Dave, what body parts are sore? If you go on yesterday's Mobility WOD, K-Star deals with the back of the legs(from squats ) and shoulders from front rack: Sit in butterfly position, prop a 45# plate or have a partner press on the outside of your knee, while you put resistance on the opposite knee. (BE SURE TO BREATH!) K-Star also deals with the front position: If you delt is bothering you: lie on your back and hold a KB (like a bench press)for 1-2 min, this will drive your shoulder back into place. You can also lie on your back, create the front rack with your right arm then use your left to press the shoulder back into position. If you have a helpful partner, they can assist in putting pressure on your right elbow(hold for 5 seconds and release). If your lower back is bothering you: ICE, ICE....BABY. 20 min’s on 20 min’s off. Here’s a good band stretch you can do: anchor the band to something solid, and wrap other end to your foot while lying on your back, slide back to create tension on band and pulls your leg away from body. See you tonight!
Thanks for the props Kacie, I've learned it all from my mobility friend Keith Bussom:) I am still learning alot from him. Any area of your body that is sore or uncomfortable be sure to talk to Bus he knows his stuff.
Tonight looks like a fun one. Can't wait to coach it and try it! You best not drop that bar/plate:/
That was painful to do as well as to watch. Welcome to all of our new crossfitters out there who have recently joined in on our fundamentals and group classes! Keep up the great work.
12 comments:
so . . .
3-6-9-12-15-18-21-18-15-12-9-6-3
. . .?
You got the math right BDD! See you in the box tomorrow to do it!
Tanya :)
we shall see, we shall see!
147 plate lunges (yes I did the math). Still working out the kinks from yesterday's front squats.
Dave, what body parts are sore? If you go on yesterday's Mobility WOD, K-Star deals with the back of the legs(from squats ) and shoulders from front rack:
Sit in butterfly position, prop a 45# plate or have a partner press on the outside of your knee, while you put resistance on the opposite knee. (BE SURE TO BREATH!)
K-Star also deals with the front position:
If you delt is bothering you: lie on your back and hold a KB (like a bench press)for 1-2 min, this will drive your shoulder back into place.
You can also lie on your back, create the front rack with your right arm then use your left to press the shoulder back into position. If you have a helpful partner, they can assist in putting pressure on your right elbow(hold for 5 seconds and release).
If your lower back is bothering you: ICE, ICE....BABY. 20 min’s on 20 min’s off. Here’s a good band stretch you can do:
anchor the band to something solid, and wrap other end to your foot while lying on your back, slide back to create tension on band and pulls your leg away from body.
See you tonight!
Episode 128 & 134
Just want to say that I thought last night's warm-up and stretch was GREAT! Thanks Josh!
Thanks for the props Kacie, I've learned it all from my mobility friend Keith Bussom:) I am still learning alot from him. Any area of your body that is sore or uncomfortable be sure to talk to Bus he knows his stuff.
Tonight looks like a fun one. Can't wait to coach it and try it! You best not drop that bar/plate:/
hami's and quads are rocks.
Will be there for 6:30 class, hopefully early for extra stretching.
Holy terrible WOD for the forearms!
That was painful to do as well as to watch. Welcome to all of our new crossfitters out there who have recently joined in on our fundamentals and group classes! Keep up the great work.
Right on! That one sucked. Zimdog, I still love ya kid.
thanks kutty. sorry for gettin under your skin like that
whiteboard correction for my reference. I used 80# / 25 #.
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