Learning how to keep the core tight

[Update 4/5/13: I've come to realize that my breathing technique was not helping me keep my core tight. I used to be in choir, and in the singing world you breathe in by opening up your diaphragm  you try to fill in the bottom section of your lungs and your stomach swells out. This is not how you should breathe in the lifting world. When you try to inhale to keep the core tight, try to fill in the top of your lungs, chest breathe.  Here is a great exercise, called the 90-90 hip lift, that works on teaching how to keep a tight core and engage the proper ab muscles.  The biggest thing (for me) is to keep the rib cage down, don't let it fly up.]

Today's WOD:

3 rounds for time:
Run 800m
30 front squat (100#)
30 box jump

This one took a while to complete for me, 45:43. The main reason for why this took so freaking long is I wanted to make my squat form perfect. After Fran, I've realized I still don't keep my core tight when performing squats, so I tried to make each one perfect. Like Fran, this was tough because I'm breathing hard from the previous exercise, so I waited until I could actually take a full breath and hold it for the squat. That took some time, but I really could tell a difference. I've been having a bit of a sore lower back, nothing too bad, I think it might have happened with the deadlift. Anyway, I noticed when I kept my core tight I didn't feel anything. Near the end I started doing scarecrow squats due to Danny's advice. Keeping my arms up forces me to keep my core tight at all times, but it was tough goings.

Still working on my pose style, whenever I remembered to lean forward it became easier on my quads, and harder on my core. I think I took the right approach today. I could've used a lighter weight, or placed emphasis on speed, but I really wanted to learn how to hold my breath and keep my core tight when squatting when my body is gasping for air. I saw Jack did this in 27:31, an unbelievable time. I'm not surprised, when he runs 800m he full out sprints it. I mean, I don't think my max sprint is as fast as his 800 pace. Someday though, I'll get up there. First, I just need to work on my technique to where squats are so difficult.