take some time to build up to what you guys are doing, but I'm in. 1 pt for March 3.

Welcome ac! 4 points

Submitted by Anton on March 3, 2012 - 14:48

Welcome ac!
4 points yesterday and 2 this morning, pre-race
TTd 12

Another 4 points tonight to

Submitted by trento on March 3, 2012 - 21:14

Another 4 points tonight to bring me to 7 total.

Day Four: March 3rd 3x50

Submitted by PrinceofClydes on March 3, 2012 - 22:47

Day Four:
March 3rd

3x50 twistys w/10lbs
3x50 side bends w/10lbs
3x50 toe touches w/10lbs
3x50 crunches
6pts

25 points total
6.6.7.6.

- Cameron Diaz & Ashton K in What Happens in Vegas, Stays in vegas - chick flick, but has its moments

PoC

2 points today on

Submitted by gfd on March 4, 2012 - 06:55

2 points today on Princeton's track. Absolutely beautiful campus. Has to be seen to be appreciated.
11 ttd.

3 today, ttd: 11

Submitted by Semper Tri on March 4, 2012 - 13:26

3 today, ttd: 11

2 points today Ttd:14

Submitted by Anton on March 4, 2012 - 14:43

2 points today
Ttd:14

Day Five: March 4th 3x50

Submitted by PrinceofClydes on March 4, 2012 - 22:18

Day Five:
March 4th

3x50 twistys w/10lbs
3x50 side bends w/10lbs
3x50 toe touches w/10lbs
3x50 crunches
6pts

31 points total
6.6.7.6.6.

first outdoor bike ride of 2012 - one hour

PoC

4 points for 3/4 250 ex ball

Submitted by paganopj on March 5, 2012 - 04:12

[b][u]4 points for 3/4[/b][/u]
250 ex ball Crunches
3 x1 min Lying Leg Lifts

9 points total

3 points total 7

Submitted by robmathews66 on March 5, 2012 - 09:36

3 points total 7

3 this am 9 total

Submitted by tri-ac on March 5, 2012 - 12:44

3 this am
9 total

Update time: 2/29=1, 3/1=1,

Submitted by tedjohn on March 5, 2012 - 18:02

Update time:

2/29=1, 3/1=1, 3/2=1, 3/3=3, 3/4=1, 3/5=1
Total= 8

4.5 points for 3/5 3x100

Submitted by paganopj on March 5, 2012 - 19:00

[u][b]4.5 points for 3/5[/b][/u]
3x100 twists w/pole
3x1 min planks

13.5 points total

Day Six: March 5th 3x50

Submitted by PrinceofClydes on March 5, 2012 - 23:16

Day Six:
March 5th

3x50 twistys w/10lbs
3x50 side bends w/10lbs
3x50 toe touches w/10lbs
3x50 crunches
6pts

37 points total
6.6.7.6.6.6.

- during commercial breaks

Ted, I'm following other posters and enjoying seeing the variety of exercise and progress, but I can't decipher yours. What are you doing? Wanna share?

PoC

5 last night. Stacking the

Submitted by gfd on March 6, 2012 - 02:30

5 last night.

Stacking the shelf.
Russian twists on exercise ball.
Elbow-ups with legs suspended in TRX straps.
Side-twists with TRX.
Knee-up variations with TRX.

4 today- 15 ttd.

Submitted by Semper Tri on March 6, 2012 - 10:34

4 today- 15 ttd.

3 this am 12 to date

Submitted by tri-ac on March 6, 2012 - 11:13

3 this am
12 to date

5 more. 21 ttd.

Submitted by gfd on March 6, 2012 - 17:45

5 more.
21 ttd.

3 points for 3/6 3x100 ex

Submitted by paganopj on March 6, 2012 - 19:13

[u][b]3 points for 3/6[/b][/u]
3x100 ex ball crunches

16.5 points total

only 1 last night total 8

Submitted by robmathews66 on March 6, 2012 - 21:26

only 1 last night total 8

Day Seven: March 6th 3x50

Submitted by PrinceofClydes on March 6, 2012 - 22:45

Day Seven:
March 6th

3x50 twistys w/10lbs
3x50 side bends w/10lbs
3x50 toe touches w/10lbs
3x50 crunches
6pts

43 points total
6.6.7.6.6.6.6

- deadlifts 225x5

PoC

Since I started on Saturday

Submitted by ac-cox on March 7, 2012 - 05:04

Since I started on Saturday my morning routine has been:
25 Lying Leg Thrusts 10 sec rest
25 Lying Leg thrusts, 10 sec rest
25 crunches, no rest
25 1/4 sit ups
25 non-weighted good mornings
1.25 pts/day 6.25 pts ttd
Also, I need a judges ruling. Do push-ups count?
A.C.

Only 2 today- will try for

Submitted by Semper Tri on March 7, 2012 - 07:39

Only 2 today- will try for more later though. 17ttd

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