GWOD – Power Clean … Wall Ball / Muscle-Up

Power Clean 5×3

the

4 rounds for time:

21 Wallball shots

7 muscle-ups

Mashing

Mashing:

We’ll start with the easiest mobility to explain. To fully understand this explanation you’ll need around a dozen pens or pencils. Really any writing instrument will work. And a couple rubber bands.

Too understand what mashing is, you must first understand what you’re mashing.  Take all the writing instruments and hold them in one hand so that all the barrels are orientated the same way. Now throw some rubber band around either end. If you look down at the tops this will give you some idea of what a cross-section of muscle tissue. long narrow bands run from one connection point to another connection. In this way muscle can be said to have grain (as in direction).

What can happen is that scar tissue can form adhesions in between the individual muscle fibers. Once this happens they no longer slip, slid and glide like they should. You can see this by holding the pens really tightly and then trying to roll them around.

What mashing does is squashes those fibers around so that any adhesions are busted up. Once this happens the muscle can move better and with less effort. To demonstrate this put the pencils on a table and squash them flat. That’s mashing.

So know you’re probably wondering how much and how long.  Well that’s hard to say. My personal rule is to roll until I feel change. Good advice would probably be around 10-15 minutes.  I recommend rolling immediately after a hard WOD, and then right before your next WOD. There is really no detrimental affect to rolling (you can’t roll too much) and is great thing to do all the time.  With mashing there’s basically two ways to go about. You can go across the grain or with the grain. I recommend trying both in any given spot to see. Once you’ve got the basics down try experimenting with different positions and movements to get your desired effect.

DL/T2B

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James Hobart9:14.

GWOD – Front Squat, Weighted Pullups

Front Squat
5×3
Weighted Pull-up
7×1

Rock Climbing

We’re going climbing!  This Friday from 7:30 to 9:30 @ Atlanta Rocks:

http://www.atlantarocks.com/index.html

It’s gonna be a BLAST! We must have an RSVP by WEDNESDAY AT THE LATEST!!!!

Please drop us a note in comments or sen Nate an E-mail RSVP and let us know if you’re bringing children or guests. We’re looking forward to it and really hope you can make it.

DU/ BJ/ KBS

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20″ box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00.

Rock climbing this Friday. Get the dirt here.

A new way to look at mobilizing

I’m going to propose a new way to look at mobility, and in particular the stretches, mobilizations and other tortures we dream up for you all:

End Range Stretching: This is where the muscles involved are taken to the very limit of their length. The couch stretch is an excellent example of end stretching.

Mashing: This is sort of a catch all category that involves anything to do with foam rolling, lacrosse ball work and other things that involve breaking up muscle tissue.

Positional Inhibition Stretching: This type of stretching is where you are trying to achieve better position by ensuring that joints work through there correct range of motion and are in approximately the right place.

These are generalizations and some stretches may end up in different categories, and we’ll explore that.

I’m also going to be explaining some of these definitions in the coming days as well as how we recommend mobilizing certain movement, so keep an eye out for that.

GWOD – Rest Day

Rest Day

Rest Day

John J.

Rest Day

or

Hang Squat Clean 5×2

3 Rounds of:
5 Rope Climbs
21 pistols

Check out today’s blog post on a new way to look at mobilizing…

GWOD – Run / T2B / Box Jump

5 rounds for time:
400m run
12 toes to bar
15 box jumps (24″ / 20″)