Tuesday 110215

Strength

1 – 10 – 1 – 20 – 1 – 30

Hang Power Clean

WOD

3 rounds for time of:

10 muscle-ups

10 deadlifts, 135#/95#

10 Burpees

IMG_6857 
Garry practicing to be a farmer!

For those of you who have kiddos who frequent the box, we're going to have to keep them out of the front space from now on. We've been pretty lax about it but recently they've been leaving a bit of a mess up there and there are some things like tools and ladders that aren't the safest play-things for them. Also, we'd like to limit the kid trips to the bathrooms to one kid at a time. After the group trips we've been finding quite a bit of water on the floor, kids with wet shirts, toys in there, etc. We do realize that the coaches kids are the likely ring leaders of this. The beat downs we handed them should do the trick. (That's a joke for any social services folks following our programming!) Thanks for understanding! 

Now for some good stuff! You know by now that we're big fans of Kelly Starrett's MobilityWOD. You guys are doing some of this stuff, right? Here's a great one that Garcia forwarded us regarding back pain. We've talked about the "upstream, downstream" concept – when you have an issue, say lower back pain, sometimes the solution can be found by looking at areas up or down from the back. Check out this video and if you're one of the many who have the occasional back twinge, try some of these movements during your cool down!


 

10 thoughts on “Tuesday 110215”

  1. As much as I HATE burpees, thank you for having them in this WOD as I would be doing them after the WOD anyway!!! 12 days to go:) YEAH!

  2. Sorry I was not there to witness any of the “beat downs.” I was told it was taken care of so I did not need to do any at home.

  3. What I love most about that stretching video is that his kids keep interrupting him, but he finds a way to keep going like they’re not there. It’s just like being at our gym! 🙂

  4. When you say, “kids” have water fights and cause problems in the bathroom…..is 18 years old still the definition of a kid? Ahem…Garcia….

  5. Jon, I just want you to know that the 2 WODs I’ve cancelled this week is nothing personal! I hurt my knee running on Sunday, and then I just found out I have strep throat. Hopefully, I’ll be in there next week!

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