Some work on shoulder positioning with Mikko Salo (Winner 2009 CrossFit Games) from the vaults.
Next week will see the start of a new weekly feature on improving your mobility and positioning. Your first starting point on your road to soupleness is KStarr’s excellent MWOD project. The goal of our weekly feature is to explore some of the mobs (mobilizations) in more detail and to give you options on how to tweak (modify) them to your own requirements. This will hopefully serve as a useful companion to MWOD and make you a better human being.
Meanwhile we have somewhat of a treat for you today..Oh no you didn’t..Yes, Fran time!
Jay, one year ago, hitting a new PB on Fran.
Workout of the Day
21 – 15 – 9
Today’s video is a rather long lecture from Robert S. Sapolsky, a famous primatologist and neurobiologist. How does stress affect us, and what can we learn from other primates?
If you’re tough enough to watch the whole video, please post your thoughts to comments.
Workout of the Day
3 Intervals of:
4 min AMRAP (As Many Rounds/Repetitions As Possible) for max Kettlebell GTOH (Ground To OverHead)
21 Kettlebell swings 32/24kg
12 pull ups
Max rep Kettlebell GTOH (Ground To OverHead), same Kettlebell as for the swings
REST 2 minutes
Today’s workout is a classic. 20 minutes of pure muscle up, handstand push up and kettlebell swing joy! No muscle ups or handstand push ups yet? Not to worry, we’ll have plenty of appetizing options for those movements ready for you.
Now let’s talk strategy for a moment:
How would you approach this workout (let’s say you can do all the movements)? All out from 3..2..1..Go! ? Set up a pace, let’s say 1 round every 90 seconds, and aim to stay with it? Are you going to break the sets down or aim to finish your sets always unbroken? Kipping or strict handstand push ups? False grip or no false grip on the muscle ups? “Traditional” american swing on the kettlebells or more of a snatch style technique?
These are some of the things that can factor in on how today’s workout will go. On the other hand, you can just show up and see how it goes.
Post your thoughts on strategy to comments.
Workout of the Day ”Nate”
As many rounds as possible in 20 minutes of:
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings 32/24kg