#ABSTOBER

#ABSTOBER = 31 Ab routines to use year round!

#ABSTOBER 1 is here!
https://www.instagram.com/p/BZwZKibA-pr/?taken-by=crossfit305
100 single leg v-ups
slow and controlled
modify as needed

#ABSTOBER 2 is here!
https://www.instagram.com/p/BZyv2Q-AEx-/?taken-by=crossfit305
3 rounds
50 Russian twist
➕50 flutter kicks
modify as needed

#ABSTOBER 3 starts NOW!
https://www.instagram.com/p/BZztmUqAMP9/?taken-by=crossfit305
Alternating Tabata
20 hollow hold
10 second rest
20 seconds superman
10 seconds rest
4 rounds, 4 minutes total


#ABSTOBER 4 is HERE!
https://www.instagram.com/p/BZ2R-4NgAVs/?taken-by=crossfit305
500 reps
your choice
✅suggestions in video
awesome

#ABSTOBER 5 starts NOW!
https://www.instagram.com/p/BZ4nNDgAne3/?taken-by=crossfit305
REVERSE Tabata
10 second L-sit hold
20 second rest  
8 rounds, 4 minutes total

#ABSTOBER 6
https://www.instagram.com/p/BZ9h-RhA67l/?taken-by=crossfit305
ABSHOULDERFEST
SUPER SEXY SUPER SECRET
SHOULDER SUPER SET
✅3 sets ✅
10 bent over raise (rear delt)
10 front raises/side (anterior delt)
10 side raises (medial delt)
10 turn out bicep curls
10 triceps kick backs
Abs for rest: 10 bench crunches, then 10 more per each side.
SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD

#ABSTOBER 7 starts NOW!
https://www.instagram.com/p/BZ_TVMeAHQq/?taken-by=crossfit305
200 plank knee to elbows
Use chairs or a wall for elevation
✅ DO IT

#ABSTOBER 8 is HERE!
https://www.instagram.com/p/BaCgnhggrOO/?taken-by=crossfit305
50 single leg strict Toes to bar
-OR-
150 single leg v-ups
GET IT DONE

#ABSTOBER 9 is HERE!
https://www.instagram.com/p/BaHV47MH-Rb/?taken-by=crossfit305
tabata Hollow Rock
20 second Rocks
10 second rest  
8 rounds, 4 minutes total
GET IT DONE

#ABSTOBER 10 is Here baby! https://youtu.be/fQVa0JghiT4
https://www.instagram.com/p/BaH46jOHBbo/?taken-by=crossfit305
FloorCore 1
20 second v-hold
10 leg raises  
20 Russian twists
40 flutter kicks

#ABSTOBER 11 is HERE!!!
https://www.instagram.com/p/BaM8W_5grMF/?taken-by=crossfit305
600 reps
your choice
have fun
GET IT DONE ✅

#ABSTOBER 12 starts NOW!
https://www.instagram.com/p/BaM_XSXgbAE/?taken-by=crossfit305
200 sit ups
Anchored, butterfly, GHD
straight leg, weighted
all the same or mix & match
GET IT DONE ✅

#ABSTOBER 13
3 minutes max GHD sit ups
rest 1 minute
2 minutes max sit ups
if you don’t have a GHD, do weighted sit ups
GET IT DONE ✅

#ABSTOBER 14 starts NOW!
https://www.instagram.com/p/BaUKYMCArY0/?taken-by=crossfit305
3 rounds
25 sit ups
25 Twists
25 fl. Kicks
25 v-ups
✅ GET IT DONE

#ABSTOBER 15 starts NOW!
https://www.instagram.com/p/BaWrKDtgZli/?taken-by=crossfit305
reverse Tabata L-Sit hold
10 second hold
20 second rest
8 rounds
get it done ✅


#ABSTOBER 16 is HERE!
https://www.instagram.com/p/BaW9zRig0j3/?taken-by=crossfit305
20 second tension plank
10 side plank raises/side
VIDEO DOES NOT SHOW THESE

GET IT DONE ✅

#ABSTOBER 17 starts NOW!
https://www.instagram.com/p/BaWxQ3LAnOt/?taken-by=crossfit305
50-40-30-20-10
Sit Ups
Supermans
YESSSSS!!!
GET IT DONE ✅

#ABSTOBER 18 starts NOW!
https://www.instagram.com/p/BaZg-pbgiX7/?taken-by=crossfit305
50 flutter kicks
25 toe touches
25 scissor kicks
YESSSSS!!! 700 reps!
GET IT DONE ✅

#ABSTOBER 18 starts NOW!
https://www.instagram.com/p/Bac14-Bg3_x/?taken-by=crossfit305
10 wiper complexes
-Or-
25 floor wiper complexes
YESSSSS!!!
GET IT DONE ✅

