Its all About the Posterior!

The posterior chain, primarily meaning the hamstrings, glutes, and spinal erectors, are the some of the most powerful and widely used muscles in the body for the majority of the movements we do especially as cross fitters. Weaknesses in these muscle can be detrimental to performance in many ways. For instance, weak glutes and hamstrings can be the culprit for poor dead lifting, being weak in the bottom of a squat, having the improper knee forward position in the squat, inability to do unilateral movements such as pistols, and even rounding the back during dead lifts, which can all lead to injury. In addition the Olympiclifts rely on the hamstrings to create the speed in the pull. If you want to be a stronger squatter and dead lifter, extra hamstring work is essential.

Exercise: Straight back Good Morning 10-8-6-8-10  (add weight each set, make sure the weights are such that you can do no more the given set number your on, on the way back up repeat your previous weights for 8 and 10.)


Paleo breakfast bread

1/2 cup creamy almond butter, 2 eggs, 1 tsp vanilla, 2 Tbsp honey, 1/4 tsp sea salt, 1/4 tsp baking soda, 1 Tbsp cinnamon or chai spice

Preheat oven to 325. In a large bowl, mix almond butter, eggs, honey and vanilla until smooth. Then add salt, baking soda and cinnamon. Mix until all ingredients are combined. Poor into a greased 8x8 pan and bake at 325 for 12-15 min

Serves 4