Ending on a High Note

Dec 11th, 2015

Category: CrossFit

Ending on a High Note

Fred

Fred


Reebok Holiday Shopping Opportunity

Do you want access to Reebok Headquarters’ store in Canton, MA to shop and receive 50% off of the WHOLE STORE?! Normally, only Reebok employees have access to this store and these great deals. Reebok has graciously invited the whole CrossFit Southie community to come shop and save, December 14th – December 20th. The store is open Monday, Wednesday & Friday 9am – 6pm, Tuesday & Thursday 9am – 7pm, Saturday 10am – 5pm, and Sunday 11am – 4pm. This is an excellent opportunity to get some last minute holiday shopping done. You’ll need a special pass to get in, so be sure to swing by the front desk to grab yours!

Midline Stabilization
Midline stabilization is essential for effective functional movement. The midline is the entire spine, and its stability is dependent not just on the core, but also on all the prime movers of the body, including the hip, glutes, and hamstrings. Excessive tightness in any of the prime movers will affect the core muscles, often resulting in low back pain.

Activating our core and glute muscles prior to a lift will make us more aware of our midline and prepare our spine for proper loading. Often when putting weight overhead without an active midline causes an athlete to hyper-extend at the low back, resulting in an unfavorable overhead position. Tightening the core and squeezing the glutes will reposition the athlete from an anterior pelvic tilt to a neutral pelvic position.

The picture on the left shows a good spinal position. The picture on the right shows a poor overhead position due to an anterior pelvic position and the loss of midline.

Our midline stability improves through practicing functional movements. The front squat and the overhead squat are both exercises that require a lot of core strength, and practicing them will build a great deal of core strength.

Midline Mash
3 Rounds
15 KB Sit-ups
10 Strict Toes to Bar
10 Side Plank Raises each side

WOD
20 Minute AMRAP
10 Burpees
20 Double Unders
15 Kettlebell Swings (1.5,1)
20 Double Unders
10 Calorie Assault Bike

Level 2 -AbMat Sit-ups
Level 1 – Abmat Sit-ups, Lunges, single Unders

DISCUSSION 10 Comments

  1. Eddy 12/12/2015 at 12:55 am

    Snatch: worked up to 175# (PR and pumped!)
    16min EMOM2 back squat 8×3: 225-245
    WOD: 6- Rx
    Solid Friday night!

  2. Manny Rodriguez 12/11/2015 at 10:50 pm

    5+10 RX

  3. Ben Brauer 12/11/2015 at 7:50 pm

    Great pre-office Christmas party WOD: 6+34 Rx

  4. Crowley 12/11/2015 at 7:21 pm

    6+10 rx – great Friday workout indeed!

  5. Alec 12/11/2015 at 2:55 pm

    Great start to a Friday! 6+15Rx

  6. Kelly 12/11/2015 at 2:48 pm

    that was a good one.

    6 + 10 rx on the rower

  7. melstec 12/11/2015 at 2:01 pm

    6+2 RX

  8. Frawls 12/11/2015 at 1:34 pm

    WOD: 6 Rx (2 rds Assault Bike/4 rds Ski Erg)

  9. Brian M. Maser 12/11/2015 at 1:34 pm

    6+30 Rx

  10. Nick Alonso 12/11/2015 at 1:12 pm

    WOD: 6 rnds RX