The hip-back is back!

Posted on February 26, 2009 by Allison Bojarski

REMINDER! No classes this weekend as we host the Jeff Martone Kettlebell Certification.
Friday 090227 (44)
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 040817.

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  • Allison Bojarski

    Scaling options from the CrossFit Brand X forums:
    Big Dawgs:
    as Rx’d
    Pack:
    For time:
    18 Hip-Back Extensions
    Run 400 meters
    15 Hip-Back Extensions
    Run 400 meters
    12 Hip-Back Extensions
    Run 400 meters
    9 Hip-Back Extensions
    Run 400 meters
    6 Hip-Back Extensions
    Run 400 meters
    3 Hip-Back Extensions
    Run 400 meters
    Puppies:
    15 Hip-Back Extensions
    Run 200 meters
    12 Hip-Back Extensions
    Run 200 meters
    9 Hip-Back Extensions
    Run 200 meters
    6 Hip-Back Extensions
    Run 200 meters
    3 Hip-Back Extensions
    Run 200 meters
    Buttercups:
    12 Hip-Back Extensions
    Run 200 meters
    9 Hip-Back Extensions
    Run 200 meters
    6 Hip-Back Extensions
    Run 200 meters

  • Jeff

    Nathalia
    There’s a company called IRONWEAR that uses flexible weights in their vests. I think they have a deal with Reebok.
    If you’re more budget conscious but are still looking for a premium brand vest, so far I’ve found that MiR is the cheapest in terms of pounds for your dollar. You can probably find reviews from CrossFitters on the CF message boards. They are even endorsed by Jason Khalipa. We have a few at Brooklyn, so you can try one there. If you’re interested in this brand, please let me know before you order because I know that some others would be interested in putting in an order with you and I believe I’ve figured out a few ways to combine special deals to save money and get the most bang for your buck.
    I haven’t heard of Hyperwear before, but if you go with them, be sure to show it off at the box when you get it.

  • Aram

    Any suggested subs for the HBE, in and out of a gym?

  • http://www.BEELifestyle.com BEE

    Allison-
    You rock! Thanks for the linkage.
    Lookin’ forward to the WOD tonight, although I probably won’t see you, as I’ve been in BK lately.
    Have an AWESOME weekend kettlebelling!
    -BEE

  • Levi

    Found this article today and I figured I’d share it with everyone.
    http://www.nbcnewyork.com/health/tips_info/Research-Fat-Adults-as-Unhealthy-as-Heavy-Smokers.html
    And here are the findings, in case you don’t want to click through:
    Main outcome measures Body mass index (underweight (BMI less than 18.5), normal weight (18.5-24.9), overweight (25-29.9), and obesity (30)), muscle strength, and self reported smoking (non-smoker, light smoker (1-10 cigarettes/day), heavy smoker (>10/day)) at mandatory military conscription tests in 1969-70. All cause mortality.
    Results: Over 1.7 million person years, 2897 men died. Compared with normal weight men (incidence rate 17/10 000 person years, 95% confidence interval 16 to 18), risk of mortality was increased in overweight (hazard ratio 1.33, 1.15 to 1.53; incidence rate 23, 20 to 26) and obese men (hazard ratio 2.14, 1.61 to 2.85; incidence rate 38, 27 to 48), with similar relative estimates in separate analyses of smokers and non-smokers. No increased risk was detected in underweight men (hazard ratio 0.97, 0.86 to 1.08; incidence rate 18, 16 to 19), though extreme underweight (BMI less than 17) was associated with increased mortality (hazard ratio 1.33, 1.07 to 1.64; incidence rate 24, 19 to 29). The relative excess risk due to interaction between BMI and smoking status was not significant in any stratum. Furthermore, all estimates of interaction were of small magnitude, except for the combination of obesity and heavy smoking (relative excess risk 1.5, –0.7 to 3.7). Compared with non-smokers (incidence rate 14, 13 to 15), risk was increased in both light (hazard ratio 1.54, 1.41 to 1.70; incidence rate 15, 14 to 16) and heavy smokers (hazard ratio 2.11, 1.92 to 2.31; incidence rate 26, 24 to 27).
    Conclusions: Regardless of smoking status, overweight and obesity in late adolescence increases the risk of adult mortality. Obesity and overweight were as hazardous as heavy and light smoking, respectively, but there was no interaction between BMI and smoking status. The global obesity epidemic and smoking among adolescents remain important targets for intensified public health initiatives.
    Also, not looking forward to today’s workout. I hate running.

