07-15-10
Wednesday, July 14th, 2010Warm Up thoroughly. Spend plenty of time stretching and priming the shoulder joint and muscles of the upper back. Work on flexibility through the range you are having trouble with. If you are having any problems at all, get with your coach. Here is a video to get you started.
“Two-Minute Drills Part 3: Distracting the Joint” with Kelly Starrett,CrossFit Journal preview video [wmv] [mov]
Shoulder Press 5 sets of 3-4 reps @ 41X0
Ok, here is your chance to put the rubber to the road. Your temp prescription for the movement is 41X0. Press the weight up as quickly as possible, pause for 1 second, lower to a 4 second count and with no pause begin the next rep.
Part 2
2 Sets of AMRAP KettleBell Swings (M-53 W-35) Rest 3 Minutes between sets.
These are all out sets for as many reps as you can get without breaking. Swing the weights prescribed, no more, no less.
Alison and I will be leaving today to go out L.A. for the CrossFit Games World Championships. This is the equivalent of the World Series and Super Bowl for our sport. If you are not already a CrossFit journal subscriber, number one shame on you, and number two here is”The History of the CrossFit Games” with Dave Castro, CrossFit Journalpreview video [wmv] [mov]
Setup for the 2010 Games.
The games will be streamed live via the internet all weekend. You can get in the action by starting here.
The 2010 Games webcast live preview show: 6pm PDT July 15th at live.crossfit.com.
You will be turned over to the capable hands of the amazing Redline Coaching staff and Mario will be running program design and the blog. Have fun, work hard and watch the games….
Anthony