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Stick to the basics

There’s great power in fundamental movement patterns: push, pull, squat, deadlift, and lunge. Stick to the basics, but explore and include their variations.

For example.

Pull-ups: change your grip, change the diameter of the bar, hold a dumbbell between your feet, use a weight belt and chain, use a band for assistance, throw a towel over the bar and hang from that, do your pull-ups on the climbing rope, do them on rings, do them with your kids on your back . . .

Push-ups: clapping, increase range of motion with your hands on rings/plates/dumbbells/etc, alter your hand placement (narrow, wide, “diamond”, etc), one arm, feet elevated, with a weight vest, with someone sitting on your back . . .

Workout of the Day

Three rounds for time:
100 double unders
30 gator crawls
15 power cleans, 60 kg

{ 3 comments… add one }
  • carney February 19, 2014, 3:36 pm

    Pain. You’ve probable been here. Brushing your teeth, washing your hair, or pulling a shirt over your head, and you feel sharp pain shooting up your neck into your head. Yeah, that was me this morning. I can’t turn my head more than 20 degrees left or right without sharp pain on the left side of my neck. This typically results in 2-3 days of annoying discomfort. In the meantime, I do a lot of self-mobilization and get in to see Dr Anthony daily. Lucky for me, I work in his office.

    This neck thing is one of my restricted patterns from several car crashes and other miscellaneous head trauma from an earlier life. It bugs me from time to time, if I don’t keep the tissues and joints happy and mobile. In other words, it’s totally my fault, and I should know better. The daily training helps keep the pain at bay. But I also need to include some massage and chiropractic. If I leave any of it out for any length of time, something is going to hurt in the morning.

    So this morning, in preparation for the WOD, I spent a lot of time mobilizing the joints/tissues. By 5:00 AM, I felt a little better, so I decided to go ahead as planned.

    Glad I did. I’m continually impressed that regardless of how I feel, I’m capable of performing at the upper end of my ability.

    Three rounds for time:
    100 double unders (first round unbroken!)
    30 gator crawls
    15 power cleans, 45 kg


    • Robby Farnes February 19, 2014, 5:15 pm

      And you Killed the WOD! Good work and way to lead by example.

  • Starla February 19, 2014, 7:12 pm

    I’m sorry to hear you’re having pain, having been dealing with my own recently (and doing a lot of whining about it!). Hope you’re feeling better soon!

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