GHD Raises

What does your butt look like? Do you think it is working as efficiently as top butts do?
Well I thought my butt was working really well until my coach gave me a simple glute test and I did not receive a passing grade. So I embarked on getting some serious glute action; first with some basic fundamental glute exercises and developing into an advanced exercise in the video below, the GHD Raise "Glute Hamstring Developer".
I had the hardest time with this movement and have been practicing it a few times every week along with some smaller glute functional movements to get my posterior chain and pelvic floor development to come full circle.
Like I tell my clients: every one needs a wicked strong badonkadonk! The glutes are one of the first muscles to deteriorate as you get older due to a major drop in physical activity.
That physical activity is what keeps your good looking piece of machinery in working order.....if you do not keep your butt up to par you can join the "Look like your walking with a pickle up your ass club!" You know the butts I am talking about.......the butts that are big on top and small at the bottom .....you can think of this as "Dysfunctional Heart Bottom Syndrome" as described by Paul Chek in "Eat Move and Be Healthy". Have your partner look at your butt (not someone on the street) if they can draw a Heart right side up then you have DHBS. If your butt looks like an upside down heart, that is a step in the right direction, functional glute testing would be the next step.
What is DHBS? The top of the butt cheek muscles called "Gluteus Medius" are hyper-active and too large due to a pelvic floor and posterior chain instability creating atrophy in the Larger butt muscles "Gluteus Maximus". Some causes of DHBS can come from: Inactivity, C-Sections, back trauma and high body fat, all creating pelvic instability.

Check out this video demonstrating GHD Raises

OPT "3"

Front Squat 3RM
+
Snatch 2RM (I will post video of this later)
+
1 set - Max Reps - Chest to Bar Pull Ups
combine load for highest 3 in front squat, highest 2 in snatch and max rep pull ups in your one and only set; that is your score; take as many sets as needed to get squat 3RM and snatch 2RM(i.e. 255+145+50=450 as your OPT "3")

MY RESULTS

FSQ 215#
Snatches 145#
C2B Pull-ups 27
TOTAL 387

ACTION CHALLENGE STARTS TOMORROW

3 rounds for total reps;
45 sec "cousins" - 20#/14#
15 sec rest
45 sec R arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec prisoner back extensions
15 sec rest
45 sec L arm KB turkish get up - 1.5pd/1pd
15 sec rest
45 sec triple unders
15 sec rest

post total reps completed to comments
cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence
TGU - starts on back, reps end on back, no 1/2 reps
BE's - hands interlocked behind head and elbows out wide at all times
TU's - if rope does not pass through 3 times, its a double and DOES NOT count

REP SCORE BREAKDOWN:
Cousins: 10/9/8 = 27
RTG: 5/4/4 = 13
BE: 40/41/40 = 121
LTG: 4/3/3 = 10
TU: 7/6/6 = 19
Total: 190

Fun WOD. My gym was friggen hot today, sweat like crazy. I love it when I see my sweat flying all over the place when I am training! Good Times!
Prisoner Back Extentions were crazy tough. They definately put a small hinderance into my Left Arm turkish-Getups.

My ACTION CHALLENGE starts tomorrow!!! I am very excited about this event and can't wait to see my clients and fellow CrossFitters that made the trip from out of town kick some friggen butt!!! Bring out your friends and family down to Dave Elton Park 6th ave North, drive all the way down to Saint Patrick's Cemetary, look to the left and you will see the tents and equipment set up.

High power/Short duration

For Time:
30 box jumps - 20"/14"
12 burpees
12 squat clean - 135#/95#
20 box jumps - 20"/14"
9 burpees
9 squat clean - 135#/95#
10 box jumps - 20"/14"
6 burpees
6 squat clean - 135#/95#

post warm up routine, pre and post wod fuel strategy and time to complete to comments
full extension of hips and knees at top of box jumps
chest to deck for burpees, jump and clap at top
full extension of hips at top of clean before lowering weight, ass to grass squat catch

