chris
January 23, 2013

Wednesday Form …Plank

The plank is one exercise that used to be common to nearly every CF workout.  While its prevalence may have faded, its importance has not.  Legend goes that someone amongst us has held a plank for upwards of 4 minutes!  Try that on for size!

Form: Keep the core tight, shoulders directly above the elbows, butt down, head neutral.  Lock it in.

Pitfalls: Pushing back on the shoulders / butt in the air / head too far down or up

Variations: Plank on ball / plank on box / one foot or hand off the ground at all times

 

chris
Comments
  • Matt January 23, 2013 Reply

    Is resting 1 foot on the other legal during 1 leg plank? just asking.

    ESchip’s description of the burner….”Little Recipes” lol

    Who’s planning on attending FNL CF Week Finale 530p? (just trying to get a head count)

  • Melissa January 23, 2013 Reply

    I see another challenge: who can hold a plank the longest! I’m in…

    As for Fridays workout, it’s early AM for me…no can do evening…

  • Maria N. January 23, 2013 Reply

    Plank Challenge would be a great ending to the NO SUGAR month….just sayin’.

    Resting one foot on the other during Plank….harder than two feet on the ground…..easier than foot OFF the ground…IMHO

    Friday 5:30 AM for me, too
    Evening is out
    🙁

    • hoov January 24, 2013 Reply

      Sounds like a 2013 white board goal?
      I will be at the afterclass gathering

  • Maria N. January 23, 2013 Reply

    Check out http://crossfit.com/
    for Jan 22nd….our own Sean Flannery is highlighted as a fallen soldier in 2010. Read his tribute bio and the workout named for him.

    “Sean”

    Ten rounds for time of:
    11 Chest to bar pull-ups
    75 pound Front squat, 22 reps

  • hoov January 23, 2013 Reply

    I remember doing three minutes in a few CF classes but who holds the Plank record at CF?

  • weesa January 23, 2013 Reply

    Wormtans are in for FNL CF week finale 530p.

  • Marissa B. January 24, 2013 Reply

    Be in class 5:30 AM class. Afternoon class is out for me- Family night with grand kids, son, daughter in law and my daughter is coming home from Philly. Sorry for missing the after class gathering.

  • g
    Gretch January 24, 2013 Reply

    I’m planning to do 5:30 pm and stay for the festivities

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