Warm up:
2 rounds of:
200m Row
5 Burpees
5 Pull-ups
10 Kettlebell Swings
10 Kettlebell Death March
150m Run

5 rounds for time of:

200m Row
12 Burpees
30 Double unders
Rest 2 minutes

followed by, not for time:
3 rounds of:
20 Back extensions
25 Sit ups

Post time to comments.


Last week, I ordered “Becoming a Supple Leopard” by Kelly Starrett, and I want to encourage each of you to order the book. It is worth it’s weight in gold. The first day I had it, I learned to reset my pelvis, which is the best thing ever for a tight lower back/tight hips. The book is flat amazing.

Here is a short excerpt from the book that will give you an idea of the breadth and scope of what you will learn:

“The Movement and Mobility System”

“We cannot make basic errors in our lifestyles and expect our bodies to be able to absorb the consequences when we are working in a performance-based paradigm. For example, it is possible to make fundamental errors in hydration, nutrition, sleep and stress and not suffer any direct impact on our elliptical biceps training. However, every athlete at the top of his game can make direct correlations between the errors listed above and his potential for creating significant decreases in performance outputs. Being dehydrated by even 2% can cause a decrease in VO2 output of 5% to 10%. Less than six hours of sleep? Say hello to elevated blood-glucose levels (think pre-diabetes). Stressed out? Forget about getting a healthy adaptation response to that crushingly difficult workout – you will simply get crushed.

It’s easy to get overwhelmed when you consider how complicated human movement can be and how many different aspects of your life directly affect mechanics and tissue health. But underlying all of this beautifully complex technology is a simple truth: Your body has an amazing capacity to deal with your poor mechanics. It also has an extraordinary capacity to self-correct with even just a little input.

All human beings should be able to perform basic maintenance on themselves. It is both a human right and a responsibility to understand how your body works.”

(And then you get step-by-step instructions on how to fix whatever ails you. It’s all part of the membership of the legion of supple leopards. Join today. Buy the book.)



Post thoughts to comments.

Wednesday WOD, May 8, 2013

One thought on “Wednesday WOD, May 8, 2013

  • May 8, 2013 at 9:15 am

    You know I get it. I really do. Crossfit can be a bit Daunting and Some of the movements are inherently dangerous; box jumps/dead lifts for time/etc. However, cf has managed to assemble the most positive group of affluent roughnecks this side of the imaginary recon/ranger/all-American/first round draft pick/see through workout pants line. Good folks all round.

    That being said, I will not be taking part in the HQ bashing. I don’t understand some of the shit they do BUT I don’t understand why jet skis aren’t called boatercycles either.

    I will instead be taking the HIGH ROAD. in doing so, I will be attacking patrons individually based on looks, clothing choices, and if you make me feel insecure about myself. If I bash you, it’s not because you have overenduldged in the proverbial crossfit kool-aid but rather because you are a cheese dick. I am growing a person and appreciate your support.

    Go Frogs.

    That is all.

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