Same Sh*t Different Day!

5 Rounds for Quality of:

5 Back Squats

4 Weighted Strict Pullups, holding hollow

Rest as needed, then perform

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Rest as needed, then perform

15 Back Extensions

15 Hip Extensions

15 Hip-Back Extensions


Brian gets intimate with his low back

Most of you should be used to the Tabata protocol by now, due to our now weekly tradition of Tabata Hollow hold.  The reason we like the hollow hold is that is develops midline stability and strength.  There is a term in the CrossFit world called “The Position.”  The idea is that from the top of our head through the pelvis, we should maintain control at all times, no matter what movement we are performing.  In gymnastics, this position is primarily the Hollow body position, which is flexion of the spine.  While lifting, we are maintaining the natural curves of the spine, and while performing some swinging movements we are in an arch body position, which is extension of the spine.  We should not only be in control of our movements, but we should ideally not be outside of this range of arch to hollow during our movements.

Through drills like the tabata hollow hold and the use of the GHD machine, we can begin to gain a better understanding of where the positions are, and through repetition, they will translate over to all movement.  For instance, if you are standing upright, can you tighten the muscles in your low back?  I’m not talking about overextending or arching your back, but rather, just tightening up the muscles in your lumbar spine.  If you cannot, you probably also struggle to squat and deadlift correctly!  We need to not only stregthen the muscles, but the control we have over these areas.

Most of the work that we do in our cool down is to address these positioning issues, so don’t skip out on them or treat them lightly!  Check out a few previews below of Carl Paoli from and Kelly Starrett from discussing “The Position” as it relates to a few movements.  Enjoy!

Please note:  these are only clips from full video articles of the CrossFit Journal.  If you do not have a subscription, you should.  The cost is only $25 per year.

Part 1:  The Double Under wmv/mov
Part 2:  The Burpee wmv/mov
Part 3:  The Push up wmv/mov
Part 4:  The Ring Push up wmv/mov
Part 5:  The Pull up wmv/mov
Part 6:  The Bar Dip wmv/mov
Part 7:  The Ring Dip wmv/mov

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