Dont Forget to Bring in Some Goodies for Tom's Box!

Whether you specialize in Olympic weightlifting or find yourself wanting to improve in some of the difficult positions like the overhead squat, front squat rack position, and the deep squatting, Kelly Starrett and Diane Fu of San Francisco CrossFit provide some mobility drills to incorporate into a warmup session that help do just that. Observe how Diane has four “core” mobility drills that she feels make the most impact on her lifting. She hits those four mobility drills just about every day prior to her lifting session and it takes her 15 mins or less to see significant change in her range of motion (ROM). It also helps to get in the habit of testing your ROM before each drill to baseline your position, and retest afterwards to see if you were able to elict change. It’s scary how much ROM Diane regains just after a short time.

Start piecing together your “core” mobility drills, and make time each and every day to accomplish them. If you can’t make it into the gym early to do your mobility homework then try ways to do them at home or work. You’ll get the most out of it just prior to your training session as long as you don’t tire yourself out, so engage your coaches for mobility ideas, make time on Thursdays to come in and learn more mobility drills, or simply pick through the wealth of knowledge that is the Mobility WOD (MWOD) website also run by Kelly Starrett.

A very special happy birthday shoutout to Jason B. Jason has had a busy year highlighted by the birth of his daughter. “Coach” Jason is best known for his false starts in workouts, cutting through parking lots on his warmup laps (and trying to coax others to do the same), his incredible words of encouragement to others, and his ability to push others to dig deeper than they thought they could (i.e. Alice’s strict chin-up post workout). Happy Birthday Jason from all of us here at Intrepid!

WOD 12.17.11

“Standards Workout”

4 Rounds:
10 Wallball shots
10 Pushups
10 Box Jumps
10 Push Presses

Athlete: For every “no rep” you will do one Prowler push Post-WOD
Judge: For every “no rep” you don’t call on the athlete you will do one Prowler push Post-WOD