WOD: 5-30-13 - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

WOD: 5-30-13

by: Gino Escalante in: WODs
29 May

 

 

Strength:  Tabata this:  4 sets of:

Hollow Rocks
Kick Outs

2 minutes on / 2 minutes off

WOD L1: For time:

800M Run

Rest 2 minutes

40 Burpees

2 minutes

80 Wall Balls (14/10)

Rest 2 minutes

500M Row

WOD L2: For time:

800M Run

Rest 2 minutes

40 Burpees

2 minutes

80 Wall Balls (20/14)

Rest 2 minutes

500M Row

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Does the following scenario sound familiar…

I just got off of my chair (on which I have been sitting for a few hours) and I head over to the gym.  Foam roll for a full 20 seconds and then tackle the workout.  Absolutely crush triple Murph while doing heavy Fran between each round.  The strength portion of the day including a 1RM Deadlift while rounding your back for time.  It is abs seasons, since they are only a seasonal muscle, so let’s bang out a few Sit Ups here and there before I return to my chair and sit for the remainder of my work day.

Now I know what you are thinking!  There is no way I could crush triple Murph…not Rx’ed anyway!  But the reason that we both know you are rolling your eyes is because I am talking about mobility.  There is very little concern with being flexible enough to touch my toes / scratch my back / be able to clap, but there sure is a rush to want to lift some heavy weights.  The nicest possible way that I can manage to phrase this in permanent and publicly published words is the following:  You are either moving correctly or you are running the risk of injuring yourself.  However little or minute it may appear, moving yourself in space with or without an external load incorrectly is a bad idea.  This is akin to driving, but closing your eyes only for a little bit while doing it.  What’s the worse that can happen.

Flexibility and mobility is linked to EVERY facet of your athletic capacity.  Cutting this portion out of your pre/post WOD routines is a terrible idea.  If you have any time after class to do something, it should ABSOLUTELY be mobility.  If you happen to be as flexible as they come, which applies to only a handful of us, then feel free to join everyone in their mobilizing…you are not impervious either.  IF!  IF!  IF! there is time after that, read tomorrow’s blog for what to do as far as post-WOD abs.

Bam!!!

CG

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