CrossFit East Bay WOD @ GWPC 100401
Ball-Fit By CrossFit
CrossFit East Bay is proud to announce that we have been certified as one of the brand-new Ball-Fit by CrossFit Affiliates!
The newest research shows that heavy compound multi-joint movements that involve the whole body such as Deadlifts and Snatches, as well as such movements as pull-ups, dips and muscle-ups, while decent in terms of building fitness pale in comparison to the results attainable by the mighty SWISS BALL!
Gregg Glassman has recently teamed up with renowned Exercise Scientist Dr. Anna Recksiek to take advantage of this amazing fitness revolution.
WOD 100401
For time:
100 Swiss Ball Back Extension
100 Swiss Ball Balance
100 Swiss Ball Butt Lift
100 Swiss Ball Hip Extension
100 Swiss Ball Ab Roll
100 Swiss Ball Ball Rotation (2# ball)
100 Swiss Ball Twist
Set up a Swiss Ball and storm through for time!
Back Extension
 Position the ball under your hips and lower torso with the knees straight or bent. With hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. Make sure your body is in alignment (i.e., head, neck, shoulders and back are in a straight line), your abs are pulled in and that don't hyper-extend the back. |
Ball Balance Position the ball under your abs and hips, hands on the floor and legs straight and off the floor. Hold that position, keeping your body in a straight line, abs pulled in. Working to stay balanced, slowly raise your right arm out to the side, taking care not to roll or allow any part of your body to collapse. Hold briefly, lower the arm and repeat on the other side. |
Butt Lift
 Lie on the ball with the head, neck and shoulders supported, knees bent and body in a table-top position. Lower the hips towards the floor without rolling on the ball. Squeeze the glutes to raise hips until body is in a straight line like a bridge. Hold weights on the hips for added intensity and make sure you press through the heels and not the toes. |
Hip Extension
Lie down with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the glutes) until body is in a straight line. Hold for a few seconds and lower. For added intensity, lift the hips and then take one leg off the ball, hold for a moment and lower. |
Ab Roll
 Place your hands on the ball in front of you, arms parallel. Pulling your belly button towards your spine and tightening your torso, slowly roll forward, rolling the ball out as far as you can without arching or straining the back. Push the elbows into the ball and squeeze the abs to pull the body back to start. Avoid this move if you have back problems. |
Ball Rotation Lie with ball under shoulders and lower back and hold a light-medium medicine ball over the chest. Hold your body in a straight line from hips to knees. Tightening your glutes and abs, slowly twist your body to the left, sweeping med ball parallel to the floor, then back up, repeating on the other side. Watch your knees on this move and allow them to turn naturally with the body so you don't injure them. |
Ball Twist
Get into a pushup position with the feet on either side of the ball (turning your ankles so that you are hugging the ball). Hold body in a straight line with abs pulled in, hips straight and hands directly under shoulders. Slowly rotate the ball to the right while trying to keep your shoulders level, then to the left. |
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You almost got me :)
The butt lift is great practice for any of the hip thrusting movements and definitely a better workout than doing pullups
Ah, the Butt Lift. Excellent.
Will this make me big? I don't want to get big ;)
What I really want are long lean muscles. Will this help me get those?
No calf raises or dumb bell curls? How am I supposed to show off my guns this summer?
Max, Raf, Dave, Brooke and Andy.... I have some pretty good pics of each of you competing on (not the max rep leg extensions unfortunately) Sunday so email me at bst.andrews@gmail.com if you'd like me to send you some of the better ones or I'll look for your contact info on facebook eventually. ciao.
Almost got me too!
Although, truth is, I wouldn't mind doing this kind of stuff either, to be completely honest. My CrossFit gym back home has started to experiment with exercising/lifting that isolates muscle groups and has seen some great performance results. (To their credit, just about every trainer their holds a bachelor's or master's degree in exercise science ... so they're actually being rather scientific about how they implement changes and nuances to their training and programming.)
This looks like a great way to tone.
Yeah right! Nice try!
20 x Backsquat-70#
Diane
21-15-9 Deadlift 155/HSPU
14:08 (scaled with partial HSPU)
Squat 20RM - 170
Diane - 7:07 scaled to hiker pushups.