The Importance Of The Hollow Body
Do you want to walk on your hands?Do you want to do a handstand pushup?
Do you want to do a kipping pullup? What about a butterfly pullup?
Do you have good midline control when you press weight overhead?
There are so many components of CrossFit, as well as daily life, that can be improved by mastering the basic hollow body position. Not only will you see improvements in gymnastics movements, but you will increase your overall body control! And to think, it all comes down to this one basic movement!
Hollow body form:
- Lie on your back with your feet directly up in the air
- Reach your hands for your toes to get your shoulders off the ground
- Squeeze EVERY muscle in your body super tight: feet together, quads tight, glutes tight, core tight, point your toes
- Begin to lower your legs to the ground until you feel your lower back start to come up off the ground—Lower back must remain glued to the ground
- Lower your arms and squeeze them behind your ears—keeping shoulders OFF the ground
- Your goal is to be able to lower your feet to 6” off the ground without letting your lower back lift off the floor!
Midline Stability Test:Now that you know the proper body position, here comes the fun part!
Once you are in the correct position… start the clock!
How long can you hold it without breaking form? 30 seconds? 1 minute? 2 minutes?
If you are looking to improve your overall midline stability, practice the hollow body position daily!
As you begin to conquer the hollow body, start to apply it to other movements such as a headstands, handstands, kipping/butterfly pull ups, toes to bar, etc.!
It’s crazy how one basic movement can COMPLETLEY change the whole game!
If you are interested in improving your body control and would like to join small group training sessions, email me at ChelseaRoss@CrossFitCentral.com!
‘Nuff said.
A mobilityWOD/warmup for those of you doing the Super Squats routine - or really for any of you who squat. Just don’t make the gristle face!
I Am CrossFit skills workshop at CrossFit Central was great! ! #superteam (Taken with instagram)
The next generation of @crossfitcentral athletes cc @hybridathletics #Crossfit (Taken with Instagram at CrossFit Central)
A great talk on bodyweight conditioning by Charles Moreland, of Rochester Parkour, at the Parkour Visions summit in seattle. Definitely worth listening through.
Spicy Coco-Lime Kale Chips!
Some recipes sound a lot harder than they actually are.
This is one of them.
Maybe it’s the fact that a lot of people haven’t heard of kale or don’t know what it looks like. Maybe it’s because making chips out of a vegetable sounds like a complex and tedious endeavor. Whatever it is, kale chips don’t deserve the difficult reputation that most novice cooks associate with them.
They are one of the easiest and tastiest recipes I have ever tried. They’re so easy in fact, that I am kind of upset with myself that it took me over 6 months of eating Paleo to finally give them a shot.
I guess what I am trying to say is, don’t make the same mistake that I did. Once you take your first crunchy bite of these chips, you will want to make them a weekly staple just as I have. Here’s a great recipe to pop your kale chips cherry!
Ingredients:
1 Bushel of Kale
2 TBSP Coconut Oil (melted)
1 Lime (Juiced)
Garlic salt, pepper, and cayenne
Preheat oven to 350 degrees.
Grab the stem of each kale leaf and slide your other hand down the stem to separate the leaves from the stem.
Break up the separated leaves into large chip size pieces and toss in a large bowl.
Pour the coconut oil, lime juice, and seasoning onto the kale and use your hands to toss it like a salad.
Spread the seasoned kale pieces evenly on 2 large aluminum foil lined baking sheets and bake at 350 degrees for 12-14 minutes.
Remove from the oven and you can start eating them immediately!
Other Noteworthy Tips:
1) Don’t overdress the kale. A little oil/vinegar/juice goes a long way. Use extra spices for flavor, not extra dressing.
2) The kale will shrink in the oven so make the pieces larger than normal chips.
3) The kale can be touching but not overlapping on the baking sheet. Too much overlap will make the kale soggy. You will probably need at least 2 large baking sheets just for one bushel.
This recipe is very specific but kale chips can be made with just about any oil/vinegar combination and seasonings. Play around with different combinations to come up with your own personal favorite!
Why do I post this? Because its all in the freakin snow. That’s whats up.
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