CrossFit Rear View Part 2...

Nike Ad

Never confuse a single defeat with a final defeat.

 If you will recall, our first part of the series, CrossFit Rear View, left us wanting more. We detailed various squats to help produce a rear view that not only breeds functionality but, hopefully, a second as well. No matter what the game, everyone likes to look good, and feel as though they look good....if CrossFit made you fat...no one would do it.

We continue our series with...you guessed it...more Squats (nothing beats this if you can't tell), foot position, bar position, and some auxiliary movements that come straight from IFBB Figure Pro Chastity Slone, who swears these will tighten up that posterior before you know it.

Bonnie Box Squat

We left our last discussion after deciding that the low bar back squat would be our best butt builder option over the Front and high bar (bodybuilder) back squat. However, it is not the only version and not best suited for all frames out there. Height, length of femur, knee issues...they all play a role in which squat you may be better at, along with the fact that, theoretically, you could squat almost everyday as long as you changed the version.

All credit to refining this gem goes to Louie Simmons of Westside Barbell who has a million articles on this particular movement alone, but as a quick startup:

 High Bar Location

Low Bar Back Location

The location of the bar is up to you when it comes to squatting. Play with them both to see where you do better, and to see where you squat the best for your body type. However, if you're looking for a rear-specific location, the low bar version may be better for you assuming your shoulders let you get there.

Foot Placement

The feet of our athlete go rather wide compared to most squats.  If possible, try to point the toes forward at times, as well as a buffer angled at 7-30 degrees or so. This should ensure we catch everything from Glute Ham tie-in to those that pesky glute mead that sits a little higher, and helps to give that more shapely hour glass-ish figure.

 Shin perpendicular to floor

 Poorly Tracking Knee

Aside from bar and foot location, the location of the knees throughout the squat plays a nice role in general knee health, strength of the lift, and which muscles get the work. Keeping the shin perpendicular to the floor creates a nice PNF, or stretch shortening of the posterior, as opposed to the patella killer just above, and the more quad dominant nature of it in general. Needless to say, a vertical shin should be strived for at all times.

 Extra Deep Lunge

 Good Morning

 Split Stiff Dead

Now that we finally have all that squatting out of the way, we can address a few other movements that could possibly add to the mix, but only if necessary. Again, try, discard, change, adjust experiment. The above movements should target various parts of the posterior chain, and can come in handy for someone somewhere, but it is doubtful you would need them all, especially if they are laced with movements from our P-Chain series, which in turn may help add the shape desired.

Generally, properly run CF programing is all we need, but fortunately (and unfortunately at times), we are a bit different. Some of us may need that extra kick in just that right area, to get us where we need to be. Hopefully, the movements above kick you right in your ass.

  

 

All Nike Ads..

  CrossFit Ad, no airbrushing, or computer imaging...which do you prefer?

References:

P-Chain 1

P-Chain 2

CrossFit Rear View 1

Strength:

Rest

Skill:

5-Minute Goat

For Score:

3-Muscle Up/1 rope climb

5-Bear Complexes 65/95

100m-Sprint

AMRAP 20 Minutes

*Every even round, perform Muscle-ups, every odd round perform rope climb.

Post rounds to comments, and fractions of rounds.

Comments

[chas]

I know vanity rears (no pun intended) it's ugly head in me, but I care about my buttocks and keeping it looking it's best in whatever outfit i'm wearing. Most women do, if not all. That's why you may find me doing a city block worth of lunges some mornings. For me, it's got to stay high and tight for as long as I can keep there! :)
The picks from Nike definitely looked graphicly enhanced, though some of my girlfriends, Ashley, would not have had to be airbrushed! I'll take the athletic, real deal. I have all the love in the world for women I know that work hard for it! Keep it up ladies! Great bottocks, Bonnie!!

[Angela]

6 1/3(m)rds.

Bonnie-I heart your butt the best!!!:)

[NP]

5 rounds

[stacy]

No question, Bonnie has a great butt...you and Chas are way more inspirational than the airbrushed Nike ads!!!

Amelia, congrats on your goat goal and achieving it early, nice work!

Two very modified workouts in and still pain free, i am so exctied. Thanks to Kara for being my rehab coach yesterday!!!

[Joey Franchise]

Not sure why but I, Joey Franchise, feel compelled to adress this topic on the ol assteroid. First off, Bonnie I didnt know u had such a great assteroid, your usually wearing so much clothing it is hard to tell. Let me speak for all the fellas on the assteroid topic. Ladies, ladies, ladies, dont be scared to throw down a double whopper with cheese once in a while, we love some durability on our women, ya underdig? We like a lil more cushion in the butt dept. What else am I gonna grab a hold of when we are slow dancing to some old school Boyz 2 Men "On Bended Knee". This is Joey Franchise signing off from work, back to you JB!!!!

[HN]

4 2/3 rds (m)
I started the first round with rope climbs (the un-knotted rope today! hooray!)
Modified muscle-ups - 9 pull-ups & 9 ring dips instead.
65 lbs. bear cycle

[jb]

franchise

no way to follow that my friend...a league all to urself

[Lori]

What exactly is a "Bear Complex"?!?

