Weekly Strength/Benchmark Schedule – Click Here
Schedule Update: There will be No Endurance Class Today
Work That Midline
Going forward we will be providing weekly midline accessory to be done anytime before or after class. Read on for a previous post by Goose on the importance of Core Work!
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.
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 mid-line stabilization, check out a previous post by Amy here.
To ensure each of you get your weekly dose of core strength work, we are introducing Weekly Midline Work. This can be done at anytime during the week and multiple times a week. If you have any questions on the week’s movements feel free to ask us! Grab a friend and get after that core development! This week we’re working on V-Ups! For a tutorial including scaling options click HERE.
Scroll down to see our V-Up accessory WODs
Warm-up
Bottom to Bottom Tabata Air Squats*
Rest 1 minute
Tabata Jump Rope
Strength
Back Squat
3-3-3-3-3
WOD
EMOM14
Odd- 15 Burpees
Even- 50 Double Unders
Level 3- 12/30
Level 2- 10/20 double unders or 50 singles
Level 1- 8/30 Singles
Weekly Core Accessory WODs
Option #1
12:00 EMOM
Odd- 10-15 V-Ups
Even- :45 Plank Hold
Option #2
10-1
V-Ups
:20 Superman hold after each round
At Home WOD
AMRAP: 10
20 Alternating Bounding Lunges
20 Plank Ups
40 Bicycle Crunches
40 Russian Twists