Tuesday – 100813

Josh P performing some bent over T's.  A true CrossFit coach knows how hard CrossFit can be on the body, especially the shoulders.  That is why we program extensive prehabilitation/injury prevention movements.  This is one of the main reasons that we program "hard" workouts but have a very low incidence of injury.

Josh P performing some bent over T’s.  Josh came to us with substantial pain in both shoulders, but through mobility work and isolation exercises to “reset” the musculature of his shoulder girdle, his shoulder pain has improved dramatically.  Any gym can beat the crap out of you, but not any gym beats the crap out of you while decreasing your chance of injury.

A true CrossFit coach knows how hard CrossFit can be on the body, especially the shoulders.  CrossFit by nature is a pressing heavy sport (presses, dips, push-ups, jerks, wall-balls, list goes on).  The only sort of pulling that is done in the horizontal plane is rowing unless ring rows are programmed which is rare.  All of this pressing can lead to an offset of the shoulder girdle, poor posture, and eventually, shoulder pain/injury.  That is why we program prehabilitation/injury prevention protocols that involve a heavy dose of rear shoulder/upper back strengthening.

  • Coach Will’s strongman competition is tonight at 5:30 at CrossFit Firebase!  Rob Orlando, CrossFit’s resident strongman and owner of Hybrid Athletics will be there.  This is going to be a great time!
  • Classes will go on as normally scheduled, nothing to worry about there.

Gymnastics
Max Rep Kipping Pull-ups

If you get less than 25 pull-ups, repeat once more.
<20 do 3 rounds

If you cannot do pull-ups at all, you will get a band and strengthen with deadhang pull-ups.  You may kip with a red or blue band as long as you don’t get over 20 reps.

Workout of the Day
In 12 minutes:
Run one mile, then:
AMRAP push presses (155/103) in remaining time. Score will be number of push-presses completed.

If you can’t run a mile faster than 10 minutes, you will run 1200 meters. If you can’t run a mile faster than 12 minutes, you will run 1000 meters.

Post your scores to the Whiteboard.

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