Moskillity: Pull Ups + Hollow Rock Challenge



1-OHmob-1025MOSKILITY- We have decided that members would greatly benefit from mobility instruction specific to skill work. We have cancelled our Wednesday night mobility class and revamped and extended our Monday night mobility classes to a 45 minute Moskillity class (from 7:00-7:45pm). Each week we will pick a specific skill to work on, and in alignment with that skill, we will add in mobility tips and strategies. Soon we will create a schedule, so you can plan to come for the skills that specifically apply to you.

During tonight’s Pull Up MOSKILLITY class, we will test the skill, spend 20-25 mobilizing limitations in your chest, shoulders and lats, and then spend the last 20 minutes refining the skill with our new found mobility.

Remember, this class is free and does not count toward your weekly total. See you there!

Solid Hollow Hold Matt


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. โ€œMuch 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.โ€ (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.

To ensure each of you get your weekly dose of core strength work, we are reinstating a Hollow Rock Challenge on Mondays during class time at CFS. We will start today with 10, and we will be adding 10 every Monday 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. Donโ€™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.

Hollow Rock Challenge:
10 Reps

Every Minute on the Minute for 10 minutes
-2 Power Snatches
-1 Overhead Squat
Ascend in weight as able

5 Rounds
10 Overhead Squat (135,95)
40 Double Unders
10 Chest to Bar Pull-ups

Level 3 (115,75)
Level 2 (95,55), 20 Double Unders
Level 1 (75,35), 80 singles, 4 Rounds

Moskillity Class:
Pull Up Technique
Upperbody Mobility


  • Ryan Gould

    01/13/2015 @ 4:48 pm

    EMOM: #105 (Snatches and OHS)
    WOD: 19:03 (#95, 80 singles)

  • Joel

    01/13/2015 @ 2:22 pm

    EMOM: 85
    WOD: 16:27 (75#, 80 singles, all 5 rounds)

  • jason barrow

    01/13/2015 @ 1:01 am

    Strength: 155#
    WOD: 18:27 L3

  • lizowiz

    01/13/2015 @ 12:43 am

    EMOM: 100#
    WPD: 17:13 Rx

  • Trevor Crean

    01/13/2015 @ 12:25 am

    EMOM – 95
    WOD – 16:03 L2

  • Petra

    01/12/2015 @ 1:23 pm

    Strength: 80#
    WOD: 17:02 L2 and cal on rower instead of dubs
    Deadlifted afterwards.

  • Brian M. Maser

    01/12/2015 @ 12:57 pm

    Complex: 155#
    WOD: 17:22 Rx

Comments are closed.