Archives for Apr,2016

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Skill/Strength: Athlete’s Choice
Fix it Friday
10 – 15 mins to
Work on a Weakness

WOD: Conditioning
For time:
50 Deadlifts (115/80#)
50 Walking Lunges
40 STOH (115/80#)
40 Toes-to-Bars
30 Power Cleans (115/80#)
30 Burpee Box Jumps (24/20″)
20 Thrusters (115/80#)
20 Triple Unders

Finish: Midline
25 V-Ups

Ring Rows

Skill/Strength: Strength
Back Squat
3 x 5 @ 70% of 1RM

WOD: Conditioning
10 rounds of:
1 minute of Rowing (meters)
Rest 15 seconds
30 seconds of Ring Dips
Rest 15 seconds

Finish: Midline
3 Rounds:
30 seconds Hollow Rock Hold
30 seconds Superman Hold
30 seconds Rest

Team WOD

WOD: Conditioning
In teams of 4, complete 4 rounds “relay style”
1 rope climb
10 DB Squat Clean Thrusters 35/25
20 Box Jumps 24/20
30 Abmat sit ups
40 Double Unders

** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute AMRAP
** No more than 1 box and 2 sets of dumbbells per team.
** Sub 3 rope pulls for 1 rope climb.
** Full hip extension on top of the box.
** Sub 100 singles for 40 doubles.

Mobility Workshop

Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What does mobility have to do with CrossFit?

Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means reduced injury, greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive workouts.

What is the difference between stretching and mobility?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

Easy answer- it’s important because you perform better in life!

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