The Abmat

The Abmat is an excellent training tool. It's purpose is to put or back int he correct position and ensure full range of motion during a regular sit up. I don't feel like giving it all the hype like they do on television and say that you'll get a six pack from using it, so I won't. What I will say is that this WILL help develop abdominal power and co-ordination at a low cost. (or free I will mention at the end)
as with the GHD sit up we have learned that we don't need to bring our sternum closer to our pelvic bone to create great "core strength" or mid line stabilization. There is a powerful set of movements you can do by keeping your back in a flexed position during the situp.
Opening your hips into a butterfly position will be even more powerful.
All of these movements will enforce a FULL ROM which is often cheated without even knowing it during a regular sit-up. I have personally felt the power of these helping to alleviate daily back pain, in combination with some other movements.
By cushioning the lumbar, the Abmat forces you to rely solely on abdominal effort to move your torso through the full range of motion. The opportunity to engage your hip flexors for that initial “umph” at the beginning of the movement is gone. Instead, your lower abs alone are left to do ALL of the work.

If something is injured it will require rest time, but at some time you will need to SLOWLY and gradually strengthen it again, so that you can avoid re-injury.

for more information here is an article from backbuilder.com click here
this article is a great break down of the mechanics during both traditional and abmat situps.

Free abmat:
The thickness is aprox 2 inches at the max height. I found folding and rolling a towel to be semi effective. With time and numerous reps you will have to re-adjust the folding and rolling, But a great substitute for no money. My towel has pushed me to purchase these for the gym... I suspect people will be asking me for them after a couple weeks.

Nasty girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Nasty Girls Video

Many people will tell me that the first crossfit video that they watched was "Nasty girls". Is it the title that draws the attention, or the performance in the video, or just the good music. It's inspiring to see women doing what most men can't do, I think.
The first time I did this workout I was just proud to finish it (muscle-ups being the toughest portion) Now although a tough workout, it isn't so much of a religious experience. I've been crossfitting for a while now and if I look back to when I saw this video the first time and thought OMG thats impossible, to now where I am competitive to the ladies times, I have come a long way.
Crossfit is a journey, that isn't an easy one. The only promise is, if you work hard you will get results. who would have thought!

Brand X scales it as such:
Big Dawgs:
as Rx'd
women 95#

The Porch:
3 rounds for time of:
50 Squats
14 Jumping Muscle ups
115# Hang power cleans, 10 reps

or

3 rounds for time of:
50 Squats
35 pull ups
35 dips
115# Hang power cleans, 10 reps

women 80#

Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95# Hang power cleans, 10 reps

women 65#

or


3 rounds for time of:
50 Squats
35 pull ups
21 ring dips
95# Hang power cleans, 10 reps

women 65#

Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 25-35#

Buttercups:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans PVC-20#