181108 - Throwback Thursday

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MAINTENANCE
As a member of our community, you're surrounded by others with similar challenges and goals related to strength and conditioning, skills and drills. It's normal for you to mention squats, cleans and pull-ups in casual conversation. This is because you've chosen to do the hard things; functional and foundational movements at high intensity. 

You also talk about recovery. Most of your other friends don't need to recover after their day. They sit on their butts and maybe get a 30 minute slow jog or 10 minutes of P90x every other couple of days. You guys are programming your recovery days around work and the goals you want to accomplish. 

What you don't talk about is maintenance. I rarely overhear you mentioning how much better you feel after lacrosse ball hell, unless I force you to do it. (edit) One of the big unintended benefits of Barbell Club Sundays is that people have the time to mobilize for a half-hour. Ask our regular club attendees; it's easily the best part of that block of training!

Since you move more than the average person, you also have to maintain your machine just like getting a tune-up on your car. In your case, mobility, massage, chiropractic, acupuncture, Rolfing, ART, etc. 

Don't wait until something goes wrong. Maintenance is something that should be part of your daily practice. A good place to start is here: http://www.mobilitywod.com/preview/

You train here because you care about your health and fitness. Take care of the machinery that allows you to increase and maintain it. 

WARM-UP
Pizza Delivery Game
2 minutes row/bike/ski easy peasy pace
10 back extensions, feeling for tension in the back
10 inchworms, straighten out the legs for some hamstring prep
10 EB good mornings focusing on hamstring prep
10 Reverse planks
10 Box dips

MOBILITY
Banded hamstring work
Bar stabilized internal rotation

COACH PREP
Deadlift position
Dip prep

WOD
For time see 180108
30 cal buy-in
15-10-5
Deadlift 185/135
Dips
30 cal buy-out

Michael Reynolds

CrossFit Level 1 Coach