Mobility tonight at 6:30- From Melissa– For those of you fellow cross fitters who aren’t familiar with Kelly Starrett, you should get to know him. He’s a renowned physical therapist in the Crossfit community (and, as a fellow physical therapist, one of my idols) who works with the likes of Games athletes and Olympians. His book “Becoming a Supple Leopard” and his mobilitywod videos break down a lot of our mobility issues which can lead to movement faults. (No, I did not receive any kickbacks for promoting him…haha). These are awesome tools you can use on your own to continue to mobilize your way to becoming your own supple leopard.
This week will work on a lot of banded hip opening and shoulder smashing/internal rotation mobilizations. This internal rotation range of motion of the shoulder is necessary for the high pull part of the shrug. Many of us lack the mobility in our shoulder joint to allow good internal rotation, which can then in turn put more stress on other parts of our shoulder.
Please feel free to let myself or Jen know if there is a specific body part you would like to be addressed in class. We are always open to constructive criticism/suggestions…after all, this class is to benefit you all!
Barbell Club at 6:30- If you want this class to stay around come show your support for Coach TR and lift some heavy weights!
Survey Feedback Series
The people want more blog posts that are specific to movement tips, prep and review, more weekend class hours and open gym hours.
Some great feedback here. The coaches will start putting together some material on some of the elusive movements like kipping toes to bar and muscle ups, but we will also touch on the basics such as a deadlift and air squat. We will talk about tips and ideas to improve on the efficiency of these movements as well as movement prep in order to be able to get your first toes to bar, muscle up or handstand push up.
Weekend classes and open gym hours. I realize we do not have a slew of classes on the weekend, but sometimes the classes we do have only get about 5-7 people. We will be working in our Fit/Sweat/Endurance class soon (name is obviously undecided). We are also be introducing our Outside The Box class. For now these are the only class times on the weekends that we will add. However we will be adding a permanent Sunday night open gym slot. We will have our usual 9-noon with yoga at noon, then we will open up again from 5:30 pm to 7:30 pm on Sunday nights. During our evening open gym hours on Sunday we will have a Coach here to help you with any of your fitness needs. I will announce on the blog which coach will be here for that Sunday in case you want to play favorites. They might be working out or helping another athlete, just grab them when they are free and ask all your burning questions! Coaches Office Hours will start Sunday April 12th!
It is time to run, it might be a little chilly, but we need to get outside!
WOD
20 Hanging Power Snatch
15 Ring Dips
800 M Row
600 M Run
15 Ring Dips
600 M Run
800 M Row
15 Ring Dips
20 Hanging Power Snatch
Fitness 95/65
RX 115/75
RX+ 135/95
**30 min Cap**
Barbell Club WOD
Overhead Squat 3/3/3/3/3
then
Find a 1 Rep Max Squat Snatch