Happy Birthday Adam!

Share The Pain Saturday

“Get It Done!”

Teams of 3

Complete 2 Rounds for time:

400m Run

100 Front Squats

50 KB Swings

50 Push-Presses

* Finisher: Each Team Member must complete 25 Burpees!

R.O.E.’s (Rules Of Engagement)

Clock starts and all 3 team members run 400m.  After getting back you now must complete all reps in any order and get each piece of equipment around building once per round. Order doesn’t matter. Just get everything done and the equipment moved.  You can do some reps then move a little and repeat if you want to.  Doesn’t matter how, just need to get it done.  Everyone do at least some of every movement. Finish w/ 25 burpees each.

Adam’s first shave

Adam dressed up as a little old man

Bookmark this NOW!
Written by C.J. Martin

Kelly Starrett, owner of San Francisco CrossFit, has just created my new favorite website. K-Star is, and always has been, the man when it comes to making athletes better and stronger by increasing their range of motion – or more generally, fixing their s@*t. Now he’s getting his message out to even more folks by putting it on the web.

You now have five tasks that you MUST complete today:

1. Go to http://www.mobilitywod.blogspot.com/.
2. Bookmark the page so that you can look at it every day.
3. Watch the video of the day.
4. ACTUALLY DO THE HOMEWORK! (Seriously folks, watching the videos is great, but you don’t get the benefit unless you actually perform what is suggested.)
5. Tell a few friends about your new favorite (er, maybe second favorite) website.

Failure to take proper restorative measures is the number one problem I see with our athletes. Everyone wants to lift heavy and push hard in conditioning workouts, and CrossFitters have an amazing tolerance for pain when doing so. Most of you reading this have engaged in the insanity of tearing your hands or pushing yourselves to the point of vomiting in your workout; but most of you also refuse to put up with the pain of stretching or rolling on a lacrosse ball every day. Check your priorities kids. Stretching and foam rolling doesn’t just buy you longevity in this game, it also makes you stronger in the short-term by improving tissue quality and range of motion.

At the gym, we provide you with six essential foam rolling and stretching exercises to complete before and after your workout, but now you have some homework.  It takes less than 10 minutes every night. Get home, eat some dinner, hang out with the family, but leave yourself 10 minutes to make yourself a better athlete.