Mastering Mobility for Exercise at 2pm today. What exactly is self myofascial release?  What’s actually happening when I use a foam roller?  Why are my muscles tight?  Why can’t I just stretch?  Why does it hurt when we press on a certain place?  I foam rolled once why isn’t my squat fixed?  What do my pecs have to do with overhead positions?This is a fast paced, in-depth overview of fundamental soft-tissue physiology and biomechanics as they relate to exercise.  Coach Adam will not only instruct you on HOW to mobilize and treat areas for common movement faults, but explains WHY we do what we do. Gaining a greater understanding of how your own body works translates to – less pain, greater flexibility, more power output, consistent strength, faster metcons…and maybe better abs. Maybe.And and all mobility tools welcome. $20/person. 2-3 hours running time.

================================================================================================================================================

2 Rounds for time:
25 walking lunges
25 pull-ups
25 sit-ups
25 box jumps, 24/20
25 double-unders
25 ring dips
25 toes to bar
25 kettlebell swings, 24/16
25 hang squat cleans, 75/65
25 good mornings, 45/35 (must use same barbell from above)
25 wall-ball shots, 20/14
3 rope climbs, 15-ft. rope

This Saturday be sure to take advantage of Mastering Mobility for Exercise. What exactly is self myofascial release?  What’s actually happening when I use a foam roller?  Why are my muscles tight?  Why can’t I just stretch?  Why does it hurt when we press on a certain place?  I foam rolled once why isn’t my squat fixed?  What do my pecs have to do with overhead positions?This is a fast paced, in-depth overview of fundamental soft-tissue physiology and biomechanics as they relate to exercise.  Coach Adam will not only instruct you on HOW to mobilize and treat areas for common movement faults, but explains WHY we do what we do. Gaining a greater understanding of how your own body works translates to – less pain, greater flexibility, more power output, consistent strength, faster metcons…and maybe better abs. Maybe.And and all mobility tools welcome. $20/person. 2-3 hours running time.

===============================================================================================================================================

Strength:
Deadlift, 5×5 (A)

Conditioning:
AMRAP 12:
Run 200m
10 kettlebell cleans, 24/16 (RX does 20 reps)
10 kettlebell push presses, 24/16 (RX does 20 reps)

Finisher: L-sit holds on rings, accumulate at least 90 seconds.

This Saturday be sure to take advantage of Mastering Mobility for Exercise. What exactly is self myofascial release?  What’s actually happening when I use a foam roller?  Why are my muscles tight?  Why can’t I just stretch?  Why does it hurt when we press on a certain place?  I foam rolled once why isn’t my squat fixed?  What do my pecs have to do with overhead positions?This is a fast paced, in-depth overview of fundamental soft-tissue physiology and biomechanics as they relate to exercise.  Coach Adam will not only instruct you on HOW to mobilize and treat areas for common movement faults, but explains WHY we do what we do. Gaining a greater understanding of how your own body works translates to – less pain, greater flexibility, more power output, consistent strength, faster metcons…and maybe better abs. Maybe.And and all mobility tools welcome. $20/person. 2-3 hours running time.

===============================================================================================================================================

Fitness & performance:
“Jackie”
For time:
1000 meter row
45 pound thruster, 50 reps
30 pull-ups
*Compare to 1/3/2015

Accessory:
Ring dips, 4 sets of max reps

Note – Benchmark Jackie on Thursday!

This Saturday be sure to take advantage of Mastering Mobility for Exercise. What exactly is self myofascial release?  What’s actually happening when I use a foam roller?  Why are my muscles tight?  Why can’t I just stretch?  Why does it hurt when we press on a certain place?  I foam rolled once why isn’t my squat fixed?  What do my pecs have to do with overhead positions?This is a fast paced, in-depth overview of fundamental soft-tissue physiology and biomechanics as they relate to exercise.  Coach Adam will not only instruct you on HOW to mobilize and treat areas for common movement faults, but explains WHY we do what we do. Gaining a greater understanding of how your own body works translates to – less pain, greater flexibility, more power output, consistent strength, faster metcons…and maybe better abs. Maybe.And and all mobility tools welcome. $20/person. 2-3 hours running time.

================================================================================================================================================

Strength:
Snatch technique then, 10×1 (A)

Conditioning:
“Amanda”
9-7-5:
Muscle ups
Snatch, 135/95
*Snatch must be full squat receiving position.
**15 min cap

Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!

Note – Benchmarks Amanda and Jackie on Wed & Thurs. Plan your week and rest days accordingly!

This Saturday be sure to take advantage of Mastering Mobility for Exercise. What exactly is self myofascial release?  What’s actually happening when I use a foam roller?  Why are my muscles tight?  Why can’t I just stretch?  Why does it hurt when we press on a certain place?  I foam rolled once why isn’t my squat fixed?  What do my pecs have to do with overhead positions?This is a fast paced, in-depth overview of fundamental soft-tissue physiology and biomechanics as they relate to exercise.  Coach Adam will not only instruct you on HOW to mobilize and treat areas for common movement faults, but explains WHY we do what we do. Gaining a greater understanding of how your own body works translates to – less pain, greater flexibility, more power output, consistent strength, faster metcons…and maybe better abs. Maybe.And and all mobility tools welcome. $20/person. 2-3 hours running time.

==============================================================================================================================

Strength:
Back squat, find 1RM

Conditioning:
5 rounds for time:
25 double unders
15 walball shots, 20/14*
5 box jumps, 32/26

*if you break during your wallballs, you must add 5 wallball reps to that set

AB Finisher: TBD