What is Mobility WOD? It’s an ongoing blog created by Kelly Starrett, a world renowned physical therapist, CrossFit coach and athlete. The blog is “intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility.” Every Wednesday, we feature an episode from the blog. See more here.
Episode #57: Hot Elbows and Treatment
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
CrossFit Games Regional Event 1 breakdown of “Diane”
Here is the video many of you have been asking about on “How To” of the kipping hand stand push up
Thruster
3-3-3-3-3-3-3
The girls from “Echo City Knockouts” roller derby team looking to use CrossFit Ali’i to one up on their competition
Still not sure how to climb rope? check out this video
WOD
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
We are busy. At the end of the day, it’s usually our dinners that suffer from our hectic schedules and we end up getting take-out or worse yet, pounding a bag of chips and some jerky to stave off starvation.
So stop that right now! There are things you can do to prevent the empty fridge syndrome and you don’t have to be a chef to figure it out. Stupid Easy Paleo has some tips on how to prep food for the week like pre-making a bunch of staple items such as chicken, eggs and yams. Check out their video and read the full post here:
AMRAP 3:00
15 kettlebell swings
5 burpees
Rest 1:00; repeat for 3 rounds
5/4/12
Credit: The Clothes Make the Girl
What you’ll need:
Ingredients:
Meat Crust:
1 pound ground beef
2 teaspoons chili powder
1/2 teaspoon cumin
1/2 teaspoon paprika
1/2 teaspoon salt
2 cloves garlic, crushed
Toppings:
1/2 to 3/4 cup of your favorite salsa
Green bell pepper, cut into thin strips
Red onion, cut into thin strips
Avocado, diced
garnish: fresh lime, chopped fresh cilantro
For recipe instructions, click here.
For more Cinquo de Mayo style paleo recipes, click here.
WOD
“Del”
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees