Core Strength

Hollow Body Progresions Part 1

Hollow Body Progressions Part 2

When most of us think of a solid core or core strength we envision someone with a rock hard six pack. Although an individual may have visible muscles within the abdominal region, it does not necessarily mean that they possess core strength. CrossFit, in and of itself, is a core strength and conditioning program. Mid-line stabilization is essential for functional movement and part of the goal is to develop athletes from the inside out, from the core to extremity. “Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance.” (CrossFit Training Guide) We can see the importance of hip extension implemented throughout nearly every movement whether it be a push jerk, power clean, snatch, sumo dead-lift high pull, etc. The more power we use from our hips and mid line, the more weight we are able to get up overhead.

That being said, how do we develop our core strength? Think outside the box. Instead of doing endless sit-ups with the abmat, use the GHD machine over in Southie Green, or work on plank progressions by doing them tabata style. Ring push ups are also an amazing way to develop mid line stabilization. The most awesome aspect in striving to develop core strength is that we can work on it within the comfort of our home by simply mastering v-ups before bed, doing plank holds for time, or getting in the weekly dose of hollow rocks while watching our favorite tv episode.  We just recently started a hollow rock challenge on Wednesday’s during class time at CFS.   We started with 10 on January 4th, and we will be adding 10 every Wednesday of each week until we get to 100.  Hollow rocks can practiced multiple times a week to master the movement, which in turn will help you build efficiency in weight-lifting as well as the gymnastic movements. Remember, lack of core development often leads to a predisposition to injury. When the core muscles are weak, we have to work twice as hard when we are engaging them. Do your part. Don’t let your weak mid line hold you back from getting a PR on one of your lifts or from doing a wod rx. Get after it!  To read more on midline stabilization, check out a previous post by Amy here.

Hollow Rock Challenge
40 Hollow Rocks

Strength
Squat clean thruster
3-3-3-1-1-1

WOD
Open WOD 11.3
5 min AMRAP
Squat Clean and Jerk (165,110)

L2 (135,95)
L1 (95,65)

  • Crowley

    squat clean thruster: 185×1
    WOD: 16 C+J’s rx

  • Joe

    Squat clean thruster: 185×1
    WOD: 14 Rx

    Haley DESTROYED this at 7:30.

  • Arik124

    Squat clean thruster: 185×1
    WOD: 12 Rx

  • Haley

    haha thanks! it must have been because i had an awesome judge..

    Squat clean thruster: 175×1
    Wod: 39 Rx

  • amy

    Almost caught Haley, 16 c&js shy, but yea…pretty close

    23, got 25 last year during the open. wamp waaamp…

    You know whatthat means, train harder! Nice job nooner. quite the showing today.

  • Joe

    Must have been…I let you get away with murder!

  • Andrea

    squat clean thruster: 140
    wod: 26rx
    god, that weight got heavy, FAST!

  • sarah p

    squat clean thruster – 150
    wod – 14 rx

    lesson learned – a vacation full of burritos and vodka does not improve performance (but it was really fun)