Oh. Neat.

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Strength Focus

IMG_9478Front Squat
1×1 Heavy
2×1 Moderate

CrossFit WOD

1. Snatch
    3 x 1, heavy

IMG_94392. “Neat”

3 rounds for reps of:
   Kettlebell Swings -1.5 pood M/1 pood W
   Wall Ball -20#, 10′ M/14#, 9′ W

Round 1-  :50 on, :10 off after each movement
Round 2-  :45 on, :15 off after each movement
Round 3-  :40 on, :20 off after each movement


Welcome to your 1st class, Donnie!


Welcome back for another visit from Alaska, Ashley!

Today’s MWod episode is a great fix for those pesky tight tissues of
your armpit/scap region.  When athletes are missing basic range of
motion (Ie. they are dys-supple) the body has to account for force
generation in those compromised and compensated positions.  For example,
if your shoulder sits anterior in the socket (Delta-Bravo shoulder
postion) muscles of your rotator cuff like the subscapularis have to
work in really horrific positions.  This is one of the reasons why poor
positioning begets poor mobility (it’s a wonderfully developed positive
feed back loop that creates work for doctors, physios, chiros, osetos,
etc).   So a matted down sub scap is likely just  a symptom of poor
shoulder mechanics.   So, fix your shoulder mechanics, and treat the
symptom.  We  work with some pretty badass/strong athletes, I have to
get my hands pretty fired up to get into the armpit of the likes of a
Diane Fu or Jesse Burdick.  So I don’t.  Instead, they are waaaay more
effective at treating this stiff rotator cuff tissue.  Heck, you’ve
already gone to the trouble of tapping or voodoo flossing a ball to a
barbell. Might as well clean up this shoulder while you are at it.

Mission:  Two min a side.

Test/Restest:  Shoulder extension and pull up

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