Thursday class times: 530am, 430pm, 530pm, and 630pm
Skill: Squat snatch
WOD: 4 Rounds for time:
10 Overhead Squat @ 115/85
10m Bear Crawl
10 Knees to Elbows
Reminders: Luci Garcia's last Senior soccer match is this Friday @ 630pm! Place is Healdsburg Rec Park, we would love to have everyone cheer her on and support her family. Come join us!
Halloween party this Sat. at the box, 7pm. Costumes are greatly encouraged. WOD will be simple and fun and feel free to hang afterwards and enjoy a beverage and snack.
Ok y'all! You guys have been practicing the snatch and it's time to work at pulling ourselves under the bar! That's right! The squat snatch is going to wreak havoc with your so-called great flexibility so be prepared. We will PVC the movement and slowly add on weight as you become proficient. Bring those low heeled shoes and get ready to hang out in the bottom for a while!
In CrossFit, we are constantly putting pressure on our wrists. Going overhead with the presses or snatch, floor presses, the front rack, and overhead squats are all movements that put an enormous amount of pressure and weight on on the wrists. How often are we mobilizing our wrists though? I know I’m guilty of overlooking them all the time. I spend a lot of time on other areas of the body but the wrists, which I use just about everyday, never get the love they deserve. I’ve researched a few simple mobility exercises that I know will help all of us target our wrists and make sure they are flexible and mobilized the next time we call on them in a workout.
The first and most convenient way to mobilize your wrists is to simply kneel down and place your hands on the ground with the back of your hand pressed to the floor. Simply explore the range you have with your wrists. Find those sticky areas and continue to work them out. You can do this at your office or while your at home, the point is to do it.
Enough of my words, here’s a video from Mobility WOD that will lend some clarity to what I’m referring to.
Ah, Kelly Starrett. Mobility genius, can be hard to follow at times, but knows his stuff!