Sit ups for core?

Brittany Malone • September 9, 2021

When you want to work on your core, what is your go to move?… Sit Ups?

News Flash… Traditional core workout like sit ups are actually not the biggest bang for you buck.

Let’s take a look into why doing 100 sit up a day is not the more potent exercise.


Sit ups focus on just 2 muscle group (rectus abdominus and hip flexors). There is also a tendency to round the spine when doing them, when ideally we want to keep the spine rigid.

And if that does convince you, research has shown that sit ups and crunches do little to nothing to actually lose inches around the waist.


So why do we do them in CF every one in awhile… because you get out of your bed with a sit up.


BUT if we are really trying to strength your core, it is best exercises are compound lifts and planks. These movement force you to brace all area of your core (not just the rectus abdominus) and help improve stability.

Before we spew out exercises to improve your core, we got to get a baseline.


Here is your core test!


Beginning Standard Movements

Hand Supported Plank- Goal 90s (What we are looking for)

Right Side Plank -Goal  90s (What we are looking for)

Left Side Plank – Goal 90s (What we are looking for)

Supine Plank – Goal 90s (What we are looking for)


These goal numbers are good indicators if your core is strong enough to safely incorporate complex and heavy movements.


If you cannot hold these for 90s, its is okay! Next guide will be exercises to improve this. So be on the lookout!


And for those of you who can hit these marks, I got workouts for you too!… To come soon.

The post Sit ups for core? appeared first on Makers CrossFit.

2025 Makers Intramural Open

By Brittany Malone • February 11, 2025
Welcome to the Battle of the Classes (AM versus PM)!!! In our 3-week event, performance isn’t the front runner (though we want you to give it your all). We will reward participation. Did you do the workout? ✓ 
Did you do it at Makers CF? ✓✓ 
Did you join in on the fun? ✓✓✓ Our main priorities is helping you push to a new level and having a good time doing it TOGETHER. BREAKDOWN: * The gym will be split into two teams: AM vs. PM. NOONERS may pick which team they want to represent. * Earn your team points through participation. * There will be weekly themes! See details below * Each week for three weeks the workout will be announced by CrossFit every Thursday @ 12:00pm. * Give the open workouts your best shot during Friday 's class workout. We will also have sign ups to do the open workouts Saturdays at 9am for those who cannot make Friday. * Workout scores and open points must be submitted by Monday at 5:00pm.
 REGISTRATION: * 2025 CrossFit Open - CLICK HERE to register and check your rank worldwide. * 2025 Makers CF Intramural Open - Sign up on Makers whiteboard * You do not need to sign up for the CF CrossFit Games Open to participate in the Makers Intramural Open. * Order your Makers CF Open shirt on the whiteboard at the gym ($30) Pre order closes Feb 19th THE POINTS: + 2 Points - Completing the Open workout at Makers 
 +1 Point - Completing the Open workout somewhere other than Makers CF + 1 Point - Top male and female in RX and Scaled 
(regardless of age group) +2 Points - Referring a friend on our friend referral sign up sheet at Makers (Limited to 1 friend a week or 6 points total) +1 Point - PR City: for each personal record completed such as weight or new skill.
 +1 Point - Team Spirit: dressed up for the week’s theme (See below) THE DATES: * Workout: CF 25.1: Feb. 28th * Theme: Twin Day * Workout CF 25.2: Mar. 7th * Theme: Wigs, Tutu, and High Socks * Workout CF 25.3: Mar. 14th * Theme: Makers 2025 Open Shirt THE DETAILS: * To obtain credit, you MUST add your score in Wodify.
 JUDGING: * Want to earn $10 off a shirt? Pass the CrossFit Judges Course and email (info@makers-crossfit.com) us your certificate of completion. Judges course HERE * You DO NOT need a certified judge if you are doing the Makers Intramural Open only. * You DO need a judge if you are registered for the CrossFit Open. * Scoring cards and movement standards will be provided to everyone during the competition.
 AFTER PARTY: * Join us March 15th in celebrating the completion of the open at Makers CrossFit for a brunch potluck . * Potluck sign up at on the gym whiteboard
Two men are squatting on the floor in a gym.

Murph: Should I scale?

By Brittany Malone • April 27, 2024
Murph is the most iconic Hero WOD performed all over the world on Memorial Day in memory and honor of those who paid the ultimate sacrifice. As we perform this workout we keep that in the back of our minds and push ourselves physically and mentally.  BUT THERE IS A WAY TO BE SMART ABOUT […] The post Murph: Should I scale? appeared first on Makers CrossFit.

Help, I need legging recommendations!

By Brittany Malone • April 22, 2024
This one is a little more geared towards the ladies of the gym, but it is a legit question. What legging are the best for CrossFit? With all the deadlifting, squatting, and running we do, I get it! We ain’t got time in the middle of a workout to wonder if the person behind us […] The post Help, I need legging recommendations! appeared first on Makers CrossFit.
Show More
Share by:
Wodify Iframe