CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

22
Apr

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Rob is fairly new and had one of the best 1K-row workouts last week!

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BIGGER, BETTER GLUTES

I’ve  made a career out of transforming backsides. My weapon of choice is the hip thrust. While my routines always include a wide variety of glute exercises, including the squat, the focus is always centered on hip thrusts. In my experience, hip thrusts do the best job of building the glutes, they’re easy to learn, and they’re well tolerated by the vast majority of lifters.”—Bret Contreras for TNation.com

 

GLUTE ACTIVATION

Hip extension and rotation are paramount in many athletic endeavors, as well as functions of daily life.  A simple internet search will yield many peer reviewed articles showing a relationship between the strength of this muscle group and athletic performance, as well as low back pain, hip pain, knee pain, etc.”-Dr. Quinn Henoch for Juggernaut Strength Training

 

 

Workout of the Day
“Filthy Fifty”
For Time:
50 Box Jumps  24/20″
50 Jumping Pull-ups
50 Kettlebell Swings, 16/12KG
50 Lunges
50 Knees to Elbows
50 Push Presses, 45/30#
50 Good Mornings 45/30# (or back extensions on GHD)
50 Wallball Shots, 20/14#
50 Burpees
50 Double-Unders (or 150 singles)

Post your scores to the Whiteboard.

7 Responses

  1. Bethany

    ummm seriously? this is the workout I come back to after a week of vacation and debauchery?? GEORGE!!!!!!!!!!!!!! 😉

  2. Kelly r

    I can’t wait to get back!
    Last night I visited CrossFit 2nd 2 none with my stepmom & sis in law- heading back tonight so they can join 🙂
    I’m ready to move to Florida with these open gyms outside!

    1. George Demetriou

      If you moved to Florida you wouldn’t be able to wear your hat and hood while working out. What would you do????? You’re damn right you didn’t think about that!

      You’re welcome.

  3. Katy

    If I could I would “like” Denise’s whiteboard post.. And to be honest I have to concur with her.. I did knees to elbow-ish as well.. Haha

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