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Mobility WOD

Every human being should be able to perform basic maintenance on themselves.

Pro Episode #11 – Bench Set Up Q&A w/ Laura Phelps-Sweatt- Pro-User Request
MobilityWOD
Hey Legion, Today’s episode comes to us an MWod Pro User request from Tyler Satnick. It just so happens that I was hanging out with some really, really good benchers. Here is their take on Tyler’s question. Keep the questions[…]
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Pro Episode #10 – Fixing the Shoulder Positional Fault/Tweak
MobilityWOD
I often consult with athletes that have just recently tweaked their shoulders but haven’t actually injured them. Sometimes we get a little zealous with a big lift or are messing around on the monkey bars or rings and simply mess[…]
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Pro Episode # 9 – Spinal Archetypes
MobilityWOD
Like the shoulder and the hip, the functional positions of the spine can be categorized into a few basic configurations. One of the goals we have in training athletes, is to create fluency across movements. This includes the spine. And,[…]
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Pro Episode #8 – Solving Problems of The Bike Part 2: Ankle Function
MobilityWOD
In Part 2 of this series, we take on common problems that we seen in the ankle function of our cyclists. The ankle continues sort of forgotten in the performance mix mostly because it makes so little fuss. In biking[…]
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Pro Episode #7 – Solving Problems of The Bike Part 1: Hip Function
MobilityWOD
This Mwod Pro series comes from users Kyle Norman and Joe Santos. We are going to try and address a question a week from our Pro users. One thing we know for sure is that athletes will start to look[…]
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Workout for March 1

Workout of the Day

Today, we are asking you to compromise your core a bit, and then challenge it. You're game, right? Of course you are!

Booyah!

4 rounds of:

30 second front, back, and side planks then... (only once) Max reps backsquat at 70%

Wait...what's that I hear? A you don't know what 70% of your back squat is? Well, we will help you figure it out. Boom. Done.

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Workout for February 28, 2011

Workout of the Day

Wait a second... I think I hear a big groan coming from y'all peeps that do not have pull ups down yet. Oh well....here's the WOD anyhoo. Have fun!

5 rounds, for pull up reps and weight:

Start a 2 minute clock, and do 25 sit ups

For the remainder of the 2 minutes, do weighted pull ups.

Rest between rounds

Ok then... so if you do not have weighted pull ups in your arsenal of CF exercises yet, do not despair! NEVER despair! You will simply do the hardest version of pull ups you can that allows you to get a few reps in. Personally, I think you are stronger than you think you are, so drop down to that next band and get after things. Or maybe...just maybe... today is the day you get a pull up! How awesome would that be!? BTW, if you are about to go for a big milestone like that, please let us know so we can draw the biggest possible crowd to cheer you on.

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Workout for February 27, 2011

Workout of the Day

Generally, push ups are always more of a problem for CrossFitters than they should be. Running comes in as a close second. Here's an opportunity to work on both!

3 rounds for time:

800 meter run

40 push ups

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Workout for Feb 26th, 2011