Gina and Heather lunging during last week's 400m Walking Lunge WOD...
The Over Head Squat is a movement that requires EXTREME core strength and stability.
A line—the midline—can be drawn through the integration of the pelvis and the spine, and this line is profoundly important to functional movement.
“Lack of movement around that line while engaged in functional movement is core strength,” Coach explains.
All the movements in the CrossFit protocol have an immense impact on the midline, and using these functional movements is one reasonable measure of core strength. Midline stability allows success when performing functional movements, and increased capacity in those movements therefore should indicate an increase in core strength.
Courtesy of the CrossFit Journal: Core Stability
WOD
Overhead squat 5-5-5-5-5 reps
Post loads to comments.
185#... Shoulders couldn't handle more than that today.
thanks Nick and Phil for all your overhead coaching over the past months. In March I barely did 1 OHS rep at 155# and was very hit and miss whether I could even OHS the bar because of bad shoulder mobility. Today I felt really strong in locking out the weight overhead easily and did 4 at 150#. Only got 1 at 155# but I think I was just tired at that point. I'm excited try try for a new 1RM soon, I think I can do my bodyweight at 170# now.
Drew
Nice work. I remember those days when the bar was a struggle for you. All that shows is how hard you have worked to improve your skills! Keep up the good work on the road. We miss you guys around here!
95-115-135-155-165(4)
165# was a battle and almost had it, but just ran out of juice. Tire flips and rope climbs roasted me. Looking forward to another heavy OHS day somewhat fresh.
135-165-185 (failed on 5th because I'm retarded)-185-205 (failed on 5th because it was heavy)
Tried to get those damn 15 BW OHS afterwards. Got 11 and failed on 12. A very observant watcher pointed out that perhaps I would be successful if I attempted this BEFORE doing a full OHS wod.