The Fun Part

Five rounds for time of:

Run 400 meters

20 Burpees

15 Two-hand dumbbell Bent over row, 50 pounds each

Josh Everett 16:01, Kristan Clever 17:45 (35lb)


The Mobility Project has been going strong within the CrossFit community, we just put a link up on the left side of the website if you want to explore.  The idea from their site is simple:

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful.

It’s too much to mobilize everything, all the time, everyday.

Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.

I think some of the videos turn people off, because they include weird positioning with rubber bands and balls, sometimes working on something that doesn’t pertain to you individually.  That’s ok!  The message is to just deal with whats limiting your performance!

  We have been spending more time performing classic stretching series after the workouts.  These things aren’t fancy, but a little bit regularly can go a long way and every now and then throw in a long session.  Try to put together a 30 minute stretching series.  I did recently and only made about 17 minutes…brutal stuff.  Or you can visit Crose on Sunday at 4:30 for yoga class!  Either way, I’ve listed some of the common stretches below with links.  Heed the words above to “Remember the areas that feel like a Shaman’s Blow.”

pike stretch (seated or standing)
cat stretch (shoulder flexion)
german stretch (shoulder extension)
right/left front split after warming up lunge and single leg half split
First On Ramp class ever, doing the classic Quad on Box stretch

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