A. Every 2 minutes for 12 minutes:
(build heavy 1 rep for the day)
B. EMOM 6:
3 Thrusters @70% of Part A
-from the rack, same as part A
C. 21-15-9 reps of:
Wall Balls (25/16)*
Box Jumps (24/20)
*go heavier or higher
CFR members doing the CF Open: 37
By Jim Sullivan:
I’m very pleased to announce that the first two weeks of Bodywork Redondo have been a complete success!! Thank you to everyone who stopped in and received body work. I am very grateful to be apart of such a dedicated community of athlete’s. I’m also especially grateful to Ryan and Stephanie Doyle for allowing me to provide services at their amazing gym. My official pricing for Bodywork will be:
For the first two weeks of operation, I’ve been taking note of the most common ailments that CF Redondo members have been complaining of. The most popular techniques that have been requested have been for the upper neck/back and rotator cuff. Another popular area is the lower back. It is important to keep in mind that engaging in Crossfit is asking your body to perform at very high level. However just putting the work in at the gym is only part of the process of getting PR’s. Ryan once made the very eloquent example of how a Crossfit athlete is essentially like a high performance car. In order for a Ferrari to run at an optimum level it needs quality fuel (diet) and maintenance (body work). The upper back/neck issues that I mainly worked on were the result of very tight pec muscles. The antagonist action of tight pec muscles from hunching over while doing desk work, driving, texting etc creates an imbalance in the upper body. This can lead to tight weak neck flexors and tight back muscles (Rhomboids/Levator Scapula/Upper Trapezius). Below is a diagram of what is known as upper cross syndrome.
This is a common pattern that I’ve seen in the gym. This diagram is an excellent visualization of how an unchecked antagonist muscle can cause a chain reaction in the body that ultimately inhibits mobility. Armed with this knowledge, imagine doing a heavy snatch with these issues. At lower weights, your upper body will be able to compensate. However when weight is increased, and you are going for a PR, the imbalance of muscles can cause your upper body to become unstable. You may fail the lift or possibly injure yourself. This is why it is very important to take the “Mobility” portion of the workout’s very seriously. It may feel a little silly to rub a lacrosse ball on your chest for a few minutes, but that action is helping release your Pecs and return stability to your upper body. Unfortunately many of us have deeper issues then a few minutes of stretching can solve. Now that Bodywork Redondo is fully up and running, it is another resource to help you maintain mobility and function. For things like upper cross syndrome, I will employ a series of techniques to open up the pecs, relax the upper back muscles, release the pent up tension in the neck muscles and assign targeted exercises to increase the strength of the inhibited scapular stabilizers. Once balance is restored, you will be in a much better position to hit those PR’s!
Please feel free to contact me with questions about any aches, pains or mobility issues. I have wide array of tests that can be performed to help assess particular problems. Often my techniques can help relieve pain and promote healing, but I can also identify serious impingements and direct you to the proper medical authority so you can get a proper diagnosis.