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Friday 190510 First CF WOD Ever Posted

Pam spent some time working through glute-ham developer (GHD) hip extensions and GHD sit ups (“hip flexions”)- movements that are essential in the creation of a spine that is stable- that is able to maintain rigidity and stability and can translate power effectively and efficiently from the core out to the extremities. Core to extremity movement is how athletes transmit force from the middle of the body- where force can be generated in high amounts- out to the limbs where speeds are maximized. Notice that this development of the “core” is done without movement of the spine- by NOT moving the spine. The tension created about the hip is derived from muscles bracing the trunk so that forces can be moved out to the extremities to throw or strike objects, to punch or strike, to bound and spring.

Read more in this FREE ARTICLE from the CrossFit Journal

Pam explores hip flexion and extension on the GHD
Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time complete:
21 DB thrusters*
400m run
15 DB thrusters
400m run
9 DB thrusters
400m run
Post time and load
*heavy and fast- 50/35#DB
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD group class

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