Modern life has made us a hot mess.

The big struggle a lot of people have when they start trying to do CrossFit or trying to Oly lift later in life is with mobility. Don't get me wrong, technique and strength are lacking when you're new too, but these can and usually are practiced away while mobility gets the short shrift.

Work it. Take what we teach you and try to make some time to do it a bit every day. Watch the www.mobilitywod.com videos and learn from K-Star, the Buddha of Suppleness.

What we do at CFD is good, but it's not enough if you've been behind a desk for ages.

So, while you're not going to win a mobility championship...what it does do is allow you to get in the proper positions which allows you to lift more and at reduced risk of injury which makes you stronger so you can lift more...

Dedicate 5-10min a day outside the gym. See what changes you can make.

On the minute for ten minutes:

3 front squats at 60-65% of max. Trend lighter on this one and concentrate on speeeeeeeeeeeeed.

and then....

Three rounds of:

• 10 Hang Clean Thruster
• 15 Pull Up
• 10 KB Swing