It's All About Mobility!

You Must Visit, Bookmark and Check this site out on a regular basis... or don't ever tell me you feel tight or sore again!

http://www.mobilitywod.com/

Kelly Starret (aka K Star) has the most amazing stretching, rehab, mobility information in the universe and he has just started a blog with daily mobility workouts. The videos are easy to follow and will help to keep you progressing as an injury-free athlete.

Are your Hip Flexors tight? Watch his video and perform the Mobility WOD...

(Double click to view in a new window)

DB Loves Burpee's!

We had two really tough workouts last week, and saw some amazing performances.
Here are the results;

#1)
3 Rounds for Time;
500m Row
30 Box Jump #4
25 Back Extensions
20 Deadlift 205lbs

AB 25.47
AJ 19.04
AL 33.51
DB 23.47
JD 26.27
JG 18.21
JH 27.12
KM 29.46

#2)
AMRAP 20min;
7 Back Squat 185lbs
10 DB OH Lunge R
7 Burpee's
10 DB OH Lunge L

AJ 8 rounds
DB 6 rounds
EK 8 rounds
JD 7 rounds
JG 6 2/3 rounds
KM 7 rounds
YR 9 rounds

This week's workouts are;

#1)
"Rowing Hellen"
3 rounds for time of
500m Row
21 KB Swing 24/16k
12 Pull-ups

#2)
4 rounds for Time
400m Run
50 Air Squat
50 'ab mat' Sit-ups

3,2,1...Go!

How Your Sports Bra Affects Your Running

Baby Step #3: Get rid of the bad stuff in your house and snack right!

For the Love of Lunges...

Team Jain work'n it this weekend!

Open your eyes Ashish...

Awesome job last week by everyone... here are the results;

#1 Clean, Box Jump & Pull-ups
AB 5 rounds
AJ 3 2/3 rounds
DB 4 rounds
JD 4 rounds
JG 4 2/3 rounds
KM 4 rounds

#2 Wall Ball and Jump Rope
DB 9.30
JD 16.06
JG 13.03
JH 16.30
KM 13.06
MM 10.12
YR 8.53

This week we have two great WOD's to work on....

#1
3 Rounds for Time;
Row 500m
30 Box Jump #4
25 Back Extension
20 Dead Lift 205lbs

#2
AMRAP 20 minutes;
7 Back Squat 185/135lbs
10 OH Lunge R. 45/30lbs
7 Burpee's
10 OH Lunge L. 45/30lbs

Check out these interesting links;

Why We CrossFit

Is There a Difference Between Exercising and Training?

Trainers Workout

Sunday; Hellen on Steroids
1,200m Run
63 KB Swings 24k
36 Pull-ups
800m Run
42 KB Swings 24k
24 Pull-ups
400m Run
21 KB Swings 24k
12 Pull-ups
(25.13)

1 rep Max Push Press 180lbs

Monday; AMRAP 20min
7 Back Squat 185lbs
10 OH Lunge Right 45lbs
7 Burpee's
10 OH Lunge Left 45lbs
(6 Rounds completed)

Tuesday; 3 Rounds for Time
10 Snatch 95lbs
200 yard sprint
(4.54)

HSPU; 7,5,4,5

Wednesday; Rest day

Thursday; 2 Rounds x 24 reps
Deadlift 240lbs
Box Jump 30"
Wall Ball 20lbs
Bench Press 155lbs
Box Jump 30"
Wall Ball 20lbs
Clean 120lbs

Friday; 10 Rounds
10 Thrusters 95lbs
10 Ring Push-ups
(16.57)