Feeling fine with 9 Days to go!

Wednesday, May 2, 2012

LA Sports Massage will be giving out free 10 minute massages at the Cook Off on Saturday!

Mobility:
Jog 400 meters
Keg Drill, 2 minutes
Wrist Mobility, 60 seconds

Warmup:
2 Rounds of:
5 Kick up to Handstands
Frogstand or Tripod, 10 seconds
5 Tuck/Straddle Press to Headstand OR 10 Hip Extensions

Skill Review/Strength:
Take 12 minutes to practice and load up your squat clean weight.

Workout of the Day:

“J.J.“

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Cool Down:
Row 1k, slowly
German Hang, 30 seconds
Quad on Wall, 60 seconds each
Hip Mobility on Box, 2 minutes each

The above video is from the Mobility Wod site and underscores a few important issues.  First, we have to work on our nasty painful bits.  Tendonitis of the elbow is a very common occurrence among athletes and CrossFit is no exception.  After a load of pullups, practicing muscle-ups or heavy cleans our elbows can get inflamed and we need tools that help us recover!  I used to experience this problem regularly and it can be very annoying as we are constantly pulling and pushing something.  Second, the process of dealing with our issues might not be very pleasant and we have to learn to appreciate the good pain.  I had to laugh while watching this dude get worked by Kelly, he is so stoked when he finally gets a break.  Last, is the interesting notion that there is no real evidence as to why this works!  From Mobility Wod:

Look, we can only hypothesize about what’s really going on with this technique.  We are pretty sure that compression tack and flossing (Voodoo Flossing) does some of the following:

1) Restores sliding surfaces of the compressed and regional tissues being wrapped. (Like Self Inflicted ART)
2) Pushes swelling out of joints/tissues when used to treat in this way.
3) Re-perfuses tissues that have poor blood flow
4) Creates flexion gapping at joints like the elbow restoring normal joint motion.
5) Voodoo
6) It works really, really well.  Especially on hot elbows.  Nothing I’ve seen, experienced, been taught, or trained on solves this problem as effectively.

That last point is what intrigues me.  Looking forward to testing it out!  Click HERE for work on the knee as well.

Zeb