Back and Shoulder Rehab!

Attention! If you are out there with some stuff going on with your Shoulders, Back or Hips…We have the answer for you!   We have developed a Back & Hip Rehab program that will work on stability, mobility, and strength through a pain free range of motion. We have also developed a Shoulder Rehab program that will work on mobility, stability, strength and range of motion. You can come to any of the classes or open gym times, which is all day, and we will spend the time with you to teach you the series of movements and then prescribe the volume and how many days you should do it! So we hope to see you at the box, even if you are a little banged up and don’t feel like you can hit the WOD, we are STILL here for you! Also, if you are interested in personal one on one sessions to kick start your CrossFit career, get some personal attention,  or looking to attack a goal headstrong!!! Please let me know (Austin Malleolo) We hope to see you at the...

Friday 1-4-13

Warm Up Coaches Choice  SKILL Skills of WOD WOD “Barbara” 5 rounds for time; 3 minutes rest between rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats  After Bash Mobility ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance WOD WARM UP 10 min – Running Mechanics on turf 1. Hops touching heels to ground 2. One leg pull – alternate legs 3. One leg pull against wall 4. Run with hands pointing at imaginary forward target 5. two laps around turf focusing on running mechanics MOBILITY 3 min/ leg hip floss SKILL 5 minutes practicing strapless rowing – focusing on proper technique WOD Row – 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on (post total distance) After Bash 100 Hollow Rocks for time Then Roll hamstrings with softball         ——————————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target overhead 3 min smashing upper thoracic with dual lax balls while holding onto plate partner external rotation stretch (10 reps/ partner 2 times through) Prep(20min): Purpose – target lats, hips, forearms 2 min/side rolling lats 2 min/side stretching lats using bands off rig 2 min/leg high hip floss 1 min/side 2x through with voodoo wrap http://www.mobilitywod.com/2012/02/burpee-smoked-elbows-epicondylitis-ness-voodoo-it.html                       ———————————————————————————————————————    Travel WOD “Barbara” 5 rounds for time; 3 minutes rest between rounds 20 Pull Ups (if Pull Ups are not an option, do Bent Over Rows, with dumbbells instead) 30 Push Ups 40 Sit Ups 50...