Students improve core strength through planking

Published 1:30 am Wednesday, December 18, 2019

December is “core” month at CrossFit Vashon, and this year’s community holiday challenge is to hold a “plank” for as long as possible — every day for 31 days.

Planking is a core strength exercise that does not require equipment. Over 50 gym members have taken to “planking” everyday, collectively accumulating over 60 hours of planking so far.

Alex Drissell, Crossfitter and a fifth-grade teacher at Chautauqua Elementary School, decided this would be a fun challenge for her students, who have embraced it whole-heartedly, with some maintaining the plank for upwards of 10 minutes.

As the coach from the island’s Crossfit Vashon Kids program, I visited the classroom to see the students in action and show them a few plank variations to keep things interesting.

I explained to one student the importance of planking after one student asked me what it was. Children sit down for so much of the day and are in front of screens so much in their free time, it’s really easy to lose core strength. This is important to protect your spine, reduce back pain, enhance movement patterns, and improve balance, stability and posture. The plank is a great way to teach how important your midline is — whether you are athletic or not — and to really use those muscles in a simple way that everyone can do.

There will be class prizes for the longest single holds, the most improved plankers, and the most creative planks. Already there have been some imaginative variations — the “Reading Plank” (holding a book in one hand); the “Broken Foot Plank” (from a student in a cast); a “Chair Plank” (underneath a chair); and the “Holiday Plank,” from the girls wearing their Santa Hats, and some original side-plank alternatives. Jude Dardeau is the current class record holder with a 15-minute hold, throwing the gauntlet down to all the adults at the gym.

Another fifth-grader from Drissell’s class, PJ Filanoski, told his teacher in an interview that he enjoyed planking.

“It helps us warm up in the morning for what we’re going to do,” Filanoski said. “It’s fun and a lot of people like it. I’m glad we’re doing it.”

Word of the Plank Challenge is spreading. Vashon Seals swimmers heard about it and wanted to join in with planks on the pool deck as part of the “12 days of Seal-mas” practice.

“I love that everyone is giving it a go!” said Josh Thorn, owner of CrossFit Vashon. “I had no idea it would spread so far, and it’s awesome the community has embraced such a simple way to get a little stronger every day.”

Drissell added that beyond the physical benefits, “the plank challenge teaches perseverance and improvement.”

“Rather than competing with others or comparing themselves to others, students are working to better themselves,” she said. “I love seeing their faces light up when they see — and feel — their improvement each day!”

Asked what she thought about planking, one of Drissell’s fifth-graders, Jayla Casiano, talked about the experience of enduring the challenge.

“Some people feel good when they get seven minutes or 10 minutes,” Casiano said. “I’m proud of a lot of people who can do it for a really long time.”

Everyone is invited to join in, and to post a picture of themselves on Instagram with the hashtags #vashonplankchallenge #crossfitvashon.

— Lisa MacLeod is the CFL1 coach and USA Swimming L2 coach.