CrossFit Workout of the Day – Aug. 6, 2013

CrossFit Workout of the Day – Aug. 6, 2013
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For those of you who struggle to make it to the gym, or cant find the time for a CrossFit class, here is CrossFit workout using no equipment that can be done at home!

Warm Up: Complete 3 Rounds

5 inch worm push ups

samson stretch 15 feet

20 yard butt kickers

20 yard high knee and pull to chest

200 m Run



Burpee to the push up position, then do 10 push ups, burpee out so that you are in the standing position. Counts as 1 Round. Complete 5 Rounds for Time!

This workout should be done as fast as you possibly can do it. Make it difficult. If you take your time and relax between reps then this will be very easy. So make your time count!


Wod #2:

Hollow Rock Tabata

We recently experienced this wonderful workout at CrossFit Reddings gymnastics seminar. The seminar and workshop ended with a tabata workout using the hollow rock position. Talk about tight abs, glutes, and body control! This workout proves difficult for some of the best CrossFitters.

How to Perform a Hollow Rock:

The Hollow Rock normally involves rocking back and forth once you have found your hollow position, this is what you see in this video:


For this workout, you will be holding the Hollow position. Low back should be pushed down against the ground, eliminating the arch gap in the low back. Then lifting your arms and feet off the ground as high as you need to to maintain that hollow position. This is tough, and each person depending on your abdominal strength will be different. Do what works for you.

Touch points while in Hollow Rock Position:

  1. Arms above the head pointed straight out
  2. Toes pointed
  3. heels off the ground
  4. Head off the ground
  5. Butt Tight
  6. Abs engaged
  7. Low back and spine flat to floor

What is a Tabata WOD?

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Tabata with Hollow Rock:

20 seconds holding the Hollow position

10 seconds resting

alternate until you have completed 8 intervals for a total of 4 min.


Good Luck!!!!!

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A little more about Natasha Hawkins...

Experience: Division 1 Fastpitch Softball player at San Jose State. Degree: B.S in Marketing and Advertising Certifications: Certified Level 1 CrossFit Trainer Interests: She loves the way the brain works and how personalities and attitude can create a warrior of an athlete that will always persevere and make success for themselves. While she is not a certified nutritionist she studies and practices the Paleo diet and Zone eating. Quirk: I am an avid archer and hunter. Yup, it's true. I have shot archery since I could walk, and hunted with my Dad since I was born. I also have a sister (Cheridan Hawkins) who is a stud pitcher for the Oregon Ducks Softball Team and is on the Junior Olympic Team. My youngest sister Charli Hawkins trains with me at CrossFit and is also a catcher on the 12U California Grapettes. Follow Natasha on Twitter: @NatashaBHawkins