Clusters & C2Bs

Dec 28th, 2015

Category: CrossFit

Clusters & C2Bs

Rope Climbs

Rope Climbs

2016 Hollow Rock Challenge

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. Midline 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 midline, 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! On Monday, January 4th, 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. 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.

Front Squat

Squat Clean Thrusters (95,65)
Chest to Bar Pull-ups

Level 2 (75,50)
Level 1 (65, 35); 12-9-6-9-12, Chin over the bar pull-ups

Conditioning Class: WOD
6 Rounds
In 2 minutes, complete 15/12 calories on Airdyne
AMRAP Burpees
Rest 1 minute

Conditioning Class: Core
3 Rounds
1 minute plank hold
20 side plank raises on each side
Rest as needed between each round


  1. davechaput10 12/30/2015 at 5:05 pm

    FS: 225
    WOD: 11:56 rx

  2. Joel 12/30/2015 at 2:03 am

    FS: 175×5
    WOD: 13:25 (65, regular pull-ups) shoulder wasn’t feeling it tonight

  3. liz crean 12/30/2015 at 1:04 am

    13:57 rx

  4. Trevor Crean 12/30/2015 at 12:56 am

    SQ: 175 x 5
    WOD: 14:54 Rx.

  5. Andrea 12/30/2015 at 12:07 am

    FS: 225×3
    Wod: 8:58rx

  6. Eddy 12/29/2015 at 11:54 pm

    Morning: 2000m row w/death by burpee
    1871m and died in minute 11. Then more rowing and a bunch of handstand walks.
    FS: 225×5
    WOD: 16:12 Rx

  7. Ben Brauer 12/29/2015 at 2:11 pm

    FS: 265
    WOD: 13:18 Rx

  8. Alec 12/29/2015 at 2:04 pm

    265×5 FS, 12:03Rx. That was tougher than it looked.

  9. Brian M. Maser 12/29/2015 at 1:09 pm

    Strength: worked up to 265
    WOD: 14:15 Rx