Part 3: The Rise of the Hollow Body Heros
Coach Kris Perry-Tedesco • May 5, 2025
The Rise of the Hollow Body Heros
After the Great Encounter with Uncle Pukie (may he stay forever banished), something shifted inside the gym.
Gone were the reckless sprint-outs and “redline or bust” attitudes.
In their place? A powerful focus.
People started training differently.
They stopped throwing themselves at workouts like gladiators trying to impress the each other.
They started showing up like technicians.
The warm-ups became more purposeful.
Hollow body holds weren’t just rushed through anymore—they were owned. Held longer. Held better. (And okay, maybe held with a little bit of quiet whimpering, but still.)
The old rally cries of “Go faster!” were replaced with:
“Move better.”
“Breathe.”
“Hold the standard.”
"Maintain proper range of motion."
It wasn’t sexy. It wasn’t flashy. But it worked.
Mechanics came first. Athletes drilled positions until they were automatic. Scaling was seen as smart.
Consistency followed. Week after week. One good rep after another. Not chasing PRs every day, but stacking quality over time like bricks in a fortress.
And then came intensity. But this time, it was earned, and it was deadly effective.
When it was time to go hard, it was earned fire, not wild panic.
Workouts that used to destroy them now made them stronger.
They could pace. They could push.
They could plank like statues and lift like Warriors.
Around them, the world looked a little different too.
Friends and family noticed they stood taller. Smiled more. Handled stress like pros.
They weren’t just getting fit.
They were becoming Hollow Body Heroes—strong in posture, strong in mind, steady under pressure.
And Uncle Pukie?
He still lurks, sure.
But these days, he doesn’t stand a chance.
Coming Soon: Part 4 — “The Day the Community Leveled Up”
(Where PRs are celebrated, new faces are welcomed, and the ripple effect of one healthy choice turns into a wave.)
Previous WODs
What A CrossFit Affiliate Can Be
Coaching Is a Profession: Why Raising the Standard Matters
Build the Foundation Before You Optimize
Understanding the Sickness–Wellness–Fitness Continuum
W earables Know a lot About Us
How To Get Back Into A Healthy Routine This Fall
Fitness, Nutrition & Mindset Trends
Connection is a Fundamental Human Need
Protein, Plants and Proof: Why the basics are still winning
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