Sat – 07/20/2013

VIDEO: How to Tape the Hand for Barbell and Gymnastics Work

Voodoo Floss
The other day I was using some of MobilityWOD’s Voodoo floss on my knee and some of you asked how it works. I honestly didn’t know how to explain it so I asked the Doc to do a short write up on it…

“Using a compression based mobilization of the joint you can restore proper mobility of the soft tissues and improve positions at end range of that joint. For this technique, a stretchy rubber material is used (bicycle tube or mobilitywod.com’s VooDoo floss). To use, create compression around the joint by wrapping the rubber band above and below the area of focus. The purpose of this flossing technique is to create a shearing force that restores the sliding surfaces of tissues around the joint; create a flexion gapping at the joint to restore full range of motion; to increase blood flow to areas around the joint that have been poorly saturated; and for swelling to help increase flow back into the lymphatic system to be drained. This is a very all inclusive mobilization technique to take care of the junk built up around the joints.” – Dr. Laura Koenig, P.T., D.P.T

Read This
Great, short article about Rich Froning (CrossFit Games 3 2 time Champ) and how to mentally prepare and focus on making the improvements you’re striving for.

Regular Saturday Schedule
8:00 Open Gym & Competition Training
9:30 WOD

WOD

Extra) 20 min of LIGHT Snatch and/or Clean Technique Work.

In teams of two, Five rounds for time of:
12 Power Snatch (95/65 lb)
20 Box Jumps (24/20″)
200 Meter Run Relay
Each Athlete must do at least 2 reps per station.

Competition Training

We will start the metcon no later than 8:15. Do not be late.

1) Three sets, not for time of:
Double Unders x 40 reps
Butterfly Chest-to-Bar Pull-Ups x 5 reps
Strict Handstand Push-Ups x 10 reps

2) Run 1 Mile
10 Squat Cleans (185/105 lbs)
20 Yard Front-Racked Walking Lunge (same bar, 155/85 lb)

Rest exactly 6 minutes then…

Row 2K
10 Squat Cleans (185/105 lbs)
20 Yard Front-Racked Walking Lunge (same bar, 155/85 lb)

Rest exactly 6 minutes then…

Cycle 5K
10 Squat Cleans (185/105 lbs)
20 Yard Front-Racked Walking Lunge (same bar, 155/85 lb)

Record Each Round’s Time
Don’t avoid this just because you know it will hurt. If you want to maximize your potential in this sport, you MUST be prepared to embrace training sessions like this one.