We have been increasing our core strength all month. Â Have you attended enough to see a difference? Â 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. Â Without a strong core, many of the movements we do in CrossFit become less effective. Â Without a strong core, we risk compromising our lower backs when pulling weight from the ground during such lifts as the deadlift or clean. Â Keeping a tight core can help you stabilize a weighted bar while overhead. Â Also, a strong core can help generate more power and torque during gymnastics movements like the kipping pullup. Â 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