CF Booty

“I like big butts and I cannot lie. You other brothas can’t denie….” Oh Sir Mix a Lot, how your words rang true. I was merely a  junior in college when your anthem came out. Your poetry spoke to me.  ”LA face with an Oakland booty…” What more could a young man ask for? You were the voice of a generation, Mix a Lot. I thank you, Sir, I thank you.

CrossFit Booty

This was floating around the Facebook recently. Good stuff Nike!

How is this even a choice?

You don’t get a nice, firm, round backside by spending hours on the elliptical machine or running. Nope. You gotta use that booty to get a booty. Squats, dead lifts, cleans, snatches, wall balls, ball slams, box jumps… All those cross fit movements that engage that bootious maximas do a booty good.

Again faster posted this video of the Valley CF girls during their visit to Boston and Reebok CF one.  They came up with a unique way to test a CF booty – The Butt Test.

Building a Shelf

No need to go to Ikea. Just come to the box and get on the squat rack. Work on your shelf esteem, shelf promotion, shelf worth, shelf importance, shelf life, shelf appeal, shelf control… You can put in any shelf reference you like. You get the idea. If you can’t love your shelf, who else can you love?

Workout of the Day 1/30/2012

Met-Con.
7 Rounds:
7 Power Snatch (95#/65#)
7 Snatch Balance
7 Overhead Squat

Goal is to use the same weight for all three movements. If you have range of motion issues on the Snatch Balance and/or Overhead Squat, scale the weight accordingly.