A couple good “reminder” resources came into my line-of-sight this week. A good friend of mine just scheduled his intro session at an affiliate in San Diego! He shared a link to this podcast from Tim Ferris, The Good, The Bad, and The Ugly of CrossFit, asking for my take. Listening to Kelly Starrett is always interesting and they covered a ton of ground. It is interesting to think about the kids growing up now who will have exposure to all this barbell, mobility, lifestyle stuff from the start. The same kids who are growing up with screens shoved in their faces from the time they are able to hold their heads up. It will be interesting to see how these two “shapes” affect one another. And my favorite quote from the podcast…
“Don’t be afraid to suck.” – Kelly Starrett
Left Shark wasn’t afraid to suck.
I also found this article/list from Eat to Perform, 10 Things The Best Athletes Do (That You Don’t), to be a nice little reminder. I don’t have aspirations of being an elite athlete, but I’d like to keep bettering myself. And I love a good list.
04 March | Wednesday
MFR | 15:00
Warm-up | 3 rounds:
Zing zows x10
Multifidi walk x5 sets ea
Hollow rocks :30
Front squat 4×3 reps (115, 125, 135, 135#)
3:00 rest btwn sets
Zercher walk X 100m (65#)
5 BB single leg RDL’s (55#)
Stretch | 20:00
03 March | Tuesday
Foam Rolling | 15:ish
Clammies 3×10 ea
Walking lunges 4×10 (26# OH)
Workout of the Day | EMOM!
Evens: Hang Power Clean x3 (95×3, 100×3, 105… 110# last 3)
Odds: 20 DU’s (30)
Stretch | 20:ish
Wednesday’s warm-up consisted of some PT exercises that I didn’t have time for during my session in the afternoon. Those multifidi walks are no joke. And way less sexy than the banded walks:
Front squats felt good, though I was a little sore in the right glute. The Zercher walks are awesome – could feel them working that mid back region. And having that load in front made me practice the belly breathing , too. I found it interesting that having that right glute sore made it easier to fire properly during the single leg RDLs. At PT Chad and I were talking about how to reestablish that brain muscles connection (I am sure there si some fancy word for it). As requested here’s the last set of the front squats:
Speaking of, when I warmed up with the clammies on Tuesday, it’s just so apparent that my right glute/hip position moves in such a different way than my left. I literally was poking my cheek to get that guy to fire. The hang cleans felt strong, as did the double-unders, which is why I did 30 reps each set. All day!