wed 1/15





WOD Daily Reading
Front Squat (15 min to highest 3 rep) 

Deadlift (10 min heavy double 2 rep)


fitness challenge (Time)
500m row
50 box jumps 24/20
40 kb swings 55/35
30 burpees
20 goblet squats 55/35
10 tire flips

On Fire (Time)
7 Rounds
5 Deadlifts 225/155
6 Burpees
7 Pullups



Why I ran a marathon, qualified for Boston, and may never race again20 Tips That Will Make You Better at Olympic Weightlifting

Marines: Most Female Recruits Don’t Meet New Pullup Standard

Why You Struggle to Train Overhead – and What to Do About It

Chest & Shoulder Mobility

-via Super D

Today we are taking a look at three parts of the body that often need attention if you are lifting regularly. These are the chest, the shoulder, and the elbow.

We will start with the chest. For the bigger lifter, a lacrosse ball can be too small. So we’ll use an indoor shot-put instead, and take look at how to use it effectively. You will feel it working straight away!

Next, we will check out a simple way to fix pain in the elbow. For this we will use, a floss band, a stretch band and a hand expander band.

Finally, seeing as most of us spend most of our time with our shoulders hunched forward, it’s no surprise that sometimes they refuse to comply. We’ll work with a couple of bands to restore your shoulders back to proper function.

From Derby City CrossFit