TIME = 7:11

Not at full effort today, warm-up was stopped a few times to help out my clients prep for the ACTION Challegne this weekend. Feeling a little tired and stressed.
WARM-UP:
PASSIVE/STATIC: 5-10min
Roll out tight spots & get up and skip
90/90 Hip Stretch
70/30 One leg "bar resembles spine" dealifts/goodmornings
70/30 Box Calf stretch "bent knee to straight knee"
BALISTIC/DYNAMIC: x2
10 Back roll toe touch "knees by ears roll side to side"
10 Back Extentions
10 GHD Sit-ups
10 Hammy leg swings
10 Hammy "T" Balance floor touch
10 Hip Smashers
ELASTIC: x2
8 sec base side to side
8 sec base rotation
6 lateral jump and stick
10 Adduction/Abduction toe touches
SPECIFIC: 8-10min
Small mix of Burgner warm-up drills
Box Jumps
Hip Smashers
Burpees
(make small mini WOD to get CNS ready to move)

2 1/2hrs Pre WOD nutrition:
2 tbsp ground beef
1 Pear
1 tbsp Coconut Oil
Few cashews

30min Pre WOD BCAA

Post Nutrition asap
Shake:
30g Protein
1 Scoop Recovertite
Vitamins:
B-Complex
Umbiquinol
Niacin
C
D
Bioflavinoids
Pantothenic Acid
Magnesium

I'll eat a ZONE Meal 1hr after this
5 Protein
4 CHO
12-15 Fat

TRIPLE BURGER

#1:for total reps:
Dead Lift 2x BWT amrap
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec

WOD#1
BWT=182# / DL=365# = 7 reps
Pull-ups = 39
Squats = 61
Pull-ups = 35
Squats = 60
TOTAL = 202

#2:4 rounds for time;
10 HSPU
20 burpees
Run 400 m

TIME: 16:34

#3 for time;
155# power clean x 15
5 muscle ups
155# power clean x 12
5 muscle ups
155# power clean x 9
5 muscle ups
155# power clean x 6
5 muscle ups
155# power clean x 3

TIME: 8:30

post score of #1, and times for #2 and #3
dead lift cannot rest on ground once started, you may rest at top, must be touch and go repschin has to break vertical plane of bar at top for chin upssit to D ball if you got one for squatsarms at full extension at top and bottom of muscle upships must come to full extension at top of cleanworkouts can be done in any order and timelines BUT they have to be completed within Sunday in order to qualify for the prize of...a free VMG (newest multi vit/min/greens formula i have created) for both male and female top spots...if individuals with lowest times for 2 and 3 do not win # 1, i'll be happy to give the #1 winner both male and female a VMG as well...good luck
RESULTS:

WOD 1 SCORE = 202
TIMES
WOD 2: 16:34
WOD 3: 8:30
TOTAL = 25:04

ACTION Challenge Prep is over FINAL RESULTS

Final Results can be found here: http://crossfitlethbridge.typepad.com/files/competition-rankings-5.xls

Top 3 Males
1st Chad - 389 pts
2nd Cory - 364 pts
3rd Jason - 357 pts

Top 3 Females
1st Kat - 385 pts
2nd Heather - 383 pts
3rd Carlee - 363 pts

My Results:
WOD #1 = 14rds + 20reps = 1st place 100 points
WOD #2 = 3:05 = 1st place 100 points
WOD #3 = 3:24 = 4th place 89 points
WOD #4 = 57reps x 95# = 5415 = 1st place 100 points
TOTAL Points = 389

Great little prep competiton for my clients and super fun for me to challegne myself with what I have learned in my past competitions putting that knowledge to the test.

Thanks to Brent, his wife Cara, Tyler and Kris for doing these WODs online. You all did well and are free to join in anytime I hold one of these little Challenges.

Thanks to my girlfriend Katrina "Black Kat" for helping me organize and keep track of everyones records, your the best sugar!!!

ACTION CHALLENGE PREP

I am posting my scores one post below the CrossFit Kids video.
I will also be posting the scores up for the last two days later tonight.
You may also check out my CrossFit Lethbirdge site: www.crossfitlethbridge.ca