Deadlift

Get that joint in place. A couple of ideas using a band. Luckily there is a bucket full of them at CFOT.

Then hit the lacross ball and get ready for wall ball and deadlift.

Advanced squat position test

Anyone looking to step things up - here are some things to mess around with. Otherwise, holding a good bottom position of a squat and accumulating 10 minutes is great. I did that today before the front squats, and it helped.

For the advanced moves in the video - use some support.

Monday Wod

First - remember to get externally rotated on the row.

Then open up those hips. Your cleans and front squats will thank you. I like the pigeon better than the first one. And of course, the pain ball is king.

Subscapularis stretch

How 'bout pvc pipe instead of a "broomstick." Otherwise, this is a simple and effective way to get at this hard to stretch member of the rotator cuff family. The sub scap's job is to internally rotate the arm forward and down. So to stretch it - do the opposite!

Slowly and carefully. There are no PR's is stretching.

Pop Quiz - Can anyone name the other three muscles.

lunge and run

Sorry kids. These are going to hurt. But so do weighted lunges and runs. Skip to 1:30 if you are in a rush. 4 kinds of mwod, 4 times the fun.

front rack from all angles

Work on your wrist, open your lats, t spine and everything in between.

Test / retest - can you do the spiderman goggles?

Wooly, Bully

Boy am I guilty of this. Poor internal rotation range of motion. I have trouble keeping my shoulders back. Maybe I sit at a desk, or over an iPhone with some rounded shoulders all day.

Not awesome.

Skip ahead to about 3 minutes in if you want. Use the cage posts. We will do the banded version soon.