Wednesday, January 29

A couple more notes on the Paleo Challenge - Brandon had the good idea of everyone bringing the recipe for their dish on Saturday so we can share all of the ideas easier. Just write it down on something if you can so people can try to make it themselves. Also, no "paleo" desserts. One major point of this challenge is to reduce/eliminate the insulin spikes we get from sugar and processed carbs. Many of the "paleo" desserts out there are loaded with honey or other sweeteners and this defeats the purpose. Those sweeteners, including honey, are not on your list of foods for this challenge. Now, on to mobility.

Do you squat with your toes out too far? If so you might be missing some internal rotation of the femur and you could be putting your knee in a bad position. We see this "toes out" position quite a bit and we've worked one on one with some of you, but the video below has some more good ideas for working on internal rotation.

We all have our movement issues - tight hips, tight shoulders, sore wrists. The question is, what are you doing about it? Do you just suffer day to day and hope things will get better, or are you out there trying to make a change? It sucks doing mobility work, we all know that, but we also know it makes a huge difference in how we feel and perform. The short way of saying that is that it is worth it. Take a few extra minutes before and after class to work on the things you need to work on and do it every day for a month. If you aren't noticing things getting better, change strategies or ask a coach for help.

Making a change in your tight whatever takes time. Be patient and realize that each minute you spend will add up over time. You have to stick with it for the long haul. Get yourself moving better and watch the performance improve. It's really simple, let your body move the way it is supposed to and you will be surprised at what it can do. Now check out the Mobility WOD below to get started!

Workout for Wednesday, January 29 "Mullet Squats" - Front Squat + Back Squat, 4 sets Each Set Complete 5 Front Squats PLUS 3 Back Squats

6 min AMRAP: 12 Overhead KB Lunges (6 each arm) 8 HR Push-Ups

Rest 4 min

6 min AMRAP: 2,4,6,8... Knees to Elbows Box Jumps

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