CrossFit Oakland: The Wonders of the GHD

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October 11, 2007

The Wonders of the GHD

The glute-ham raise enables an athlete to work the entire length of the spine and both the knee- and hip-extension functions of the hamstrings. This is not possible with the back-extension benches found in most gyms. The design of the glute-ham developer allows an athlete to strengthen the erectors especially in the middle portion, which, in most sports, is exposed to high forces. Another plus for the glute-ham raise is that it is one of the most important exercises for preventing back and knee injuries, especially to the anterior cruciate ligament (ACL).

Continue:http://www.google.com/search?q=cache:EZGW-hW-8uQJ:www.biggerfasterstronger.com/uploads/Glute-Ham%2520Book.pdf+glute+and+ham+developer&hl=en&ct=clnk&cd=1&gl=us&client=firefox-a

From CFHQ on Back Extensions:
http://media.crossfit.com/cf-video/CrossFit_GHD.wmv
From CFHQ on Ab Work:
http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.mov

Post your early impressions of the first GHD progression (30 hip extensions) to comments:

Posted by Nicole Okumu at October 11, 2007 2:49 PM

Comments

Looking forward to making this a regular part of the warmup/workout/cooldown. Liking the prevention aspect!

Posted by: Vanessa at October 11, 2007 7:48 PM

This is a necessary but evil piece of equipment. Even sporadic use has helped me rediscover my middle and lower back muscles.

And let's not forget the GHD sit-up. Proceed with caution.

Posted by: Tim at October 12, 2007 10:52 AM

I'm real excited about that GHD machine...

but not as excited about doing "murph" today!

Mike, you doing murph? you should do it at 6

Posted by: Daniel at October 12, 2007 11:18 AM

If there are multiple people who want to do Murph with weight, please bring a backpack or something as we only have one weight vest.

Posted by: Maximus at October 12, 2007 12:23 PM

Im gonna vote to not run in the rain and substitute rowing instead =) haha. Going to try and make it tonight, but the parental units decided to visit from L.A. so we'll see.

Oh and we should definitely look into a reverse glute ham raise ;)

Posted by: Steven at October 12, 2007 1:16 PM

Ah man, Hester is calling me out. I may have to do Murph @ 6pm after my 5x5 this afternoon.

Posted by: Mike Minium at October 12, 2007 1:20 PM

Steven: Running in the rain on this one is a blessing. Murph=high body temp

Posted by: Maximus at October 12, 2007 2:14 PM

That's right! don't use no 5x5 of your forearm curls, your family, or the weather as an excuse! I went home and got my "cold weather gear" just in case I have to do this in the rain, ...so somebody better be there to show me how its done!

Get your priorities straight!

Posted by: Daniel at October 12, 2007 2:18 PM

You would take the easy way out and resort to "cold weather gear."

Unfortunately, I have a 1:1 at 6pm. If you can hold off 'til 7pm or come early at 5pm, it's on. Otherwise, the Murph showdown will have to wait 'til next time.

Posted by: Mike Minium at October 12, 2007 3:46 PM

You would take the "I have a business to run" approach to try and back down...
I'll be there at 5!

Posted by: Daniel at October 12, 2007 4:11 PM

Ill just watch you guys as I row away... gimme a few months to catch up on metcon.

Posted by: Steven at October 12, 2007 4:20 PM

Daniel, I hope you ate a SMALL snack this afternoon.

Posted by: Tim at October 12, 2007 4:23 PM

I had a Chipotle Burrito!
I hope they taste as good on the way up as they do on the way down!

Posted by: Daniel at October 12, 2007 4:35 PM

wow Daniel! where have you been hiding?

Posted by: Nicole Okumu at October 12, 2007 5:06 PM

For those of you keeping track at home, I want to give props to Daniel.

He beat me by 2 minutes at 49 and change. I came in at 51 and change.

Daniel knocked 11 minutes off his previous attempt, setting a new PR.

I knocked 8 minutes off of my previous attempt, also setting a new PR.

And Candace beat us both, coming in at 47 minutes and change.

On the pukie count, Daniel won as well:

Daniel: 1
Mike: 0

Well done, Daniel. Live it up--it won't last long!

Posted by: Mike Minium at October 12, 2007 7:05 PM

Just in case it wasn't clear, we both wore 20# vests/backpacks.

Posted by: Mike Minium at October 12, 2007 7:07 PM

ah, the power of male posturing....

Posted by: Robyn at October 12, 2007 8:59 PM

The sick part is I think Mike's email is good news.

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