Glute Ham Developer

Dec 14th, 2011

Comments: 15
Category: CrossFit

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)

DISCUSSION 15 Comments

  1. Jen 12/16/2011 at 12:17 am

    ill skate goose…i skate better than i jump rope

  2. James S. 12/15/2011 at 6:35 pm

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

  3. Ashley 12/15/2011 at 4:38 pm

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

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

  4. Gambee 12/15/2011 at 2:29 pm

    C&J: 215
    Grace: 3:26 Rx

  5. Lil John 12/15/2011 at 3:11 am

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

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

  6. sarahp 12/15/2011 at 2:25 am

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

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

  7. Jaime 12/15/2011 at 2:12 am

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

  8. Andrea 12/15/2011 at 1:16 am

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

    Kick ass 530 class!!!!

  9. Bish 12/15/2011 at 12:25 am

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

  10. Alec 12/14/2011 at 5:52 pm

    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

  11. Dave F 12/14/2011 at 4:09 pm

    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

  12. Joe 12/14/2011 at 3:20 pm

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

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

  13. Nick 12/14/2011 at 2:54 pm

    Cant make it Friday.

    Squat Clean and Jerk: 255

    Heavy Grace: 5:58 PR

  14. JR Butts 12/14/2011 at 3:27 am

    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.

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