WOD 2 July 2013

02 Jul

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Level 2

Overhead squat 5-5-3-3-1-1

Pistols – technique

5 rounds for total rounds and reps:
8 push press (40kg/25kg)
10 deadlifts
12 lateral jumps over the bar
2 mins work followed by 1 min rest

Level 3

Power clean & push jerk 2-2-2-2-2-2

Back squat 3-3-3-3-3

5 cycles for total rounds and reps:
8 push press (50kg/35kg)
10 deadlifts
12 lateral jumps over the bar
2 mins to complete as many rounds as possible followed by 1 min rest

Don’t throw the baby out with the bathwater

We held our Mobility Masterclass over the weekend with the exceptional Miss Carolyn Logan and Mr Philip Rolling. I stopped off towards the end and chatted with a few of the attendees. Everyone seemed to get a lot of use out of the day as always. The challenge now is implementation and putting it all into practice but that’s a post for another day.

Mobility is certainly the golden child right now. The supple leopards out there know who is the go-to man for all this stuff, and Kelly Starrett’s incredible insight and huge charisma have created a cascade within the CrossFit community. And with good reason. I’ll bet my lovely new lacrosse balls that there isn’t a single CrossFit Games competitor who doesn’t follow a mobility regime. Undoubtedly using the drills he promotes.

And with that, stretching has become the dirty word and is to be avoided. As I read on a Facebook group only a few days ago when somebody asked about mobility, “stretching is DEAD”. But don’t throw the baby out with the bathwater. After recently spending a weekend working with gymnastics coach Christpher Sommer, it was a stark reminder just how much stretching is needed by a gymnast or wannabe gymnast.

I recently read a training tip from Greg Everett who had this to say on the matter:

“Static stretching is not bad. People have gotten scared of it because they’ve heard it makes you slower and weaker. This is nonsense and a misinterpretation of the literature. Ever see how much static stretching a gymnast does? Are you going to tell me they’re not explosive or strong? Should you do intense static stretching immediately before training or competition? Not usually. Does it help at the proper time with increasing flexibility? Absolutely and unquestionably.”

Bottom line, don’t let the current trend towards mobility take you away from stretching too. These are all tools for the toolbox. How you use them will all depend on where you are right now, and where you want to be.

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