Complete as many rounds in 20 minutes as you can of:

15 Clean and jerks, 95# (65#)

400m Run

Post rounds fractions completed to comments.

Compare your times to others here.


8:45am class; Tom, Emily, Mark, and Erin.

Why is mid-line stabilization so important?

First, we need to understand what mid-line stabilization is.  The mid-line is composed of the entire spinal cord from V1 (atlas) to the coccyx (tailbone). Stabilization of the mid-line is dependent on all attached muscles and primary movers of the body, including the head and the hamstrings.  To establish good mid-line stabilization, we need to be aware of the natural path of our spine. 

When we say "Good back, or lumbar curve", we are wanting to align the muscles with the natural curvature of the lower back.  At the same time it is vital that there is a counter balance on the anterior (front) side of the body.  Without a tightening of the traverse abdominis (the major muscle that compresses the abdomen) and a lock down of the ribs, we would have an exaggerated lumbar curve.  An exaggerated lumbar curve, is equally as dangerous as a rounded back.

We want mid-line stabilization for two major reasons.  First, to maintain spinal safety in our movements and second, to create more leverage, thereby generating more force (translates to a stronger human, capable of leaping large buildings).  We increase our mid-line stabilization through many of the full body movements you experience everyday during your WOD's, such as deadlift, clean and jerk, push press, etc.  Keep the body safe and strong, focus on mid-line stabilization.  Stay focused, it takes time to build.


  1. WOD
    Tom M 5 1/2
    Dan 5 1/2
    Sara 4 1/2(45#)
    Brit 3 1/2(30#)
    Emily 3 1/2(45#)
    Jake 3 1/2 (75#)
    Lil 3 1/2(45#)
    Chelsea 3 1/2(55#)
    Anna 4
    T. Flip 4(70#)
    Hillary 4
    Sherry 3 1/2(25#, 500m row)
    Tiffany 5(sub. 65# deadlift, 25# one arm dumbbell jerk)
    Mike C. 4
    James 4 1/2
    Lisa 3 1/2(45#)
    Jared 4(65#)
    Jen 3 1/2(50#0
    Tammer 3 1/2(45#, 500m row)
    Cheresa 5
    Mas 5
    Joylyn 4 1/2
    Emmalee 4 1/2
    Ben 5 1/2
    Elements#1:4rnds. 500m row, 25 wallballs 20#
    Tim 19:20
    Elements#3:10rnds. 7 ball cleans, 7 burpees
    Dan 16:20
    Elements#3:3rnds. 10 med. ball cleans(#4), 100 jump rope singles
    Janet 9:02

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