Saturday November 2, 2013



Junk yard dog
2 rounds of 7 Reps:
PVC dislocates
Snatch Balance



15 minutes to establish a 1RM Hang Snatch.



20 Clean & Jerks (115/75)
60 Jumping Lunges
15 Clean & Jerks(135/85)
40 Toes to Bar
10 Clean & Jerks(155/95)
20 Target Burpees 6??

-20 minute cap-


Cool down:

Cobra Stretch
Hamstring and IT band Stretching with Band

reat Mobility

McCoy had a great post a while back that explained how the most competitive olympic weightlifters in the world, have incredible flexibility/mobility. As a physical therapist, crossfit coach and athlete, I cannot under estimate the importance of addressing your lack of mobility. As cross fitters, we all want to just show up, lift heavy weights, get a great workout, have our scores on the top of the leader board, and look great in the process. The thought of coming to class an extra 15 minutes early everyday mobilize or staying a few minutes later to work stretch, seems boring and not very much fun. But it may be the one thing you are lacking from taking your fitness to the next level.

During Games training, I was getting so much stronger with all of my lifts except my clean and jerks. I not only plateaued, but was actually regressing because I was developing shoulder pain. The tipping point came after we had a full squat clean and jerk workout, and I really struggled. I felt so discouraged and demoralized. Diso pointed out my poor front rack position and I gave him the usual “I know, I know” answer. But then he physically pulled me aside and helped me with a partner assisted front rack stretch. I was able to get my elbows up and I immediately improved my front rack position. It was like a light bulb went off in my head and I finally understood what I had been missing. So I worked on it everyday for 5 days and retested my clean and jerk. I went from struggling to hit 255, to fairly easily putting 270 over head. It only took 5 days and my jerk went up 15lbs. Not only did my weight go up, but my shoulder pain went away. Mind blowing to me that I had not addressed it sooner.

Lately I have been spending a lot of extra time in class working with some of our more “mature” athletes, addressing their squats, or lack there of. Just like me, their results are astonishing. In about 2-3 visits, they not only have improved their squat depth, but they are adding weight and decreasing their complaints of knee pain. Its so awesome and I get really pumped up about it. I think you should too. 

If you can’t perform a movement, then you really need to figure out why. If you can’t figure it out on your own, ask one of our coaches. Once you do understand what you need to do, actually do it! Your results will also be amazing. You will be really glad you did.

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