We have four GHDs at the box for a reason. The GHD enable one of the top accessory movements that we want you to sprinkle in to your training OUTSIDE of class before incorporating it into high intensity workouts.
The GHD develops midline stability as well as awareness of movement and knowing how to properly stack your spine and brace. The exercises most commonly done on the GHD are hip extensions and GHD sit-up.
As a starting point, athletes should be able to perform 25 ABMSU unbroken, then 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row. We encourage you to start incorporating these movements and developing integrity. As a gauge, it takes 1-3 minutes to perform 25 of these repetitions – so if you show up early, or have a few minutes after, grab a coach and ask them to walk you through the movements.
During classes, and if and when we see GHD sit ups, we want those who have trained efficiency to use the GHDs. That means, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout. If you haven’t been on the GHD consistently over the previous 2 weeks, we will scale to another movement such as an abmat sit-up or V-up. We don’t recommend you try to sneak around this requirement, it is truly for your own safety and to respect intensity of the workouts or if it is just accessory work. And the coaches know – we have a 6th sense for that kind of stuff.
Check out this video below as Seminar staff walks through hip extensions
Live to train another day
“Regardless of what the question is, the answer is to squat.” Greg Glassman, Founder & CEO CrossFit Inc.
The squat is the most basic fundamental movement in the world.
It is in our DNA.
When we talk about functional movements this is always number one movement we (should) think about. The squat is not only essential for a long healthy life but also the first (and maybe only) requirement for elite athleticism. Keep in mind that this is how we were meant to sit and how most of the world still sits, not in chairs but in a squat.
It doesn’t get more basic than this! If you can squat well, everything else will fall in line. Squat well and often.
If you show up to the box regularly, chances are you have been or are sore on a semi regular basis. This article isn’t rocket science. I am sure EVERYONE knows the benefits of what I am about to cover; however, I see many athletes and general fitness enthusiasts who are overlooking at least one of these simple recovery tips. Fortunately, it is 2018, and there a host of resources available to us now which can greatly aid in the recovery process. A few of these strategies include
1. Sunlight We need that big giant ball of fire in small doses for optimal Vitamin D! Try to get at least 30 minutes a day! If you sit inside at work all day, take the workout equipment outside next time you jump into class :)
2. Walking Getting 10,000 steps in on a daily basis has never been more important (Given that we rarely walk anymore and are constantly sitting at a desk).
3. Nutrition Nutrition, like sleep, is highly dependent on the person; but a good place to start is CrossFit’s food recommendation, “base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.” That’s about as simple as you can get.
4. Bodywork Regular massage and/or “body work” is a great way to help increase blood flow to areas that don’t always receive adequate circulation and nutrients. Perhaps most importantly, body work allows you to aggressively target problem areas and to ensure you are performing at the highest level.
5. Sleep Sleep needs are going to vary person to person, whether that means 7 hours or 10 hours. Sleep is your body’s recovery time. Many amazing things happen when you are asleep.
6. Hydrate Yo Self Drinking water has myriad positive health benefits. Drink water, and lots of it.