Monday, February 18 Gym Open @ 5:30pm

In CrossFit, we talk about ‘midline stability’ – the ability to hold your ‘core’ in the correct position while your limbs , pelvis and trunk move. That correct position changes rapidly, but rigidity must be balanced with flexibility at the correct ratio throughout the whole movement.

You can read more on the subject, including the use of belts, here. The original article from CrossFit Journal on ‘core-to-extremity’ movements is here.

The ‘core-to-extremity’ principle holds that the best exercises rely on muscle contraction close to the midline. Deadlifts start from the hips; so do snatches. The movements radiate outward from the largest, most powerful, and (hopefully) most stable muscle groups. Force is generated from the midline, and travels out like a whipcrack.

With that in mind, it makes sense to create the strongest support system possible. You need both the maximal bracing potential and the capacity to hold that bracing through the full range of motion required for the lift. How often do you see a maximal deadlift that looks good at the floor, but then pulls the lifter forward as the bar passes the knees, rounding their back? Their traps could be weak, or their lats…whatever the case, their spine is no longer being supported to match the demands of the load. Connective tissue will take the overload…until it can’t.

If you want to be a better athlete, you need a stable base. This week, you’ll accumulate an hour of planking. Transverse abdominis is the target here, not rectus abdominis (the ‘six-pack’ muscle.)

Break up the 60 minutes any way you like.


  • 2 Hang Power Cleans plus 1 Jerk EMOM for 7 minutes
  • heavier each round

Met-Con WOD:

Part 1:

  • KB Swings for 3 minutes
  • Pull-Ups for 2 minutes
  • Burpees for 1 minute
  • 3 minutes rest
  • Pull-Ups for 3 minutes
  • Burpees for 2 minutes
  • KB Swings for  1 minute

Part 2:

  • 21 Power Cleans 95/55
  • 21 Push Jerk 95/55
  • 42 Sit Ups
  • 15 Power Cleans 115/65
  • 15 Push Jerk 115/65
  • 30 Sit Ups
  • 9 Power Cleans 135/75
  • 9 Push Jerk 135/75
  • 18 Sit Ups

FINISHER: Only if you feel comfortable…

  • what did you think?
  • 3 minutes of Burpees
  • 2 minutes of KB Swings
  • 1 minute of Pull-Ups

About crossfitcphs

PE Teacher at Carleton Place High School
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