Practice - it's one of the things that sets us apart from the rest of the fitness world. Think of a typical Globo Gym - ever see someone there "practicing?" The context for practice in a fitness gym is noticeably absent. What is there to practice? Bicep curls? Crunches? Lateral raises?

In the pictures below, Mike is grimacing from both the physical difficulty of a hollow rock, and the difficulty of holding his torso in the "hollow" position (think rounded back). To maintain "hollow" while lying supine or prone, standing up, holding a handstand, or while moving takes practice - it also takes training, because is damn hard. It requires body awareness, mental focus, coordination, concentration, and a rock solid core. Practice makes perfect - and in our case it makes workouts stimulating, challenging, and fun. Forget about it if you're planning on leaving your brain at home...



Today's Workout
4 rounds for time
12 Dumbbell Squat Cleans
48 Hollow Rocks
12 Single Arm Dumbbell Snatch
48 Arch Rocks

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What is a Arch Rock?

Try this link for a video - http://www.petranekfitness.com/cms/index.php/Video/search-results/ddf036ce223b6440696905363d28fef9/

Help! I've grimaced and I can't get up!

I coach collegiate baseball in Phenix City, AL and read "Sweat Storm" in M&F;. Myself, our head coach, and one of our players started doing crossfit with the "Hell Week" they had listed in the story. We like crossfit so much, we're going to implement it in place of traditional weight training with our entire team next year.

As for this workout... wow... I got it in 18:20, Adam in 17:20, and Nick in 16:45.

On a side note... My first baseline(we don't have a rower so subbed 50 sumo deadlift high pulls per crossfit's sub recommendation) time was 4:54 and I could only get 8 unassisted pull ups... Yesterday after the WoD I did the same baseline in 2:37 and my mew pull up max is 21.

Thanks for posting the workouts!!