The superman is a great exercise to counteract all the forward movement we have in life. These can be challenging for people with tight upper thoracic mobility. If that’s the case foam roll your upper back first.   9 min EMOM 10 Superman’s (hold for 3-second count at the top) 10 Strict Toes to BarContinue Reading April 18th 2018 CORE WOD

One of the cool things about GHD’s is how they can help you with your muscle ups. Why? That fast transition over the rings or the bar needs to be trained- and the fast sit up that we do for the GHD can help! 12 min emom (perform each exercise on the minute- ends upContinue Reading April 17th 2018 CORE WOD

This is not a recycled post- it’s a workout I personally do at least once a week and I encourage my athletes to do. If you did this workout last week then add 5 seconds on each movement. I also challenge you to go straight from the handstand into the plank without letting the kneesContinue Reading April 16th 2018 CORE WOD

Yup. I get it. Today could be a rest day for you. Lucky for us we can make a 10-minute core workout part of our active recovery! Are your abs sore from this week? Perform this routine and they WILL feel better! Perform 5 rounds of: 4 downward dogs into cobra stretch (each downward dog into cobra isContinue Reading April 15th 2018 CORE WOD

Turkish Get-Ups are an amazing way to train core and shoulder strength.   Perform 4 Rounds: 4 Turkish Get Up’s each side *increase weight each time NOTES Normally I suggest doing your core work after your workout. I suggest using these as a warm-up before your regular workout.  Would you like the daily CORE WODContinue Reading April 14 2018 CORE WOD

The plank offers the test of bracing. The dynamic plank teaches us how to brace our cores while moving. These exercises help you engage the muscles you use to walk, to run, and to train. 3 rounds of: 10 Plank Transitions 20 Plank Knee to same elbow (10 each side) 20 Plank Knee to opposite elbowContinue Reading April 13th 2018 CORE WOD

I get it. Totally. There’s a lot of freaking advice out there. And EVERYONE has an opinion. Add to that ALL the specialists, and doctors, and scientists, and media that just won’t make decisions on what’s good or bad. It can be enough that you just want to crawl into a hole with your M&M’s. HowContinue Reading Filtering Nutrition Advice. Ugh. There’s SO much of it.

We spend so much time kipping in Crossfit it only seems to make sense to regularly practice our hollow/arch. And if you aren’t a crossfitter, doing the hollow and arch holds will only make you stronger. 6 rounds of: 10 V-Ups 10 Tuck Crunches 20 Second Hollow Hold 20 Second Arch Hold Tuck Crunch VideoContinue Reading April 12th 2018 CORE WOD

The L-sit trains your hip flexors and core so that you can manage your legs as one unit rather than breaking above the hip. Shoot for 20 seconds each time- if you can’t hold it for that long start with a max effort then go from there. Perform this work at the end of aContinue Reading April 11th 2018 CORE WOD