#ABSTOBER 20 starts NOW!
https://www.instagram.com/p/BaelVb9gAt9/?taken-by=crossfit305
25 abwheel rollouts
GET IT DONE ✅

#ABSTOBER 21 is HERE NOW!
https://www.instagram.com/p/BahOFi-AeyU/?taken-by=crossfit305
2 Rounds
21 Strict toes to bar
-or- V-ups
‍21 alternating SL V-Ups
GET IT DONE ✅

#ABSTOBER 22 is NOW!
https://www.instagram.com/p/BakK7C5gF5M/?taken-by=crossfit305
4 rounds for quality of:
‍22 Rotational push up plank K2E
22 Elbow plank kick backs
GET IT DONE


#ABSTOBER 23 YO!!!
https://www.instagram.com/p/Bam7U0rAQ_v/?taken-by=crossfit305
3 Rounds
23 Hanging top-half knee raises
23 flutter kicks, 2 count
GET IT DONE ✅

#ABSTOBER 24 BOOM

https://www.instagram.com/p/BapLY4rARWJ/?taken-by=crossfit305
2 Rounds
⚠️24 weighted sit ups
24 Elbow to push up plank
24 weighted supermans
✅GET IT DONE

#ABSTOBER 25 WOOOOO
https://www.instagram.com/p/BauSvhcgDBR/?taken-by=crossfit305
-Ric Flair
3 Rounds
10 side bends/side
10 g’mornings
10 single leg strict t2b
GET IT ✅ DONE

#ABSTOBER 26 YES MON big up
‍6 rounds per side, slow with abs brace
25 yard walk:
1 arm farmers carry, heavy
1 arm waiters carry, light

#ABSTOBER 27
https://www.instagram.com/p/BaxcaU1gt9L/?taken-by=crossfit305
12 sets, alternating sides
‍25 yard farmer/waiters walk
farmer heavy, waiter light.
MUSIC BY PRESSBOARD

#ABSTOBER 28
https://www.instagram.com/p/BazxpDAAv-Q/?taken-by=crossfit305
5 rounds with a light object
‍20 straight leg sit ups
30 Russian twist
50 flutter kicks
MUSIC BY PRESSBOARD

#ABSTOBER 29 dang!
250 butterfly sit ups for time. Use a mat or towel to prevent sliding.
‍ RX+= 150 GHD sit ups for time.
BE CAREFUL!

#ABSTOBER 30 ohh yeaahhh BROTHERRRRR
3 rounds
30 Weighted Leg raises (hold med-ball or other object between ankles, raise until legs are straight, return)
30 Toe touches (lay on back, legs straight up, reach up and touch toes)
30 Side touch crunches (lay on back, legs bent, touch side of ankle, alternating)
30 second hollow hold

#ABSTOBER 31 IS EVIL
See video for full info!
https://www.instagram.com/p/Ba5TlV2lvM7/?taken-by=crossfit305

Pick and choose as you like, the most important part is that you get it done! 

Ab routines are great, but Abs are made in the kitchen! Want more help with getting abs? Find out more about our nutrition program here: http://crossfit305.com/nutrition/

google Doc link for download:
https://docs.google.com/document/d/16ICJgNqTgSYKKRO4gm_pFJqAYnCkjkOR2ir3VbH_8Ps/edit?usp=sharing

YOUTUBE LINK:
http://www.youtube.com/playlist?list=PLC-uon7DK39Kx0G1YplzrkI3kggR8qenf

People are talking about their AMAZING Results!

People are talking about their AMAZING Results!

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I am down 8 pounds and a size or two in clothes for sure. My stomach is flatter than ever and my ass looks amazing lol! No sugar equals no cellulite!
Robin M, Ft. Lauderdale

I lost 13 pounds, from 210 to 197. I have more energy, and need to sleep less!
Erik M, Miami

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A new me… I’ve seen my body tone up in these past 30 days and thankful for Stirling Road CrossFIt for introducing to nutrition. Plans are to stick to the diet from here on out with a few cheat meals from time to time. Not to forget got my 1st muscle up…
Weigh in at beginning was 208. I did it today at the box and was at 195!!! 13 pounds lost in 30 days! #WorldsBestGym
-Neftali S., Hollywood

I can finally understand the meaning of abs come from the kitchen 🙂 great stuff!!!
-Gav K, Israel

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The nutrition program reinforced good habits I have been trying to develop, my body composition changed and felt better during workouts. I think one thing I really liked was being able to kick milk/cheese, which I had never dropped.
-Juan B, Venezuala

