Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
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The Importance of Hips in Athletic Performance
Modern Forager is another great resource for interesting articles and useful information. This article, “Developing Hip Function, A Hallmark of Athleticism,” is of particular importance to CrossFitters. How many times have you heard us talking about hips at CFRX? Use your hips, open your hips, power is generated from your hips…there’s not a day that goes by we don’t address this part of the body and how it impacts athletic performance. The dip drive, as well as kipping pull-ups, kettlebell swings and the Olympic lifts, all rely on the strength and coordination of the hips. Here’s a quote from the article:
“In any full-body movement, the hips are the central source of power. The strongest muscles surround the hips, and muscle strength diminishes progressively as you move further from them. A shapely buttocks is typically a strong buttocks, and a strong buttocks generally means a strong person. So if you want to decide at a glance whether a person is capable of sprinting and jumping after large prey, and then carrying it home, the buttocks is a good place to look.”
The article is fairly short, but full of pertinent information. Check it out: “Developing Hip Function, A Hallmark of Athleticism,” by Modern Forager.
Women’s Rx is 65 pounds.
Doesn’t that quote basically say that you should just judge people by their booties?
I’m hooked and I can’t stop starin’.
Spent way too much time resting. Should-a/could-a/would-a done a few more rounds!
w/ women’s Rx of 65lbs
11 rounds + 5 thrusters & 5 HPC
The irony of this article being posted today!! My hips completly failed me today…oh yea my lungs too
My goal was 10 rounds. I really thought it was reasonable, even though I dispise thrusters. I just wish I spent as much time resting as Laura did!
As Rx
7 Rounds…OUCH
Much to my shock and amazement, that workout was NOT eight kinds of awesome. Huh. Imagine that.
OK, the hotel has a crappy gym and too many people in it. Lots of running machines, a couple of weight machines, not much else.
Could not do WOD. Almost did warmups, no pullups, jump up 200 times to simulate jump rope, and a superman instead of extensions. What is an alernate to pullups I can do in the room?
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