WOD: 7-22-13

by: Gino Escalante in: WODs
21 Jul

 

 

GS L1: 10 min AMRAP of:

8 Deadhang Pull Ups
16 Bent Arm Band Pull Apart
24 Double Unders

GS L2: 10 min AMRAP of:

8 Deadhang Pull Ups
16 Bent Arm Pull Aparts
1 Triple Under

WOD L1: 3 rounds for time of:

19 Burpees
19 Power Clean (85/55)
19 Double Unders

19 Pull Ups in between each round (only two sets)

20 min cap

WOD L2: Box 2: 3 rounds for time of:

19 Burpees
19 Power Snatch (75/55)
19 Double Unders

19 Pull Ups in between each round (only two sets)

20 min cap

==

All roads lead to this…

In the everlasting road to movement  nirvana, one thing stands as an obstacle over all others.  Those who have it should maintain it and those that don’t have it should do whatever it takes to get it.  Flexibility works as the the keeper of checks and balances in the world of fitness.  If you have it, you can move well and keep yourself away from injury because you move well.  If you lack proper mobility, you either know or you will find out that no matter how much of others capacities you may possess, they will not make up for your lack of flexibility.  Even if you can Clean and Jerk 500 pounds, doing it incorrectly because of your shortcomings in mobility will guarantee your eventual injury and your back, knees, wrists, shoulders, spine, elbows will ensure that you do not do it again.

If you are bored of hearing it, please note that I will never tire of saying it.  For those of you who are consistently working on it in order to improve, the road ahead is a long one, but it leads to the promise land (of CrossFit).  For those of you who ignore the needs and basic maintenance of your body, please note that one day your body will ignore you.

Which is one of my new favorite sayings,

CG

==

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