Wednesday, January 10, 2007

Midline Stabilization

Maintaing midline stabilization through full range functional movement is core strength. The overhead squat is the King and the L-sit (shown pictured) is the Queen. These two movements are to midline stabilization what the clean and jerk and snatch are to power. If your looking for an indestructable core you need to throw away your swiss ball drop your pilates class and master these two movements.

A lofty but attainable goal would be to hold yourself in an L position for 3 min straight. Start by timing yourself and counting how many rounds of effort it takes to reach 3 min. It may take 100 but so what. keep trying everyday and work the number down to one. If you master a three minute L-hold your core will be so strong all other movements will seem silly.

With overhead squat what can you do now? I would like to hear. 1/4 bodyweight? 1/2 bodyweight? bodyweight? How about bodyweight 15 times straight?

Here's a filthy one....

One minute of thrusters (95lb barbell)
One minute rest
90 seconds of rowing (concept 2 rower)
Two minutes of rest
repeat 7 rounds totall.

-rest intervals are designed to make you work at your highest intensity during work periods.
-your score is your total reps for thrusters added to your total calories burned on the rower.

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7 Comments:

Blogger Shari Baby said...

Once again you are so incredible. Always strong - always inspirational. I love you baby

5:40 PM  
Blogger Jen said...

B,
As of yesterday my PR in the L-sit is 30 sec'sX2, then 15sec, 10sec. Also, yesterday I came so close to a MU it was sick! I'm just coming up on a year with CF. About 25# lighter and a hell of a lot stronger. Tom Brose and Jesse Woody have been training me well.

1:51 AM  
Blogger CrossFit King said...

Nice Jen! 30 sec is a strong hold. I am so stoked to hear about your accomplishments. Maybe someday we will get to meet. Shari and I will be coaching at the O.C. cert. You must be in D.C. if your training with Woody. Peace....B

11:32 AM  
Blogger In Your Element said...

Hi Brendon, these workouts look awesome look awesome! I love Thrusters!!!!
I have only been doing L-Sits, L-hangs and L-chin ups for about 2 months now roughly twice - three times a week. SingleL-sit has gone from 10 seconds up to about 35 seconds. 3 minutes is the goal now!

8:45 PM  
Blogger CrossFit King said...

In your element...
Thanks for stopping by. Are your familiar with crossfit? I'm going to check out your blog now if you have one. Good job on your workouts. Be sure to stop by again. B

8:20 AM  
Blogger trav.is said...

Here's a guy with some core strength!! Dominic Lacasse

The site's in French, but just scroll to his videos for upper body, planche, and abdominal

11:58 AM  
Blogger In Your Element said...

Hi B, Not sure if you are still checking past blog posts and I know you posted this ages but I just did the 7x3 reps OHS WOD. Managed to get 3 reps of approx 83% of BW.
I think OHS are my new pet exercise!
Cheers, Richard.

2:31 AM  

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