warm-up x3
leg swings
shoulder swings
20 mountain climbers
10 push ups
15 GHD situps
15 back ext
5 pullups

Deadlift

Jackie
1000m row
50 thrusters
30 pullups

Kathy “Reebo” M congratulations PR’ed 185 deadlift
Shannon R “the Romanian destroyer” congratulations PR’ed 225 Deadlift

Warm up:
Helen:
3 rounds
row 400m
12 pullups
20 KBS

2on2 team WOD
Team must complete each task before moving on to next task.
2500m row
50 thrusters
100 sit ups
50 box jumps
50 db squat/cleans

Warm up x 3
100 jump ropes
10 push ups
7 pull ups
15 sit ups
15 back ext

4 rounds
One minute at each station
one minute rest after each round

Pull ups
GHD sit ups
Back extension
Bench Press

KB goblet squat

warm up 3x
row 300m
15 KBS
20 mountain climbers
10 pull ups

5 rounds for time
10 pull ups
15 wall balls
20 cal row

warm up 3x
bear crawl 50 ft
50 jum ropes
10 push ups
5 pull ups
run 200m

shoulder press 5×5

21-15-9
KBS/pushups

You will notice that this is not really a shoulder press because i am putting way too much lower extremity movement in it.

Warm up x3
leg swings
shoulder swings
15 squats
15 push ups
10 pull ups
300 m row

21-18-15-12-9-6-3 squat cleans
3-6-9-12-15-18-21 box jumps

M= 115lb/30″
W= 45lb/12″

Notice how shannon’s back is at 45 drgrees to the floor and has a good lordotic curve. The bar travels straight up and down and she finishes in the starting position. Also, she currently has a lumbar injury but with proper technique she is able to continue to train. Great job.
I will comment on mine only briefly. One thing that I am doing fairly well that I would like to see with Shannon is that when I receive the bar in the clean my elbows are thrown forward and my humeri are close to parallel to the floor. It takes elbow/wrist and thoracic spine flexibilty….and a lot of practice to catch the bar properly.

Warm up 3x
shoulder swings
Leg swings
15 squats
15 push ups
10 pull ups
300m row

20 min AMRAP
15 KBS 55lb
10 thruster 95lb
5 pullups

1) Athletes need to be treated like athletes. Tubes of foam are for children. Mobilization tools for athletes need to be legit.

2) We’ve got to keep mobilization within the context and language of the movement we are trying to change.

3) Humans are hard to kill. We have enormous capacity to heal and change. Anywhere, anytime, anyplace. We can probably fix about 80% of our business ourselves.

4) There are no days off. Fifteen minutes a day is more than enough time to deal with your crap. But you need to do it everyday.

5) Programming to the movements of the day drives the relationship between cause and effect for athletes. Daily, topical, specific mobility interventions allow for dynamic programming for large groups and meaningful use of time. Test and retest progress and position.

6) Prioritize Motor Control through well performed movement first. Then mobilize second. Much of the pain and dysfunction with which athletes deal is a result of crappy movement.

7) Never go in the pain cave. Leopards don’t live in caves. Pony up.

Performance is the only metric that really matters, because good mechanics and technique is never a compromise .

9) You should never sit down. Ever. Don’t you even think it.

10) People are clever, smart, and greedy. Empowering athletes to deal with own crap before it becomes critical is the way of the future. And they can do it. Tying changes in behavior to ego (everyone likes going faster, being stronger, and hurting less) always works.

11) We have so much untapped potential

Warm-up
leg swings
shoulder swings
15 squats
15 sit ups
15 back ext
20 mountain climbers

15 Min AMRAP
5 burpees
10 wall balls
15 sumo-deadlift high pulls

Warm up
15 squats
15 KBS
5 burpees
50 jump ropes
10 pullups

Desforges
5 rounds
12 225lb deadlifts
20 pullups
12 135lb C&J
20 K2E