“Refuse to allow the success of others to make you believe you are inferior; their success doesn’t mean you’re a failure...Learn from them. Be inspired by them. And use it as fuel to work harder, be smarter, and train better.” -- Justin Su'a CrossFit Hero WOD - Hansen

5 Rounds For Time of: 30 Kettlebell Swings - 2 pood M/1.5 pood W 30 Burpees 30 GHD Sit-ups

The Hero WODs from CrossFit are named after Heros who have given their lives in the line of duty.  Their purpose is to remind us to think outside of ourselves.  Loved seeing the support given to LaToya, our visitor from Philly today!  7,000' elevation is a tough factor, but she had some love from Grace and Bekah to help her through those final reps.

CrossFit Young Athletes and Steve's Club athletes joined us today!  Saw some great improvements in form on the kettlebell swing as some of them learned a new movement.  Great job!  Really fun class!



This exercise is king for teaching someone how NOT to overextend the lower back with extended hips. It's the ultimate isometric core exercise and one of the best teaching tools for learning bracing and how to use the hips to generate power.

But It's Not For Newbies

However, this isn't for a beginner. Quite frankly, you aren't really in need of it until you have mastered the basics of holding a solid plank and side planks, and are proficient at hanging knee raises and standard Abmat sit-ups with your knees pressed out.

Once you have those down, you need to step it up for your body to get an adaptation. Just like your body gets used to certain weights, it also get used to standard core training.

How To Do It

  1. It's crucial to make sure you are set up so your glutes are off the seat pad so that your lumbar spine doesn't get blocked and overextended when performing the movement... no matter how scary it might feel.
  2. Make sure your feet are correctly in the foot holders and the tops of your feet are against the plate. Have slightly bent knees.
  3. Maintain a neutral spine and begin to lower yourself to parallel. Ideally have a spotter to keep you honest with your neutral spine position.
  4. When you reach parallel, extend your knees sharply. Think about trying to "kick the back plate."
  5. In the upright position, add a slight sit-up to finish the movement by touching your toes.
  6. To increase the difficulty you can start to extend one arm above your head at a time for the reps.
  7. Perform them to parallel for several sessions to condition the core musculature and set in proper technique.

Take It Further

When you've done this for a few sessions and feel confident, you can start to add the full range of motion by sitting back until your hips extend completely. This should only be performed to full range if you can still maintain a flat back. If you can't do this without excessive lumbar arching then stay with stopping at parallel.

Do not attempt to touch the floor unless the GHD has been adjusted for your height. Instead, stack a few plates up or use a medicine ball for a target.

This is an exercise that you may not feel at the time, but you'll definitely feel for days after, especially if you go for the full range of motion. Try to stick with lower reps when you first begin and build up your volume safely.

- TNation

Daily WODLisa RayComment