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Mobility WOD

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Wednesday 06.11.2014

Motivation is a massive subject with a ton of research and scholarly work behind it that today's blog will only scratch the surface of and I am probably biting off more than I can chew but I'll just take a stab at it by looking into what intrinsic and extrinsic motivation are and go from there.

I like pictures because they're simple and can convey an entire paragraph in a quick look-over. So the bare bones difference between intrinsic and extrinsic motivation?

Source: comfortshoos.com

The following is based on a study of students, but it is also relevant for all of us in pursuit of improving our physical capacity:

Students are likely to be intrinsically motivated if they:
  • attribute their educational results to factors under their own control, also known as autonomy
  • believe they have the skills to be effective agents in reaching their desired goals, also known as self-efficacy beliefs
  • are interested in mastering a topic, not just in achieving good grades [1]

Sound familiar? Totally. I know it is for all of you fine wonderful folk at Elevation Nation, because I see you all show up day in and day out, on days you are absolutely dreading, and days you are ecstatic about, because you're intrinsically motivated. Motivation from that vs. extrinsic is the kind that keeps you consistent and coming back. Even if it does suck.

SOURCE
1. Wigfield, A., Guthrie, J. T., Tonks, S., & Perencevich, K. C. (2004). Children's motivation for reading: Domain specificity and instructional influences. Journal of Educational Research, 97, 299-309.


MOB
Oly Wall Squat with Ext. Rotation

OLY LIFTING
8x2 Snatch @60-70%

-rest 45secs-

STRENGTH/SKILL
A1. 3x4 HSPU negatives (5 sec descent)

rest 30 secs
A2. 3xME L-sit or tuck sit

METCON
12-10-8-6-4-2

Push Press 135/95
Burpee box jump 32/24"

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Tuesday 06.10.2014

MOB
Classic Posterior Chain 

STRENGTH
10 x 3-sec pause  HBBS @ 65%

-Rest 1 min between sets-
*focus should be fast drive out of the bottom

METCON
Buy in: 800m Row

3 rounds:
10 C2B
15 OHS 95/65
Cash out: 800m Row

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Wednesday 05.26.2014

MOB
Overhead Tissue Smash with lacrosse ball

STRENGTH
A1. 5x10 Weighted ring rows

A2. 5xME L-sit or tuck sit on paralettes

SKILL
Clean Progression

METCON
4 Rounds

400 m Run
12 Squat cleans 135/95

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Friday 05.23.2014

Does this seem familiar? 

Press and Rack Fixes. This is also great as prep for muscle-ups or the bench. 
Source: Mobility WOD


MOB
External Rotation of Shoulder via KB

STRENGTH
Strict press + Push press 
5x 2+3 @85%

TABATA
Hold Top of ring push up

METCON
Buy in: 500m Row

10-8-6-4-2
Deadlift 275/185
Box Jumps 32/24
Cash out: 500m Row

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Thursday 05.22.2014

In our community we become familiar with the two groups of named WODs-"The Girls" and "Hero WODs". Unlike the Girls are named as such by CF founder, Greg Glassman because, “I want to explain the workout once and then give it a name.  I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.  Workouts are just like storms, they wreak havoc on towns.” Aside, from that, there's no story or real meaning behind it. 

On the other hand, Hero WODs? There's a life, a story, and most of all, an actual person behind the WOD.  When these WODs are posted, there's a picture of them and a short description of the events leading to their passing and their family. These WODs to the typical crossfitter are grueling METCONs that are a symbolic gesture of respect for those those who have fallen while serving in Law Enforcement, Firefighting, and the Armed Forces.  

You can see the list of the Hero WODs here on CrossFit's main site. 

As a veteran who served in our most recent conflict, seeing a Hero WOD come out on CrossFit's main site was always hard, and it was even harder when it was someone I knew or knew of. 1LT Tyler Parten, who graduated a year after me, and 1LT Ashley White, who was in the same operational program, were two who hit close to home for me.  Each of these WODs have a person whom it honors and getting to know their story makes the WOD all the more personal. 

"It's easy to treat these prescriptions as any other workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can be as spiritual and emotionally demanding as they are physically grueling" - Russell Burger "Fallen But Never Forgotten"

For this Saturday's post for "Mile High Murph," we'll go into who he was. And if you've watched the recent movie Lone Survivor or read Marcus Luttrell's first-hand account that it's based on, you'll get to learn a lot more about "Murph" and his brothers in Seal Team 10. 


MOB
Hip Capsule: Internal Rotation Bias

STRENGTH
1x20 HBBS (if not done with cycle yet)


A1. 4x6 Pause (3 secs in bottom) Front squat @ 70-75%
-rest 30 secs-
A2. 4x5 HSPU (4secs descent) 
-rest 1min

METCON
3 Rounds

75 DU
10 Power snatches 95/65
-Rest 1 min between rounds-

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Monday 05.19.2014

Source: hookgrip.com

Keep your shoulders over the bar.

The above pic shows a number of lifters who obviously, and deliberately keep their shoulders over the bar. In terms of positioning through the lift, you are keeping your shoulders over the bar until it reaches to about the mid-thigh area followed immediately by a rapid hip extension and explosion of speed and power!  The best way for you to see this is to watch slow motion videos (below) or still shots (above) of lifting progressions of the most elite lifters.
So, next time you lift, cue yourself to a) use your legs, and b) stay over the bar.


MOB
T-spine smash ext. and side roll

OLY LIFTING & STRENGTH
A1. 4x2+2 @80%

Hang snatch+OHS
-rest 1min-
A2. 4x10 Ring dips
-rest 30 secs-

METCON
3 Rounds

1 min on rower (cal)
rest 1 min
1 min pull ups (reps)
rest 1 min
30 sec cleans 135/95 (reps)
rest 30 secs

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Saturday 05.17.2014

Being strong isn't always about physical strength, there's the mental aspect which is the bigger driving force in your success. Do you work your mental game as much as you do for your physical?

MOB
OH with ext. rotation bias

TABATA
Hollow holds

METCON
800m Run

1 Rope climb
10 front rack lunges 95/65
600m Run
2 RC
10 FR lunges
400m Run
3 RC
10 FR lunges
200m Run
4 RC
10 FR lunges

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