Categorized as: CF Naples

Athlete Spotlight: Judie R.

Hometown:  Naples since 1970… Frankfort, Ind. before that

Age: 69

Profession:Retired RN

What did you do for fitness before CrossFit? Did you play any sports growing up? Playing outside is what we did in the ‘50;s. I was always a tomboy. In the 80’s it was aerobics with Jane Fonda! 🙂 I did some body building in my 30s’s.

How did you first get exposed to CrossFit? A very good friend of the family was doing CF up north, and I liked the concept. I wasn’t disciplined enough to go to a gym by myself. I saw NSC online and the rest is history.

What was your first workout and how did it go? How did you feel after? I believe there was squats and sit ups involved. I couldn’t do 3 situps and my squat was wayyy above parallel. I remember not being able to sit down the next day!!!

Favorite CF Movements: Bench Press & Deadlifts

Least Favorite Movements: Box jumps & Lunges. I couldn’t jump over a piece of paper when I started.

Favorite Cheat Meal: Fried Chicken

Favorite Healthy Meal:  Big Salads

What’s one thing that most people don’t know about you? I’m a breast cancer survivor.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?  I am 20 lbs lighter. I have better range of motion. Before CrossFit I couldn’t get up off the floor without help. My blood pressure is normal now and I am no longer pre-diabetic.

What are your hobbies, interests and/or talents outside of CrossFit? I like to read and write poetry.I like the theater and most genres of music. I am a big animal lover. All my family lives in Naples we I love being all together.

Rock Hards Abs Requires Hollow Bodies

Conventional bodybuilding would have you believe that rock hard abs come from your ability to perform a million repetitions of crunches but if you ask an Olympic gymnastic how they train abs they would give you a completely different answer.

Welcome to the Work of Rock Hollow Abs!

Gymnasts are taught early in their career how to perform a movement called the “Hollow Body Hold”. This exercise teaches them how to best brace their abdominal muscles and create full body tension. This single exercise is the most common carryover of every exercise they perform in gymnastics and the single common variable of the best athletes in the world.

Hollow Body Hold

The Hollow Hold and it’s dynamic counterpart the Hollow Rock is superior to all other abdominal exercises combined.  Not only does it require a proficient strength to be able to engage your midline there is also a spatial awareness component that cannot be denied.

For example, I was able to quickly adjust this athlete’s spinal position by helping him create greater awareness and abdominal tension by using hollow rock exercise (photo below). This isn’t a gymnastic skill. It’s an athletic skill and basic requirement for high-level sports.

When learning the Hollow Rock the goal is to focus on engaging your anterior abdominal muscles by bringing your ribs down toward your pelvis and while trying to keep that position locked in place as tight and rigid as possible.

Video Demo


Focus on small sets at a time. The Hollow Hold in the static-non moving position is a good start.
The goal is to develop a steady hollow rock for 60 seconds at a time. If you can’t do that initially don’t worry. Build up to that with sets, in the same manner, you would with interval strength training. 5 sets of 2o seconds with 30-60sec rest is very manageable.


  1. Lie on your back in the hollow body position by pushing you’re your low back in the floor
  2. Extend your arms overhead by covering ears with your biceps
  3. Place your legs straight by squeezing your quads and glutes
  4. Point your toes away from you as far as possible
  5. Begin rocking back and forth without arching your lock back

Prepare, Track, & Celebrate Your Fitness Progress With Like-Minded People

This FREE webinar will give you exclusive access to all the benefits and features of our online tracking software program that our members use to get real results.

At Naples Strength & Conditioning (NSC), we believe that in order to see real progress you need to be able to measure everything you do in training as easy as possible. The traditional paper and pen journaling just won’t cut it anymore. That’s where our workout tracking app comes in!


Purpose: To demonstrate how our workout app provides an easy, quantifiable and fun social platform to track your fitness progress.

Who:  Anyone interested in taking their fitness and performance to the next level.

When:  Sunday, April 7th at 6:30 pm. Registering for the webinar provides access to the webinar.

Where:  Webinars are conducted from the convenience of your computer or phone.  Access information will be included with registration.

Member Testimonials

I was apprehensive to drop an additional $10.00 a month BUT this app is awesome and worth every penny. Knowing where my girls are at and keeping an eye on what the coaches are putting up is so motivating to me. Now I don’t want to miss a day so I can track my training more often.  I also really like I can chat with my gym peeps without taking away from my workout time. #bettertheninstagram –Lilith Lahaie

This is the coolest workout tracking software that I’ve ever used. It’s become my new Facebook.  – Joe Berezo

I love being able to know how other classes completed the workout. It also makes for great competition. Recording my workouts is something I wanted to start doing, then BAM the app was rolled out. It’s as if you read my mind!. –Tori Stiehl

Register Now!

Registering does not lock you into anything.  Registering for the webinar will give you more details and direct access to our live stream.  If you decide this is not the best time for you to attend, no worries. You can still register to remain on our list for upcoming webinars.

To register, simply complete the form below.  You will receive an email confirming your registration.

Still, need more information before registering?  Contact us and we will get back to you ASAP.