Fitness: 3×5 Across
Add 2-5lbs from last week’s exposure. If you werent here find your opener weight for this cycle.
If you’re new to strength training and want to learn about linear progressions, read this article.
If you’ve been through a few linear cycles on the Back Squat, read this article
Performance: 82.5%x5, 87.5%x3, 92.5%x1x3
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BSQ e2/6
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Fitness
4 Rounds for time of:
20 Kettlebell Swings
15 Burpees or Squat Thrusts
10 Pull-Ups or Ring Rows
Work with a partner and rest about 1:1
Post times for each round
Performance
4 Rounds for time of:
20 Overhead Kettlebell Swings 24kg/16kg
15 Hand Release Burpees
10 Chest-to-Bar Kipping Pull-Ups
Work with a partner and rest about 1:1
Post times for each round
Rahsaan’s Standing Work Station
Vivo Barefoot
We’ve got the inside scoop that Vivo Barefoot will be closing down all its US stores within a month. Discounts on shoes at existing locations may be upwards of 60% so if you’re in the market for a pair of minimalist shoes you might catch a good bargain. VB will still be available in the US after February however at other retail store and with fewer options. Thanks to Dr. Judy for the tip!
Kelly Starrett Coming to CFSBK
KStar is coming back to CFSBK for his CrossFit Movement & Mobility Training Course. MANY of you guys have already prepurchased Kelly’s upcoming book “Becoming a Supple Leopard” which will be released late February. If you’re serious about movement and mobility, apply the methods in the book and then meet Kelly in person to deepen your understanding of the material.
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The Crossfit Movement and Mobility trainer course is a hands on, movement theory based workshop where coaches and athletes will be exposed to the principles of Kelly Starrett’s Movement and Mobility Method of resolving pain, preventing injury, and optimizing athletic performance.
Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patters and underlying restrictions in mobility. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. This course exposes attendees to a Starrett’s systematic approach to make the invisible visible. This course illuminates common movement errors that can cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, a weekend warrior, or simply someone wanting to live healthy and free from restrictions, this course will teach you how to maintain your body and harness your genetic potential.
Learn How To:
- Prevent and rehabilitate common athletic injuries
- Overhaul your movement habits and efficiently your body’s most effective physiology
- Quickly identify, diagnose, and fix inefficient movement patterns
- Problem solve for pain and dysfunction
- Fix poor mechanics that rob power, bleed force, and dump torque
- Unlock reservoirs of athletic capacity you didn’t know you had
- Identify and fix poor movement patterns in children
- Develop strategies that restore function to your joints and tissues
- Develop effective individual and group mobility programming
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What is your favorite mobilization?
MobilityWOD.com