Friday, April 24

Weekly Roundup time! Here's the good stuff I saw this week. 1. Thanks to Shaun for passing this one along. If you aren't paying attention to the monitor while rowing you are missing out. 2 NUMBERS THAT WILL MAKE YOU A BETTER ROWER

The rowing monitor is not your enemy. In fact, if you master the tools of stroke rate and split time, the monitor will be assurance that you are on target for making progress and reaching your goals. So, stop ignoring it, stop rowing like a spaz, and take control over your workouts.

Also, in case you missed it, Cori posted this rowing article on Facebook today: THE 17 COMMANDMENTS OF ROWING - MY JOURNEY FROM HATE TO HAPPINESS

2. Do you have trouble getting into a good overhead position with the barbell either while pressing or overhead squatting. Maybe it's not your shoulders. Maybe your thoracic spine is locked down and no matter how much shoulder mobility you do it won't help. A lot of us have tight upper backs and it makes it seem like our shoulders are tight. Loosen up that t-spine and see if it makes a difference. Watch the video for more details.

3. One more mobility piece for you. It's the full episode of Barbell Shrugged with Mobility WOD's Roop Sihota. There's just a ton of good stuff in here so if you have the time, watch the whole thing. One big takeaway for us as coaches is his (and San Francisco CrossFit's) approach to poor movement. Basically, they don't stand for it. One mistake and it's shame on you (the athlete), but after that the coach must step in. You basically have a few options, rest, drop weight or stop and go home. If you can't maintain good technique you are opening yourself up to injury and it's our job as coaches to keep you safe. Don't think we are being mean, we love you and want to keep you healthy. So, if you need to stop, stop. It's ok, the clock doesn't matter. Your back does. Check out the video for more

Workout for Friday, April 24

20 min to Complete Snatch Complex - 8 Sets Building Up 1 Full Snatch 1 Hang Snatch 1 Overhead Squat

"Elizabeth" 21-15-9 Squat Cleans (135/95) Ring Dips