Workout of the Day
A. Intro to the Glute Ham Developer (GHD) machine
B. Annie
50-40-30-20-10
Double unders
Sit Ups
The GHD machine is an underused and under-coached piece of equipment; almost unparalleled in its ability to train posture and midline stability. It can be used to target the abs, obliques, quadratus lumborum and spinal erectors in a minimally loaded position to develop strength in the trunk and to rehabilitate lower back pain and dysfunction. It can also be used to develop powerful flexion of the hips that contributes well to performance in a variety of striking and throwing sports. It’s about time that we got involved.
You may have read the pandemonium recently in the media about the link between consumption of processed and red meats and bowel cancer – when you take the time to actually analyse the findings of the papers cited, you’ll realise it’s not quite the bacon apocalypse the papers would have you believe. Here is a very neat summary of why, in the context of a varied diet rich in fresh fruits and vegetables, steak and bacon can remain very much on the menu.
Here is a video from the 2013 Reebok CrossFit Games of the GHD Ball Toss being used to demonstrate the utility of powerful hip flexion.
Have a great week team.