Glute Ham Developer

Hey guys, we rented ice for this Friday night @ 10pm.  It was only $200 so if we can get 20 peeps together it will only be $10 a pop.  It’s at the Southie rink (Murphy memorial) on Day Boulevard.  Please post to comments if you can make it and bring in some cash so we can pay for the ice.  Thanks!

GHD
If you have ever wondered what that weird looking piece of equipment in the back of Southie Green is this is the post for you. No it is not some strange torture device Coach Masley uses in place of burpees for late arriving members. It is a Glute-Ham Developer, one of the best pieces of equipment for building midline stability and strength that we have in the gym. It is tough to have enough of these to actually put them into a WOD due to the space they take up, but we are going to start posting wods on the board behind it for you to try out on your own time. These wods are meant to be core intensive and low volume so they can be good supplements to your weekly routine.

Be careful using the GHD especially if you are not used to using it. Only a small amount of work with it gives a great amount of benefit to our core. Don’t go crazy with it. Craziness + GHD= bad. Us coaches use it once or twice a week at the MOST. Over doing it on a GHD can quickly lead to a lot of issues and soreness that will knock you out for days if not weeks at a time. Nobody wants to get to know Mr. Rhabdo.

Strength
Clean + Jerk
1-1-1-1-1

WOD
“Grace”
30 Clean + Jerks (135/95)

L2(115/80)
L1(95/65)
ADV- “Heavy Grace”-(185/115)

  • http://www.sbyhl.com JR Butts

    Guys, working on some goalies as well, let me know if you know any that would be interested in skating, i may have one committed.

    Let me know how we look on numbers, we can ask some other guys that live around here to join so it doesnt get too expensive. Just skated there tonight, ice is awesome now that its colder out. Should be a blast.

  • http://www.crossfitsouthie.com Goose

    I’m in

  • Nick

    Cant make it Friday.

    Squat Clean and Jerk: 255

    Heavy Grace: 5:58 PR

  • Joe

    5:30 and 6:30 classes killed Grace this morning.

    C&J: 205 (PR)
    Grace:4:44

  • Dave F

    I should be able to play. Although I haven’t been able to walk right since the “Coe”

    Also.. saw this article posted today: http://www.skinet.com/ski/galleries/crossfit-skiers-week-four-box-jumps

  • Alec

    C&J 251 PR, 8:21 ADV Grace

    The GHD is pretty solid, but it can’t compare to the Tug Toner (go to 1:20 in video):
    http://www.youtube.com/watch?v=QGNXbmj2_Qo&feature=youtube_gdata_player

    No hockey for me

  • Bish

    I cant make ice time Friday. I have a work holiday party

  • Andrea

    C&J-145
    Grace-2:56rx PR

    Kick ass 530 class!!!!

  • Jaime

    yeaaa Beast-thirty!!!!!!!
    PR citayyyyy!
    C&J 145#
    “Grace” 3:44

  • sarahp

    it was ladies night tonight in southie orange! shit was going offfffff!!!

    c&j – 165 – P AAAAHHHHH!
    grace – 3:01

  • Lil John

    C&J 225#
    Grace: 2:56 RX PR

    Great 5:30 class tonight…
    The P AAAAH bell was getting a workout!!!

  • Gambee

    C&J: 215
    Grace: 3:26 Rx

  • Ashley

    C&J: 95
    Grace: 5:18 (75lbs)

    so proud of Jamie, Andrea & Sarah P – way to work it ladiessss!!! :)

  • James S.

    C&J: 205 (20lbs less than my PR)
    Grace: 4:38 (5 minute PR)

  • Jen

    ill skate goose…i skate better than i jump rope