New Year Resolutions take one: Mobility by Coach Milo

New Years is a great time when everyone enjoyed getting that “clean” slate to re-set their brain and start working towards a goal that has clearly been in the head for a while regardless of what they say.

I’m not going to delve into should we do resolutions or goals or if they are good or not. It’s more about finding what works for you regardless of what everyone else says. So do you first off. But I will try to add in my two cents to help you succeed along the way!

Im going to take a stab in the dark and say a lot ( maybe most of us…?) have set the ever elusive goal of “Stretching/ doing more dedicated mobility”! Some may have just stated the fact that they need to stretch more. How are you going to judge this a success ? Some of you have stated that you will do 15 minutes a day as thats easy right ? I mean its only 15 minutes ? Ok, come 4th of Feb when you are bogged down at work, feel crappy and forget or just blow it off altogether, what are you going to do then ? Try again in 2020?

I’ve been playing around with this so for myself I’ve made it more manageable by keeping a track each week and have set the challenge of getting a minimum of 1 hour a week. Not a lot and I aim to get more if I can but if I don’t and get the hour then happy days. 52 hours of Mobility in a year isn’t bad going! Especially if I actually count how much I did last year haha

If you know you can hit the 1 hour easily then change up the number as you best see fit but make it something that IS achievable and worst case scenario when you SMASH your goal next year that you can make it more challenging 🙂

I will only caveat this with one thing to keep it mind, mobility is like fire. If you can’t control it it can be dangerous. Make sure you don’t over do it and can still CONTROL your Range of motion. More to follow on this soon with another blog and some videos !

Now whether you call them goals , resolutions , targets or a challenge is irrelevant as long as it WORKS for you. Ignore the trends or whatever is being said on the “gram”. Find what works and ignore the rest. Keep us posted how you get on and how you are approaching your goals! Get Swole and flexy this year !

Head Coach Milo ( milo@crossfitthames.com )


Monday

…at the 0:00
AMRAP 6:
15/12 Cal Row/Ad/Ski
10 TTB

…at the 10:00
AMRAP 6:
100m Run
15 Power Cleans 40/30kg

…at the 20:00
AMRAP 6:
15 American KB Swings 32/24kg
10/7 Cal Row/ Ad/ Ski

…at the 30:00
AMRAP 6:
10 Burpees
15 OHS 40/30kg

Tuesday

Classic CrossFit

A) Thruster
Complete a 3 rep max

B) Every 3min x 5 rounds: (score is slowest round!)
250m Row
7 Thrusters 60/40kg
14 pull-ups

MetCon

Get as far as possible in 16min…
Run 200m
15 Weighted Sit Ups
50 Double Unders
Run 400m
30 Weighted Sit Ups
100 Double Unders
Run 800m
30 Weighted Sit Ups
50 Double Unders
Run 400m
15 Weighted Sit Ups
100 Double Unders
Run 200m

Rest 3min.

Get as far as possible in 16min…
Row 200m
15 Push-Ups
50 Russian Twists with 5kg. plate
Row 400m
30 Push-Ups
50 Russian Twists with 5kg plate
Row 800m
30 Push-Ups
50 Russian Twists with 5kg. plate
Row 400m
15 Push-Ups
50 Russian Twists with 5kg plate
Row 200m

Wednesday

0-9min.
A) 1-Mile Run (Time)

9-24min.
B) Find your 3 rep MAX Deadlift

24-30min
C) Max Wall Balls 9/6kg
*every time you break do 5 burpee

Thursday

Classic CrossFit

(0-15min.)
A) Power Clean
5RM Power Clean “Touch and Go”

(17-25min.)
Max Shoulder to overhead 60/40kg
*Starting with an EMOM: 5 TTB

(27-35min.)
Max Hang Power Cleans 60/40kg
*Starting with an EMOM: 3-5 Muscle Ups / Chest to bar / Pull Up / Ring Rows

MetCon

Every 4min. x 4 Rounds:
500m Row
25 Wall Balls 9/6kg

Rest 3-5min.

Every 4min. x 4 Rounds:
400m Run
25 American KB Swings 24/16kg

Friday

(0-15min.)
A) Back Squat
Build up to a 2RM

(18-24min.)
B) 6min. AMRAP:
10 Back Squats at BW (.70 for ladies)
15 Pull-Ups

(27-33min.)
C) 6min. AMRAP:
10 Back Rack Lunges 60/40kg
15 H.R. Push-Ups

Extra fun if time allows:
150 Russian Twists with two 5kg plates

Saturday

Valentines Day Throwdown!