Wednesday 100512

As many rounds as possible in 7 minutes of:

10 Squat cleans, 95#/65#

20 Sit-ups

The standard for the sit-ups are feet anchored, hands to the ground behind head, hands to anchor at the top, and no AbMat.

Post rounds and fractions to comments.

What is that new machine in the back of the gym?  Why it's our new reverse hyper!  We purchased this because we saw a hugh need to address back pain.  Back pain is the leading complaint of modern man and most of our athletes.  This is no surprise, considering we sit on our glutes and hams all day, usually in spinal flexion (hunched over).  I was told recently by my doctor, that if you took and MRI of any person over the age of 30 you will find some spinal "injury"; bulging disc, herniation or degeneration.  Well that's just a part of aging, any one of us could have that from any number of reasons and many of us do.  So now what?  Be careful, go on pain medication, stop using our backs?  That is really the only option given to us by the medical community.  Now I love my doc and my acupuncturist, however I don't want to see them once a week or even once a month for the rest of my life.  So what are we going to do about it?  Take control, understand kinetics and strengthen your core (abs, erectors, hamstrings and glutes).

The reverse hyper is designed to work and rehabilitate the entire back.  This is done by gently stretching and de-pressurizing the spinal column with spinal fluid and filling the low back muscles with blood. An injured back needs pressure to be relieved and circulation restored to the injured area in order to rehabilitate. The reverse hyper if an amazing tool to facilitate that.  It can be used 3 to 4 times a week for therapeutic work.  It can also be used every day with light weight to get tightness out of lower back area.  Deadlift for 30 minutes and your back feels tight?  Hop on it and give it a whirl.  Have a trainer with you if you are unsure of the proper movement pattern.


  1. stef :

    Dear Chans,
    Thank you for allowing me to get into rehab…. for the back 😉 It sounds as though I need to start rocking out that Reverse Hyper more often.

  2. Emmalee :
    A friend told me about this website it has crossfit type workouts dedicated to the 343 firefighters that died on 9/11.

  3. Interestingly, my back (after a sweet deep massage) had been acting up so this is a good addition to the program :).

  4. Greg B. :

    Oh heck yeah a little back lovin. I am in!

  5. If this thing will give me a booty like Cherie’s, I am in!!!!

  6. Brian :

    Great video & explanation! I really felt it underneath my scapula.

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