WOD – Hip Thrusts, MUs and L Holds

July 26th 2012

4×5 Hip Bridges – 130-150-155-160kg

2 minutes rest between sets – I tried Bret Contreras’ American style bridges, check out his informative article on hip thrusts here. Here’s a video of the American style:

30 MUs for time – 10 false grip, 10 no false grip, 10 strict – 8:49

EMOM 6x10s L holds on DBs

That was GOOD fun today! How did your training go? Let me know!


What Donny Shankle Calls ‘Subordinate Exercises’

For those of you that don’t know (where have you been and what have you been doing!?), Donny Shankle is a legit Olympic Weightlifter. I mean seriously legit…the guys competed with a serious injury just so somebody else could go to the Olympics…no joke! Check out his blog here.

Donny talks a lot about ‘subordinate’ exercises i.e. accessory or additional exercises that are necessary for further development as an athlete – in his case a weightlifter. CrossFitters will generally squat, deadlift, press and do a mixture of the Olympic lifts. Is that enough? If a top Olympic weightlifter needs to do additional work shouldn’t us normal folk do some too? I actually think that ALL athletes, CrossFit or otherwise NEED additional work to compliment the traditional and O lifts. I mention this because MOST athletes do not engage their posterior musculature, glutes and hammys in particular, during most movements. This is either because of dominant quads or weak and under developed glutes and hamstrings…probably both.

Bret Contreras posted a few weeks ago on the 3 most basic lower body movement patterns – squat, hip hinge and glute bridge. Check out the post here. I definitely think that there is a place in ANY program for glute bridge and hip hinge a.k.a stiff leg deadlift (I refuse to call them RDLs). If you want to see gains in you squat and O lift numbers, these need to find their way into your program!

Check out one of Ben Bruno‘s clients, Megan Graham, performing a set of 10 glute bridges with 225lbs!

Oh yeah – I forgot to mention, ladies…glute bridges, when performed correctly, will help you get the derriere you’ve been waiting for!

If you want to accelerate your ATHLETIC EVOLUTION, you should seriously be considering what additional work you need to incorporate into your program. If you want any more advice, feel free to email me at athleticevolutionuk@gmail.com


Exceptions to the joint-by-joint approach – by Greg Lehman with commentary from Bret Contreras.

I’ve been reading Greg Lehman’s blog for a while now, after finding it via Bret Contreras. I like it a lot as Greg’s posts do a great job of questioning exsisting theories. I put an emphasis on questioning and not rubbishing; as some writers often do. Greg and Bret have had some great posts recently, regarding foam rolling and fascia, which I have shared via facebook and twitter. This most recent post discusses the Joiny By Joint (JBJ) approach and the exeptions to the rules of the JBJ theory.

I won’t say anymore – just read the post and open your mind as to WHY you should question EVERYTHING!