We have been increasing our core strength all month. Have you attended enough to see a difference? Between movements like the overhead squat, sit-ups, knees to elbows, toes to bar, and added skill work, we have hit our core more than twice every week. Without a strong core, many of the movements we do in CrossFit become less effective. Without a strong core, we risk compromising our lower backs when pulling weight from the ground during such lifts as the deadlift or clean. Keeping a tight core can help you stabilize a weighted bar while overhead. Also, a strong core can help generate more power and torque during gymnastics movements like the kipping pullup. Make sure you are keeping an active core at all times.
CrossFit Alloy WOD for 1/22/2015:
Mobility/Core:
Wrist Mobility
High Rack Mobility
Foam Rolling Lats and Triceps
Then . . .
Static hold lying hollow position (break it up however needed to accumulate 2 min)
MetCon:
As Many Rounds as Possible in 15 Minutes:
10 Handstand Pushups (Ab Mat Raised Target)
15 Box Jumps (24/20)
Post Rounds to Comments
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
7 Handstand Pushups (Ab Mat Raised Target)
12 Box Jumps (24/20)
Brass:
As Many Rounds as Possible in 15 Minutes:
7 Handstand Pushups (higher Raised Target)
12 Box Jumps (24/20)
Bronze:
As Many Rounds as Possible in 15 Minutes:
7 DB Shoulder Press (35/25)
12 Box Jumps (20/short box)
Scaling:
Platinum: As written above.
Steel:
As Many Rounds as Possible in 15 Minutes:
7 Handstand Pushups (Ab Mat Raised Target)
12 Box Jumps (24/20)
Brass:
As Many Rounds as Possible in 15 Minutes:
7 Handstand Pushups (higher Raised Target)
12 Box Jumps (24/20)
Bronze:
As Many Rounds as Possible in 15 Minutes:
7 DB Shoulder Press (35/25)
12 Box Jumps (20/short box)
Steel – 12 rounds
Steel – 12 rounds