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Commercial Break Mobilization & PR Saturday

By Sean | In Mobility, Recovery | on June 16, 2012

Happy Birthday Mercy!!!

Similar to yesterday, today’s post is inspired by Big Jon, who offered up a topic when he saw me muddling through websites Tuesday night prepping for Wednesday’s post.  During your evening and weekend veg time in front of the television, instead of mindlessly suffering through the repetitive, somewhat annoying, and sometimes mildly inappropriate commericals, why don’t do something productive for yourself like some stretching.  Leave it to the father of 2 year old triplets to find ways to be more efficient with time, but if you think about it Jon’s definitely on to something.  Commercial breaks are roughly what, 45, 60, 90 seconds, perhaps even longer depending on the network you’re watching?  That sounds like the perfect amount of time needed to get some extra stretching and soft tissue work time in that you’re probably shrugging off otherwise.  Need ideas?  Funny you should ask, but if you haven’t heard us mention mobilitywod.com in about 50+ posts we’ve written to date, I’ll provide some suggestions straight from Kelly Starrett himself.


~PR Saturday~

Monday’s workout saw us Back Squatting heavy followed by a vicious variation of “Jackie” doing the 1Km Row, 50 Thrusters, and instead of the pullups we finished with 10 Bear Crawls.

  • Tyler PR’d his 1Km Row with an impressive 3:28

On Tuesday we performed weighted pullups up to our heaviest single rep for the day.  After we did a reverse ladder workout of running, kettlebell swings, and toes to bar.  Lots of pullup PRs from Tuesday highlighted by:

  • Paul K. got his first strict pullup
  • Amanda and Avelyne pulled their bodyweight+25# and BW+27.5 resepctively
  • Tom D. did his pullup with BW+70#
  • Josh was able to pull his weight+80#
  • Finally the best pulls of the day go to James and Tyler who both pulled their BW+90#!

Wednesday’s workout had us Bench Press heavy then an AMRAP 7 of Ring Dips, Overhead Squats, and Double Unders.

  • Holley scored a new Bench Press 1RM by getting 125#!

Thursday’s skill day yielded several PRs and firsts highlighted by:

  • MJ’s Back Squat PR of 220# x 5reps
  • Laura’s first double under
  • Cody’s first muscle up
  • Mike S.’s first kipping toes to bar

On Friday we Deadlifted then the met-con included wallball shots, power cleans, and burpees.

  • Mark (aka M^2) Deadlifted 340# x 3 reps
  • Bryant continued his linear progression by lifting 325# x 5reps in his Deadlift
  • Big Jon pulled 440# for an impressive 5reps!

Finally, today’s workout is a CrossFit benchmark workout called “Nicole” consisting of running and pullups.  Try to set PRs in 400m splits, number of consecutive pullups, or a new “Nicole” PR on rounds or reps.


WOD 6.16.12

“Nicole”
AMRAP 20
Run 400m
Max Rep Pullups
*Score Rounds & Reps*

11 Comments to "Commercial Break Mobilization & PR Saturday"

  • Date Night says:

    June 16, 2012 at 8:16 AM -

    Happy birthday Mercy! I hope you have a great day!

  • Corrine says:

    June 16, 2012 at 8:24 AM -

    Happy birthday, Mercy! You’re always such a blessing to see and be around. Thank you for your little push every now and again. Have a great day!

  • Troy says:

    June 16, 2012 at 8:29 AM -

    Happy birthday mercy! Thanks for always telling me to pull up my pants! Have a great day!

  • Kevin E says:

    June 16, 2012 at 8:40 AM -

    Mercy | Birthday | Hooray! Have a fantastic one, Mercy!

  • Scott says:

    June 16, 2012 at 8:41 AM -

    Happy Birthday Mercy!!! You rock!

  • Scott says:

    June 16, 2012 at 8:45 AM -

    Happy birthday Mercy! Hope you have a great day!
    -Michelle

  • M^2 (Mark) says:

    June 16, 2012 at 11:28 AM -

    Happy birthday Mercy!!

  • Cristina says:

    June 16, 2012 at 3:56 PM -

    Happy birthday Mercy!!

  • Holley says:

    June 16, 2012 at 5:58 PM -

    Happy Birthday Mercy!!!

  • Jake says:

    June 16, 2012 at 7:54 PM -

    Happy Bitrhday Mercy!

  • Mercy says:

    June 18, 2012 at 12:14 AM -

    Thanks guys!

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