Last night at CrossFit Works we did weighted planks. We put 45 pound plates on our mid-backs and did the yogo plank posture, laying on the floor holding body straight like a plank, supported on toes and elbows, for as long as possible. I held it for about 1:40 minute first round and 1:14 second round. It's hard but feels good.
Kata requires a strong core. The movements in shotokan kata are supposed to be sharp and crisp, as in this demo of the kata Unsu by Yahara Sensei. Notice how the arm and leg techniques appear to be anchored to the floor through the body's core. The power generated in this way is amazing.
Strong core, strong kata.
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