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.
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.
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:
Wednesday’s workout had us Bench Press heavy then an AMRAP 7 of Ring Dips, Overhead Squats, and Double Unders.
Thursday’s skill day yielded several PRs and firsts highlighted by:
On Friday we Deadlifted then the met-con included wallball shots, power cleans, and burpees.
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.
Max Rep Pullups
*Score Rounds & Reps*