140514 Wednesday 1000 & 1800


Mobility is the key to make all of the technical lifts easier. It is going to be painful, it is going to take time, and it is going to be amazing. For the last couple months YOU have done many banded distractions and squat therapy. You have a whole toolbox full of options to use throughout the day. We have done many banded distraction of the shoulders, hips and ankles. You can do these and should do these a couple minutes throughout the day. But lets face it…we won’t do this so find a mobility buddy. Last night Jack asked me if I had done my 15 minutes of mobility…which forced me to smash my spine with a lacrosse ball. He kept me accountable. Try to find that person. Everybody should have a Crossfit Platonic Partner (CPP) like that!

For Cheyennes willingness to have her calves smashed!!

You athletes put in much work. So much work that it is literally amazing. How are you living the rest of your day. Is it sitting down, at a desk, in front of a keyboard? When you go home will you sit down and watch the new episode of Breaking Bad? This adds up. You will literally spend 12-16 hours in a sedentary position. Even if you do go hard for your hour in Crossfit you will still be considered to be sedentary.

What to do? Do squat therapy. It is easy to do, you know how to do it and you can do simple repetitions throughout your day. Your coworkers will probably look at you like you are crazy…what a perfect time to give them some of that Crossfit Kool-Aid! You are literally designed to have squat with full range of motion . Hack the body! Make it do what it should do and turn your coworkers onto this concept.

Jared – FTCF

WEAR CLEAN SOCKS! Or not. It is really up to you!

A. Skill WOD
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

20 Minute AMRAP
10 Pushups (Triceps next to body)
15 Wall Ball Shots 20/12lbs
20 Kettlebell Swings (24/16 kg)

Partner Assisted
10 Minute
Quad, Adductor, Hamstring smash

This should help movement for tomorrows strength portion.

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