All About the Booty

We’re not talking about pirate treasure.  These are your hip extensors, and they’re going to get worked Thursday.  A strong, toned rear end is important for explosive hip extension, and therefore elite athleticism.

Sir Mix-a-Lot may not have been an NFL scout, but he certainly had the right mindset for drafting wide outs.  Want to run faster, jump higher, lift heavier things, and be generally more functional?  Then you need a strong butt.  We’ve said it before, and we’ll say it again, hip extension is key to almost every movement we practice.  Olympic weightlifting, gymnastics, power lifting, and everything in between are primarily hip driven and posterior powered.  As you’re jumping, lunging, and sweating tomorrow don’t just feel the burn, embrace it and be proud of your powerful booty.

March 10, 2011

Strength:
Press 5-5-5-5-5

WOD:
5 Rounds:
15 Box Jumps, 24″
20 Overhead Walking Lunges, 20kg

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Announcements

We’ve been nominated!  Again! Help defend our title.  Vote for CrossFit Fenway as the Best Health Club in Boston in the Boston Phoenix 2011 Best Poll. Go here and select CrossFit Fenway (once a day per e-mail address).  Be sure to complete the survey by hitting the submit vote button, followed by the skip to finish button, entering your name and e-mail address, and then hitting vote now, otherwise your vote won’t count.

The 2011 CrossFit Games season begins March 15th! CrossFit Fenway, CrossFit Southie, and CrossFit New England will be taking turns hosting The Open events. The workouts will be held at 1pm on Saturdays starting on March 19th.  We are expecting to have over 100 athletes competing every weekend (register to compete here).  Scaling will not be allowed.  Certified Level 1 athletes will be asked to judge as well as compete.  If you are a Level 1 Coach but don’t plan on competing we could use your help judging, as well as the assistance of any other willing volunteers to keep each event running as smoothly as possible.  Please e-mail Eric if you need further information about competing, judging, or volunteering.

Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

7 thoughts on “All About the Booty”

  1. Press: 25kg which was previously my 3 rep max

    WOD: 9:43 with 10kg plate and 24″ box. That first box jump after lunges was AWFUL, it felt so jello-y it made me laugh.

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