Hey folks!
From now on, when you do a particular WOD, click “I did this!” next to the check mark at the bottom of the post. You don’t even have to sign in to do so.
If you do it, click it (only once, please!)—even if you don’t feel like going on and posting your time. Then we can see which WODs are being done the most!
This is an hour-long lecture Kelly Starrett gave to the employees at Google. If you work at a desk, it is well worth your time.
Here are three videos from KStar explaining how your shoulders work:
Part One : Today’s piece is the beginning of a discussion about how to think about the different components of the shoulder. Here is my take on beginning to understand the shoulder in an easy way; as a series of relationships. The first is presented here: The relationship of the scapulae to the torso/soft tissue edition.
Part Two : Today’s piece continues the discussion about understanding the shoulder as a series of relationships. Today, we are exploring some of the prime movers of the arm.
Part Three : Today’s installment of the Mwod focuses on the final shoulder relationship: The arm to the scapula. So, plan on grabbing 8 min and arm, break it up and go after the capsule as best as you can.
Fix your internal rotation : Today’s mission is to improve the most significant shoulder range of motion for the athlete, internal rotation. If an athlete is missing IR, then the shoulder HAS to compensate by translating forward. This loss of positioning affects mechanical advantage, the ideal length-tension relationship of the joint’s contractile features, joint congruency, and stability.
Reset your shoulder after a tweak, or fix brutally sore shoulders : Today’s mission is to have a quick MobRx for those times when you know nothing is wrong with your shoulder, but it just doesn’t feel right. This sometimes happens after a fall or tweak, or after being brutally sore. Many of the symptoms we associate with “something’s weird about my shoulder” is really just poor positioning. ”Resetting” the shoulder into the back of the socket and freeing up some of the structural features that act like rigid struts, are a couple of easy ways to get that shoulder working again.
Pain ball for shoulders : Today’s mission is to collect 3-8 minutes a shoulder using your trusty pain ball.
5 Rounds for time:
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min.
This is a great endurance WOD I did last Wednesday.
I timed my rounds individually: 4:27, 5:06, 5:07, 5:22, and 5:29 = 29:31 with rests.
Submitted by Alisha Miiller
3 RFT:
Wall ball shots
Rope climb
Box jump
Push press, 75/45 lbs
Row for calories
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round, after which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
