Wednesay 160308

5 Rounds for time of:
6 Deadlifts, 155#(105#)
6 Burpees
5 Cleans, 155#(105#)
5 Chest-to-bar pull-ups
4 Thrusters, 155#(105#)
4 Muscle-ups

Post Results to BTWB.

Courtney is either leading a midline extravaganza or making fun of all of the members of the 12:30pm class.

Courtney leading a midline extravaganza or making fun of all of the members in the 12:30pm class, we don’t know.

Unfortunately, it’s not so uncommon that we hear from our athletes that they have tweaked their lower back and their physical therapist says that their glutes are inactive or dormant. What does this mean? Why is it important for a glutes to be “turned on”?

The glutes are mainly responsible for the function of the hips and thighs. As we all know as avid exercisers, we here at CrossFit Verve perform a lot of hip extension. So, in essence if our glutes are “turned off”, then are hips aren’t functioning properly during hip extension. Well, if our hips aren’t functioning, what extends? Our lower backs.

In the video and listed below, I am going to demonstrate 5 of my favorite glute activations that I will perform before I work out:

  1. Monster Band Walks – Lateral
  2. Monster Band Walks – Hip Circles
  3. Monster Band Clam Shells
  4. Bird Dogs
  5. GHD Glute Activation


  1. Ali :

    I was really hoping at the end of this video you would show us your twerking skills! Next time.

  2. Pam :

    I was thinking the jersey turnpike would have made a good ending. Disappointed.

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