May 27, 2015

26
May

May 27, 2015

Bracing 

I’ve noticed that many people could do a better job of bracing. They often have an arched back when going overhead or an “inactive” torso when doing a movement like a front squat. Bracing is an essential “skill” for most movements we do here – it helps you maintain proper positioning,  protects your midline, and makes you stronger.

Here’s how to brace:

  1. Squeeze your butt
  2. Pull your ribcage down (bellybutton to back, like hollow body)
  3. Lock in your abdominals (tight belly)
  4. Set your shoulders back and down

I found the video below from CrossFit Cell. The coach does a good job of explaining and demonstrating bracing.

REMINDER: Squat mobility class tonight at 5:30 PM! 

HAPPY BIRTHDAY STEFANIE MOONEY!

Workout of the Day
:05 (heats of 10)

For time:
50-30-10 reps of:
Row (calories)
Double-unders (singles 150-90-30)
Airbike (calories)
– 20-minute cap

Midline:
3 x AMSAP (as many seconds as possible) Chinese Plank
Scale = hollow hold
– rest 90 seconds between each AMSAP

3 x AMSAP Face-Down Chinese Plank
Scale = standard plank
– rest 90 seconds between each AMSAP

3 x :30 Wall-facing Handstand hold
– rest 90 seconds between each hold

Post your scores to the Whiteboard.