Dips, shoulders and pullups (and abs)

This is a great one to open up for dips, press and even pullups. Perfect.

The audio fades out a little, but come back. For the first stretch, you can kneel in front of the box jump box since we do not have parallel bars. For the second one (3:25) next time you have a conference call, close the door and do this. I dare you. Make use of your time.

http://youtu.be/pN-Vvk7QMNk

Thrusters - Repeat from open wod 12.5

Good tips here back from wod 12.5.

http://youtu.be/BymZgyue9aI

Are you a donkey kicker, a piker or a high knee'er?

I'm a piker. Ever double under I do, I end up piking forward. It gets me there. But would I be better off jumping straight up and down just a little higher? Of course. And you would too.

http://youtu.be/vXQpQdKCdgQ

Grace Prep

An unusual angle for Grace prepping, but one I bet can pay dividends. Of course, I recommend some lat and chest opening with the bands to assist with your overhead position, and some rack position write stretching. But this painful balancing act on a roller will help with ankle flexibility as you jump hard to clean and then again to jerk.

http://youtu.be/dDWchJ-Td9M

OHS & Muscle Ups

Good prep for OHS - which sadly I can't do anymore. For muscle ups, a good one is the "Bully" Stretch as demonstrated by CF Charlottesville.

What's new in the mobility world

The definitive rowing prep from Gold medalist Erin Cafaro (and 6 time US Nationals member)

Step 1-10 minute slow warmum

Step 2-Hip opener (Couch Stretch)

Step 3-20 stroke progressive speed warm up

Epic Overhead Prep!

9 of you lucky ducks are going to the full shoulder and overhead mobilization session. The rest of you will have to wait until class #2. But here are a couple of the components. Take a look and get ready for cfot Monday.

Rowing Superstar

MWOD guest star Erin Cafaro is a genuine rowing superstar. Olympic Gold medal to prove it.

So watch this, and you can be a superstar too:

The Vinnie

Worst stretch ever, or is it the best?

Hamstring loosening.

Skip to 3 minutes to watch long distance runner TJ Murphy get schooled in run prepping hamstring stretches.

There are bands all over the place.

Clean and Jerk

"These stretches will change your life"-KStar