Monday 3-3-14

mtBiking_Blanket_Creek
Riding Blankets Creek with James, David, Laurie and JT

Fitness is more than workouts:
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Shoulder Press (5×5 75%)
Kalsu (Time)
100 Thrusters for time 95/65lbs
Every minute on the minute, stop and do 5 burpees.
OR…
Heavy Kalsu (Time)
50 Thrusters for time 135/95lbs
Every minute on the minute, stop and do 5 burpees.

Favorite Stretches
-via CrossFit Invictus

We all know how important flexibility is. If your body is not mobile enough to get into the proper positions you are going to be fighting (1) the weight of the bar/dumbbell/kettlebell and (2) yourself! Most people find stretching and mobilizing about as enjoyable as spending an afternoon at the DMV. When I stretch I want the most bang for my mobilization buck (i.e., easy and effective positions). Here is a list with my favorites! (MobilityWOD.com is also great resource)

Wrists

How often do you stretch your wrists? Probably not very often, yet how often do we use the muscles of the forearm? Almost always! I do these stretches if I am holding a bar on my shoulders (press/push press/jerk/front squat/thrusters/cleans). If your wrists hurt don’t just cover up the problem with wrist wraps. Strengthen and mobilize your wrists!


The photo on the left is an example of extension, and the photo on the right is an example of flexion.

Shoulders

These stretches are good prep for any overhead lift or pressing motion (dips, bench press, jerk, etc). If you are lacking range of motion at the shoulder/thoracic spine many people will often compensate by overextending the lower back (lumbar lordosis)… never a good thing with weight overhead.


The photo on the left is an example of extension, and the photo on the right is an example of flexion.

*put a lacrosse ball in your upper trap and move your arm through a complete range of motion

Thoracic Spine

If the thoracic spine is kyphotic (rounded) the lumbar spine could become overextended (arching of the lower back) which could cause back pain and/or injury. If you spend a lot of time seated either driving or sitting at a desk this one is necessary for you! Think of your thoracic spine as the transmission for your lifts if it is not kept straight/extended then you will be “leaking” power as you move, “set your back!” or “chest up!” as you may have heard your coach say.

This photo is an example of extension.

*Lay on the “peanut” on the floor (two lacrosse balls taped together) and get some extension through your upper back.

Commit five minutes per day to your body to keep it healthy! It will pay off!