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Summer Wrap up Challenge - Last Week!
HERE are your teams!
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Posted on November 14, 2013
SAVE THE DATE! - For the NorCal annual Christmas Potluck dinner on the 15th December 5.30pm (details TBD). Bring your family for some amazing food cooked by you guys!
You aren't mobilizing enough......
Do you mobilize before class? Good, do it some more. Do you mobilize after class? Good job, it's not enough, do it some more. Do you mobilize during your favourite TV show? Great, now keep doing it! Unless you are of the very supple leopard variety (which I am sure majority of you aren't), you should be taking your mobilizing as seriously as you take your CrossFitting. Not only will it make you more flexible and recover better, it will make you a better all round CrossFitter and person (this is not guaranteed!).
Below is an image Chad Vaughn (bomb diggity oly lifter and general all round good guy) posted on his instagram today. Print this out, blow it up and put it in a place where you can see it every day! This is what you should be striving for. Amazing!
"If you want to truly find your best snatch and c&j, you have to develop the mobility of an elite weightlifter. Some of you may think that this is not possible for you but the idea is that never cease to head in that direction, as the closer you get, the more potential you'll have!
Exaggerate your barbell positions as mobility work. Do some extra OH squats with a grip that pushes you anything more narrow than your snatch grip. Do some of these with elevated heels to be able to bring the hands in even more and hit from different angle. Do holds/pauses in any of the positions you struggle with to further speed the process; front rack standing or in the bottom, OH standing or in the bottom, etc. Mix this with all of the other great mob info out there for a strong combo!
Also, VERY IMPORTANT make sure you understand what your positions of most potential are in all your gymnastics movements. Your end positions must be supportive and NOT muscled; ie, LOCK THE ELBOWS! Otherwise you're doing lots of reps working against all things Oly!" - Chad Vaughn
* Don't forget, we run a Mobility class at San Jose Wednesday at 5.30pm and 7.30pm.
Workout for Friday:
1min DB Thruster
1min Deadlift (205/135lbs)
1min shuttle run (15m)
score = reps+shuttle runs completed