Mid line stability + 13.1


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 Monday’s during class time at CFS. We started with 10 on January 6th, and we will be adding 10 every Monday 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 week 2 – 20

Upper Back and Shoulder Rolling
Hamstring Stretching

Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75,45 pound Snatch, 30 reps
30 Burpees
135,75 pound Snatch, 30 reps
20 Burpees
165,100 pound Snatch, 30 reps
10 Burpees
210,125 pound Snatch, as many reps as possible

Level 2 (75/115/135,45/60/75)
Level 1 (65/75/95, 35/45/55)



  • Alec

    01/13/2014 @ 2:59 pm

    5:30HTK dominating the comments this morning!

    153 reps- last year with the big crowd did 156 reps.

    Happy Monday!

  • Kara

    01/13/2014 @ 1:34 pm

    150 reps. Same as last time but it didn’t feel quite as punishing, so that’s improvement!

  • Jason

    01/13/2014 @ 1:29 pm

    116 Rx
    113 Rx last year in the afternoon..

  • Marc Piccuirro

    01/13/2014 @ 12:33 pm

    Got to the same score last year on a retest but that was in the afternoon. Last years 530am score was 128 so I think that was a good improvement.

  • Mike Quigley

    01/13/2014 @ 11:59 am

    150RX (got through the 20 burpees). 13s on the clock when I finished my burpees, so I didn’t get an attempt at 165#, although I’m pretty sure it wouldn’t have made a difference at that point. 126RX last year.

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