I just feel better. My whole family got sick in the last 10 days…flu, strep, etc. I had a runny nose for a day, took a day off from the gym, and was back 2 days later. Normally, I would have been laid out for a week or more.
-Jackie, Bal Harbour

michal

The nutrition program is a great way to do a full body cleanse & reset. It’s a huge eye opener to discover new foods and get creative to try new recipes. Since we started whole 30 I have seen great improvement, not just in the way I look, but in the workouts and reaching fitness goals. I realized I feel much better without certain foods. Definitely going to keep going!.
-Michal, Israel

The program resets how you eat. It helps identify how much extra stuff regular food puts into our bodies. Remove all the added sugar and I craved less and less each week. I also helped establish the right amount of meals through the day. Instead of randomly eating whatever was quick, each meal was more enjoyable and intentional. I certainly lost weight.
-Alex H, Fort Lauderdale

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I feel more like myself again.
-Chad M, Michigan

Definitely a challenge.  I see food now in a different way. Cutting down sugar was hard, but I can say that it was the best thing. Not only did my body feel better, but my mind was sharper, I had better focus and better sleep. Everybody did so good, I’m proud of all my fellows, thank you for sharing your amazing recipes and for the support.
-Frances, Miami

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I always knew that what I eat has a direct effect on my body composition but what I didn’t realize was as I have gotten older I have to pay attention to what I put into my body much more now even if I work out as much as I did in my 20’s. I have gotten stronger, thinner and feel much better and am sleeping better. I am significantly aware of what I eat and will continue to monitor my nutrition. Great 30 days. Can’t wait to weigh in tomorrow and see where I’m at.
-David D, Miami

Happy!!! I did it!!!! Happy because I feel great. Have more energy, sleep better, my skin looks good and my old clothes are staring to fit. A life change. Thank you for the nice recipes and support. It really helped seeing everyone committed. Pura Vida!
-Norma P, Costa Rica


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New forms, new flavors, new challenges, more energy without supplements!
We feel good inside and it is priceless, for everything else there’s MasterCard or trainers…
Better skin, more energy, pretty much always in a good mood, better performance at the gym, we enjoyed more our meals, and the new flavors that we acquired.
Status: Mission Accomplished!
-Christian & Laura, Miami

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This reminds me of the old days of group dieting at the gym . There was support, encouragement, and camaraderie. Thank you guys!
-Rochel K, Bal Harbour FL

I am lifting more than a month ago, getting more reps than a month ago, and making better
times than a month ago. Waking up has become easier, I am no longer sleepy after each meal, and when looking in the mirror everything appears a bit more toned than before. This means I am also smiling more than a month ago.
-Leon, Miami

milay
I feel stronger and healthier overall. I’ll stick to the program as a lifestyle rather than something for 30 days… and occasionally enjoy the foods I love. I’m more conscious about the quality of foods I eat now and appreciate this experience with my fellow gym mates
Milay R, Miami

I hurt my back and couldn’t work out and compensated by eating all things bad for me. Finally after 5 months, with my back feeling better, I began the slow climb back to exercise and healthy eating. As Dan said, for me this was hitting reset. (Would’ve been totally clutch if I could rewind all the weight gain from the past months, but alas, reset was incredibly necessary.) Combining Whole 30 with getting back into the gym was definitely mutually beneficial. I’m back!
-Nancy A, Miami Beach

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I got back my love of cooking  I feel stronger and look better!
Dmitry Z, Miami

For me it wasn’t a HUGE lifestyle change… but I wanted to be part of the experience of the team challenge. It was fun, I loved seeing everyone’s meals and recipes and getting to share a lot of my go-to recipes as well.
-Mirely M, Ft. Lauderdale

 kasiabeforekasia
Going into this I didn’t know what to expect. The first week was the most challenging for me because It was a total life style change in many ways. I barely cooked for myself and now I don’t go a day without cooking. I also have a new appreciation for living healthier because I feel lighter, less bloated and I see tighter muscle definition with more energy. Due to this challenge I had more positive outlook on what a healthy life style looks and feels like. This is not a challenge for me anymore it is a life style. Thank you!
P.S. Cheers! I’m having a glass of wine at midnight. I deserve it!
-Kasia D, Miami

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This was an interesting challenge for me. I personally saw results the second week. It wasn’t easy! But I have to admit, I feel lighter. I will definitely continue cooking and eating healthier, I started with 125, and I am happy to share the new results, 117!
-Vanessa, Miami

My motto was ” I can do any diet with Bacon!”(sugar free bacon that is). I will continue the program and slowly add back foods like oatmeal with bananas & no sugar. No more Diet Coke forever. Finally kicked sugar habit and I can taste the sweetness in fruits. I feel great and have more energy.
-Carmela J, Miami

juan

I’m the same weight as day 1, but I can see the difference! More muscle and ABS!
-Luis, Miami Beach

7.7 pounds gone, memory and creativity enhanced, better skin, energy, sleep too!
-Sylvia, Miami