Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

7 sets of: 1 Clean + 1 Front Squat + 1 Jerk

3 rounds of:

As many rounds as possible in 5 minutes of:
7 Burpees
5 Toes to bar
7 Shoulder to overhead (95 lb./65 lb.)
Rest 2 minutes

Post loads and completed rounds to comments.


1:1 Challenge

I’ve not done as much mobility in the past week that I normally do, and I have felt it. I’m a less than supple leopard, but the past two days, I’ve dedicated an hour or more each day to getting everything back in the supple leopard zone. Several of you have complained your shoulder, hip, back, and knees hurt and wanted some mobility tricks…which got me thinking…

This week, I challenge you to a 1:1 WOD to Mobility workload. The challenge: For one week, however long your WOD takes, you do an equal amount of time of mobility. If after the week, you do not move better during WODs, recover faster and feel better in the morning when you wake up, you will never have to listen to me preach about mobility again.

Q. I don’t have time for mobility.

A. Ok, that’s a statement, not a question; however, it’s what I hear most often. You should be as serious about mobility as you are with improving your WOD time, improving your lifting skills and working on the things you think you are not good at. If you don’t have time to be hurt, then you have time for mobility. I PROMISE whatever time you dedicate to mobility will pay dividends in your WOD. And, it is really nice to wake up and lift your arms over your head without your shoulders screaming at you. If you have time to WOD, you have time to mobilize. No excuses.

Q. I don’t like mobility because it really hurts.
A. This is the second most popular statement I hear. It hurts because your muscles are all knotted up like beef jerky. And you’re asking your beef jerky muscles to snatch 135lbs overhead, do a bazillion pull-ups and handstand push-ups…yes, it hurts. But, the more you mobilize, the less your muscles are like beef jerky and the less it hurts.

The first time I did the shoulder series on a lacrosse ball, I couldn’t stand it. I wanted to cry, but I was amazed at how much better my shoulders felt. After two weeks of rolling around on a lacrosse ball, my shoulders were pain free. That was in August, and now, if I want to roll around on my shoulders, I have to use either a rumble roller ball or a softball because a lacrosse ball doesn’t do anything. You’ll get there, but you have to experience some discomfort first.

Q. What mobility should I be doing?
A. Roll around on a lacrosse ball – when you hit a spot that makes you want to cry in the fetal position, you’ve found what to mobilize. Not sure what exactly you should be doing? Check out Kelly Starrett’s Youtube page – there are TONS of mobility videos there. Pick one and do whatever he says.

This one is one of my all-time favorites:

And should you forget what mobility you want to do, roll on a PVC pipe or lacrosse ball; smash your shoulders or legs with a barbell; get a band and do some banded distractions – pick your poison and get after it. (If you don’t feel anything, you aren’t hitting a spot you need to mobilize. Move on to another area of your body. If you hit a spot that makes you want to hold your breath – and you will know when you do – do not hold your breath! Breathe through it, and contract/relax.)

Q. When should I do mobility?
A. Mobilize AFTER your WOD, not before. Your muscles are warm and will be more responsive to mobilizing. Plus, mobilizing before could create difficulties in your WOD.

Get to mobilizing! Remember it’s 1:1 this week. If you don’t want to spend a lot of time mobilizing, then you better have a fast WOD time :).

Post thoughts to comments.

Monday WOD, December 16, 2013

6 thoughts on “Monday WOD, December 16, 2013

  • December 16, 2013 at 3:38 pm

    Strength: snatch ladder instead.
    Wod: 12+5 RX

  • December 16, 2013 at 5:28 pm

    130 on strength. 12 rds even rx

  • December 16, 2013 at 6:33 pm

    12 + 7 on the WOD

  • December 16, 2013 at 7:57 pm

    10 + 1 on the WOD


  • December 16, 2013 at 8:49 pm

    235 Full Clean and FS + jerk
    WOD 13 + 5 rx

  • December 16, 2013 at 10:45 pm

    105 strength
    WOD 12 rds plus 5 RX

Comments are closed.