  • DaveB

    The entire NBA and every elite crossfit athlete is considered overweight by BMI. Lebron James is considered obese as well. If a person has any muscle BMI is pointless. I understand you aren’t arguing BMI’s worth as a metric and crossfitters and professional athletes are such a small percentage of the population that they are an exception… just sayin

  • Kurt

    I wanted to do a late shout-out and thank you to the good people at CF Northwest Tucson (http://www.crossfitnwt.com), where I trained the week after my marathon. I also stopped by SWAT fitness, which, according to their sign, is inspired by Crossfit (www.crossfittucson.com). Both places had great trainers and nice people, but NWT felt much more like a Box, rather than a gym where people do CF protocol sometimes. If you ever happen to be out there, definitely stop by. Both places comp’d me admission to class, were friendly, clean and had great equipment.
    Also, Yahoo informed me that I, and all the rest of you, are making an exercise faux pas every damn day. http://shine.yahoo.com/channel/health/3-reasons-your-workouts-arent-working-376716/
    Apparently, if you don’t take 6 full seconds for every repeitition of every set you “won’t get the same stimulus for muscle building, and you won’t burn as many calories. You’ll also be more susceptible to training injuries such as torn muscles or connective tissue.” Yahoo’s expert’s assure us that “slowing down is the single most significant change you can make to get better results from strength training.” Good to know.

  • juan

    26:54 ghd
    I ran it in chucks, hoping i didn’t hurt my foot again.

  • Tony T

    24:54 rx’d.
    For the first round I used a kettleball for the Hip-Back extensions and was doing them much slower and poorly. I then moved over to the GHD machine for all subsequent rounds where I was able to do the movement better, smoother and even faster.
    (39, 20)

  • Hari

    Yesterday’s WOD: 13:09 (43,34)
    Will sub first day of the Kettlebell Cert for today’s WOD.

  • Zach Singer

    Nice catch on the yahoo article, Kurt. That would explain soooo much. It all makes sense to me — I’m sure I can hit a 50 minute Filthy Fifty — I like the numeric-style alliteration, if you will, as well.

  • torch

    17:04 Rx’D. NO STAIRS

  • Mike

    21:36 rx’d

  • Aram

    22:58, subbed a 45# good morning for the HBE since I didn’t see any suggestions.

  • Brett_nyc

    22:09
    Subbed 24kg KB windmills alternating sides, up and down from the 3rd floor sucked as usual

  • Tripp

    23:07 as Rx’d (39,39)
    This WOD sucked. In fact, it is one of the only WODs that I’ve done were muscular paintightness was the limiting factor. I went out probably way too hard, and was nearly doubled over on the runs by the 3rd or 4th 400m. Add in sore hamstrings from yesterday and an intervening 24-hour shift a couple of multi-story stair climbs, and the Manhattan box “stair 400″ and you’ve got a recipe for serious hurt!!

  • Levi

    22:20 as rx’d on the ghd

  • daxson

    23:00 as rx’d (although the indoor track i ran at was 160m. so i ran 2 rounds for the first 5 sets before realizing i could have easily ran 2.5 rounds instead to make 400m. so i made up the distance in my last two sets by running extra rounds)
    have a question about the hip-back extension. i experienced lower back fatigue after the 21rep first set (which i stupidly did all at once) and thereafter had to split the remaining sets because my lower back felt like it was going to cramp.also slowing my runs down. i did not feel much effort from my glutes or hamstrings although i made sure to try to squeeze them to do the reps.
    is this normal? or could it be that i set the machine too high such that my hips were not ‘over’ the pads so i was using my lower back too much? or could it be because the machine at the school gym i was using only allowed me to place my legs at a 70deg angle to my torso when i was hanging down (rather than a 90deg angle)?

  • CA

    BBB
    17:40
    substitution 400m row for 400m run
    & 45lb good mornings for back extensions
    worked on grip afterwords
    2 pood x2 holds

  • torch

    Daxson,
    I’m guessing that the pad was probably right under your hips, which would make this move a back extension rather than a hip-back extension. With both hip and hip-back extensions, your hips are foreword of the pad (i.e. the pad is somewhere on your quads) so that BOTH your lower back and hips unhinge through the move. The 70 degree angle would seem to speak to that as well. If you get a chance, watch the videos (or do so again if you already have) and pay attention to leg placement on the machine. Hope that helps

  • Nicole W.

    Did @ BBB
    25:07 as RX’d on GHD
    back feels like jello.
    Thanks Torch for pushing me on that last run.Your a great coach.

  • Kevin P

    Wimped out on the run cause I thought it was still raining.
    18:00
    Subbed 100 double unders for each 400m run
    Did HBE’s on the adjustable bench o’ doom stacked on top of 45 and 35 bumpers.
    Right calf cramped up hard after the WOD. I guess 700 double unders will do that to you.

  • Reagan

    As Rx’d
    21:07
    Black Box (44,44)

  • Rickke

    20:16 rx’d using GHD

  • Hari

    Sub Day 1 of Kettlebell Cert (44,34)

  • daxson

    thanks torch. thats the problem with not having a coach to correct my form. though im glad my hamstrings ached the next day. guess i did use them somewhat.