[ASH]

I am literally crying after reading The Franchise's comment. NICE!

Chas, I appreciate your appreciation for my "junk in my trunk." It's hard to carry this around sometimes but when a woman (with an excellent ass herself) gives a shout out to my booty...it's the best compliment EVER! Thanks.

[Ry]

I dont know that there is anything else left to say after franchise put that on the table....

[HN]

Lori - the bear complex is starting with the bar on the ground, clean, go straight into a front squat (its more efficient if you just do a full squat clean) then as you come out of the front squat go straight into a press overhead (again, its more efficient if you do a thruster), then place the bar on your back, go immediately into a back squat, come up and press the bar straight overhead. That is one bear complex. Not as bad as it may sound.

[Ella]

3 2/3 rounds m

[Min]

Noon class- fantastic work. I could physically see the fear in both Melanie's and Amelia's eyes while on that rope, and both made it to the top... way to push yourselves, ladies. Jodi- dips are lookin awesome. Watchin Patrick and Jordan battle it out was fun as well. Awesome group... gonna miss trainin you guys!

Franchise... wow. "Underdig" might be my new favorite Joe-term. Can't wait for this video to pop up.

[Jodi]

4 2/3 m rds
65# bear complex
7 pull-ups
9 pull-ups/9 dips
felt alittle weak with this wod

[Melanie]

4 1/3 rds m
Mindy, man was I ever freaked out, but i did it and i have the burn marks on my arms to prove it. I will definately miss you training me. Hopefully there are opportuniites in the future, I have learned a great deal from you, Thanks.

[holly]

Joe if your signing off from work then DO WORK! and lets not talk about double whoppers right now when chicken and greenbeans are whats on the menu for the 6th day straight! :(

[stacy]

Who would want to eat a Whopper anyway Joe!!!

[Bonnie Mac (The Mac Attack) <-- Yeah, I dunno... everyone seems to have a nickname these days.]

5 1/3 (almost 2/3, damnit)(m)
*modified muscle up, 9 pull ups & 9 dips

Franchise, whatchu talkin' 'bout wearing too much clothing? And I don't believe I've ever had a double Whopper (or a regular one) in my life... nor have danced to Boyz II Men since at least fifth grade (though I've done some killer dynamic warming up to some of their tune-age). And there haven't been too many such opportunities for "assteroid" grabbage. Apparently, I'm really missing out.

Do love the "underdig" though. I'm gonna have to throw that one down at some point.

Enjoy your chicken and green beans, Franchise.

Stacy & Chas - Thanks, guys!

[J. Franchise]

Bonnie, I think I will drop a great nicname on ya, just give me a lil time to research one that fits ya

[Bonnie Mac]

Crap! I forgot Angela!!! I'm sorry! Thank you to you too!

I... heart... you! (That pained me to say... "Heart" is not a verb.)

Thanks, Joe. Looking forward to it.

[holly_]

Stacy my mind has been going since i saw what you wrote and i was thinking am i the only piggy that would eat a whopper! Why wouldn't Stacy ever eat a whopper, then i caught on. I would also eat Two all beef patties special sauce lettuce cheese pickle onion on a sesame seed bun lol!

[Min]

One point for Team Lehman, lol.

Although, Holly... you should prob get a few points yourself just for putting up with a husband that makes comments like he ones he made today, lol.

[Franchiise Fan]

Hi PCF family, I am an avid crossfitter from Cleveland. I started crossfitting right before this years sectional competition. I went to the Arnold's to support some of the athletes from our box compete and I have been hard at it ever since. I met a few of your athletes from your box and I was impressed at the close knit community you guys have there. I look forward to reading your blog every night after work. It is always so imformative and helpful in my pusuit of getting better. I have to say here lately I find myself drawn to whatever this "Franchise" guy has to say. He is a riot. I sometimes have to travel to the Dayton area for business and would love to catch a wod with that guy. What time does he show up? Mr Franchise if your ever in the cleveland area come to Crossfit Legacy and catch a wod. Anyhow keep up the great work guys!

[holly]

im feeling sick! Franchise"s head has swelled to Maximum capacity people im moving out!:)

[J. Franchise]

Franchise Fan I truly am flattered by your comments. I train at 6:00am. Dude I would be honored to workout with a "fan". That is so cool!!! I really do try to keep everyone entertained. Im glad I amuse some people and Ihope it is understood most of the time I say what I mean, and mean what I say but it is meant to be in good fun. I am stoked that I interest you that much. Keep training bro, and chasing your dreams!!!! P.S.: I am starting a side venture called "Franchise Athletics". I will be selling t-shirts, hats, socks and so forth to keep everyone styling at the workouts. The front of the shirts say FRANCHISE ATHLETICS, and the back says "Do Work Son!!!!" I would be honored to send you the very first one fan, free of charge. Place your orders now people