28 September 2015

October is almost here and what better way to bring in the most wonderfully fall-ish month of the year than with lunges! We love lunges. Why? Because they are a safe single leg movement that helps to strengthen one of the most important muscles in the body, and the largest, the glutes! Here’s a bun-story for you to give you the basics…

Your gluteal are made up of 3 groups of muscles, the minimus, medius, and maximus. Yes, there really is such thing as your gluteus maximus! They work in harmony to provide stability to the surrounding joints which include your hips and pelvis, knees and even ankles. The glutes control nearly everything. If you have a problem with back pain, sore knees, or achey ankles, you should think about strengthening your glutes. Here’s just some of what they do:

1) They stabilize your pelvis when walking and running
2) They help give you powerful hip extension in movements where you really need it like the snatch, clean and jerk and even muscle up
3) They support your back
4) They make your jeans fit beautifully

But…unfortunately, as powerful as they are, they can get turned off and literally forget to do their job. This can be a result of sitting for long periods of time, like at work at a desk for hours on end. Some call it gluteal amnesia. Luckily, there are simple ways to get the glutes turned back on and ready to work.

Throughout the month of October we want you to build robust buns so that your backs, hips, knees, and ankles are protected and strong! We’ll sprinkle in some various glute strengthening exercises into our CrossFit programming, but we want you to do some extra work on your kiester, in addition to our regular classes. It’s going to be a challenge, but we think it’s possible, for sure.
Starting October 1, get ready to lunge your way through life. More details in tomorrow’s blog post.


Workout of the Day
3 Rounds for Time:
10 Ring Dips
800 M. Run



by D. Soprano

5 comments (Add your own)

1. Kristen wrote:
Super excited! Who wouldn't want buns of steel? Especially after seeing that totally awesome 7vcf bun video.

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I'm exited too!!!! Izzy is going to have some nice doggie buns too!!

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am