Wednesday: Shoulder Mobility

This past Saturday, Team High Voltage, led by Coach Pnutz, went to do some work at the Next Level Invitational…

So….how’d they do?

4 Volts & Vixens, 4 PR’s – coincidence?!?!

Big Props to Hayley for taking 4th place in the Advanced Women’s division! It took a little coercing/coaching on my part to get her to see that she was ready for the Advanced division and she belonged there, and BOOM – took 2nd place in 2 events. After a while, coaching isn’t just what ‘movements’ you show someone or shouting ‘heels’ – it’s helping athletes continually realize their full potential, and I’m really proud of her for having enough trust in me to take this challenge on!

Lindsay, getting full depth, and an awesome 7th place in Women’s Advanced!

Logan grinded it out for a 5th place finish in Division 3, his highest placing yet!

Equally impressive, Teneya challenged herself and her training and threw down in her FIRST CrossFit competition ever! Yeah Buddy!

We even brought the eye candy/coaching staff for the ladies! Thanks to Coach Pnutz for leading the troops into Battle!

And as if the weekend wasn’t successful enough – Katie Schwing got 2nd place in Women’s D2…and got memed!

I’m extremely proud of everyone on Team High Voltage who competed – and remember – whether we’re first or last – it’s always back to the drawing board. That’s where the hard work is performed, and that’s where the magic truly happens.

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 3x400m run, rest 2 minutes Skill: Deadlift
B. 3 Rounds for Total Reps + Cal

  • 2 Minute Row for Cal
  • 1 Minute KB Snatch
  • 1 Minute Box Jump
  • Rest 2 Minutes
WOD: Double AMRAP!10 Minute AMRAP of:

  • 20 Box Step ups
  • 10 Wall ball
  • 5 burpees

– Rest 3 Minutes –

8 Minute AMRAP of:

  • 400m Run
  • 20 Sit up Ups
  • 15 Back Extensions

 

This past Saturday, Team High Voltage, led by Coach Pnutz, went to do some work at the Next Level Invitational…

So….how’d they do?

4 Volts & Vixens, 4 PR’s – coincidence?!?!

Big Props to Hayley for taking 4th place in the Advanced Women’s division! It took a little coercing/coaching on my part to get her to see that she was ready for the Advanced division and she belonged there, and BOOM – took 2nd place in 2 events. After a while, coaching isn’t just what ‘movements’ you show someone or shouting ‘heels’ – it’s helping athletes continually realize their full potential, and I’m really proud of her for having enough trust in me to take this challenge on!

Lindsay, getting full depth, and an awesome 7th place in Women’s Advanced!

Logan grinded it out for a 5th place finish in Division 3, his highest placing yet!

Equally impressive, Teneya challenged herself and her training and threw down in her FIRST CrossFit competition ever! Yeah Buddy!

We even brought the eye candy/coaching staff for the ladies! Thanks to Coach Pnutz for leading the troops into Battle!

And as if the weekend wasn’t successful enough – Katie Schwing got 2nd place in Women’s D2…and got memed!

I’m extremely proud of everyone on Team High Voltage who competed – and remember – whether we’re first or last – it’s always back to the drawing board. That’s where the hard work is performed, and that’s where the magic truly happens.

Wednesday’s Training

All Levels CrossFit

Level 1 CrossFit

A. 3x400m run, rest 2 minutes Skill: Deadlift
B. 3 Rounds for Total Reps + Cal

  • 2 Minute Row for Cal
  • 1 Minute KB Snatch
  • 1 Minute Box Jump
  • Rest 2 Minutes
WOD: Double AMRAP!10 Minute AMRAP of:

  • 20 Box Step ups
  • 10 Wall ball
  • 5 burpees

– Rest 3 Minutes –

8 Minute AMRAP of:

  • 400m Run
  • 20 Sit up Ups
  • 15 Back Extensions

 

10 Minutes of Mobility per day…seems easy enough, right? Hopefully….well…maybe…

10 Minutes of Mobility and basic body maintenance should be a piece of cake…but first, you’ve got to know how to take care of yourself.

Fortunately for us, there is www.mobilitywod.com. What is MobilityWOD.com you ask? It’s pretty much the Mecca of basic body & movement prep. I check this site out nearly every day – you need to bookmark it like now! 🙂

Today’s post was actually put up on their site a few months ago, but I think it’s pretty apropos for today’s training with the shoulder to overhead movements.

from www.mobilitywod.com

-Shoulders & Internal Rotation

“Today’s episode is really an homage to what I have come to believe to be the largest shoulder problem out there–missing internal rotation.  You should have full range of motion in your joints true. But you can probably miss a little extension or flexion and still set a few world records. However, if you end up missing the rotation capacity of your shoulder, well, then you are going to end up with poor positioning and a poor capacity to generate stability in the shoulder joint. You see, if you are missing rotation, you will have to compensate to achieve position.  This compensation will leave you in a very inefficient position in which to generate torque. It’s like you end up using your rotation slack pocket money on condiments, and you don’t have enough left over for the main course.  We’ve got three videos for you today. The first is my absolute favorite way to reclaim that missing IR. It requires a Voodoo Floss band which you can pick up at Roguefitness.com. The second video is me demonstrating on Jesse Burdick ofPowerwod.com,  that you can in fact have Normal range of motion and still be strong.  The final video is a world record mwod attempt. It’s a mob mob smash party at the Reebok Crossfit Games. (Smash Mob?) We are working on IR as a group, with no equipment.

Fix your IR.  Yesterday. Because if I see you out in the world with missing IR, it’s going to be like that scene in Fight Club where he takes the guy’s drivers license and tells him to get his life in order.  Or else.”

So get on it, and get your 2nd easiest WLC point of the day – seriously – if you are missing points for not taking Omega-3 Fish Oil I don’t even know where to begin 🙂

See you all at the box today,

Tim

 

 

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. EMOM for 8 Minutes:
  • 3x Power Clean
  • 3x Split Jerk (all touch & go)
 Skill: Hang Power Clean

  • Sets of 5 Reps
B. For time:
800 Meter Run
  • 15 of each
  • Pull Ups
  • Alternating Arm Clean & Jerks with the KB
400 meter Run
  • 12 of each
200 meter run
  • 9 of each
::20 min cap::
WOD:3 Rounds for time:

21-15-9
  • 400m Run
  • KB Swing
  • KB Front Squat
  • Pull Ups