Drake Mernick making ohs look easy
Why are kids more flexible than adults? Flexibility is one of the most neglected domains of fitness. People often think in order to get stronger and faster that they have to lift heavier. That’s only partly true. Mobility is key to efficiency, strength and injury prevention. We’ve talked about it a lot lately, but I wanted to take a moment to elaborate on mobility. Kids were in the fetal position not too long ago inside their mother’s womb. They are forced to be flexible. Remember, your body will adapt to anything. The process of inflexibility happens over years of not being in the fetal position. However, you can reverse that process by working on mobility daily. Pick an area that needs to be addressed, show up 5 minutes early to class and make it a point to work it in before your warmup. Over the course of one week you’ll have targeted 4-5 areas that need improvement. Keep doing that and what happens? Your body starts adapting to the demands of being more mobile. It’s not rocket science. GET IN THE FETAL POSITION! – WW
Skill –
Part A) Med Ball cleans
Part B) 15 minutes to find a 1RM Clean & Jerk
WOD –
3 Rounds for Time of:
135/95 Front Squats, 12 reps
Burpee pull-ups, 12 reps
Cool Down –
Tabata Double Unders
Travel WOD for Road Dogs –
15 minute AMRAP of:
5 Clapping Push-ups
10 Jumping lunges (each jump is 1 rep – alternate legs)
15 sit-ups
*Remember all CrossFit style workouts are scalable/modifiable to each individual’s fitness level
Worked up to 275# on clean and jerk… need to re-establish confidence.
WOD 5:17 RXD
huge improvement during the 15 minutes. Open gym time to work on split jerks sonnn!
Road dog wod from Havasu….only 98 this morning so we were good;).
Rob – 13 rounds 2 push ups
Denise – 10 rounds even
Thanks Wayne, good start to our week.
Keep it up guys. That’s what those wods are for stay on point!
Road dog wod from maui, Joe 15 +5 p/ u cammi 7+11 sit UPS thanks wayne!
What vacay? U guys are down for the cause! Good work Joe and Cammi!
C&J=85# PR
WOD: 15:55 65#/Red Band kip pu
Tabata DU’S #44
You’re making progress daily, Paula. Keep up the hard work and I will guide you in the right direction. Be patient with your progress and stay at it!
C & J w/Michelle 115#
WOD 12:49 Rxd (goal was 11 min but those were a lil heavy 😉
Tabata DUs 75!!!!!!(last week 18) YES! Mr Wayne you are getting this girl somewhere!!!! THANK YOU
BTW, i did plenty of fetals positions today, you’d be proud!
Your work ethic is off the charts. Just like Paula I am glad I am getting a chance to channel your work ethic into making progress as an athlete. I look forward to seeing you guys grow into certified bad asses
So excited to lift with you again! 😀 I’m a lucky gal
C & j 95#
WoD 8:41 75#
Tabatas 127 with crying invloved since my screw came off 3x 🙁
Good job Wifey Willette! Next time let me fix it. You would have only missed 1 round.
Sorry to hear you had a screw loose 🙂 But you were flying on those DU’s!
Clean n Jerks – 115lbs (ran outta time due to a metal splinter – but what doesn’t kill ya’ makes you stronger hopefully)
WOD – 13.52 with 75#, and split my burpees and pu’s into two movements
Cooldown – 80 Airsquats
I think I left my book out on the weight stacks, sorry for being a slob.
Michelle! omg you honestly make me laugh whenever i read any of your posts and texts hahahahaha… glad i get to see you daily now 😉
Since I can not make the 6pm Monday Class – BaseFit it is…which by the way KICKS MY ASS!
Tabata THIS!
Wall Balls 10#
Box Jumps
KBS #26
187 reps
oh ya….cool down 100AbMat Straight Legged Sit-Ups