08/12/2015
Clinton Hill – CROSS TRAINING
QOD
If you had to be a flower, which one would you like to be and why?
Video Link / Article
https://www.youtube.com/watch?v=q3UGl2rHz18
Strength / Skill
Handstand Push Ups
https://instagram.com/p/6NMoR7nKJJ/?taken-by=powermonkeyfitness
WOD
Metcon (Time)
For Time:
50 Double Unders
50 Wall Balls (20/14#)
40 Double Unders
40 Box Jumps (24/20″)
30 Double Unders
30 Push Press (95/65#)
20 Double Unders
20 Over Bar Burpees
10 Double Unders
10 HSPU
Bonus
MOBILITY: Ankle/calf mobility
Roll lower (soleus) and upper (gastrocnemius) calf muscles for 3-5 mins each. Carefully place a 20 lb. sandbag on your shin for added pressure, then slowly move ankle through desired range-of-motion while putting pressure on tight, painful tissue.
Still not enough? If you’re a runner, you may need the nuclear option: rest your calf (from just above the Achilles tendon up to near the back of the knee) on the handle of a heavy kettlebell. Pin tight muscles while moving the ankle through the desired range-of-motion to relieve pressure, then slowly push a wave of pressure through the tissue (WITHOUT squeezing the muscle, at all). Stretch all tissues that you’ve rolled using the inclined calf stretch board near the wood wall.
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BONUS BONUS: Low back pain? Read pages 288-297 in ‘Becoming a Supple Leopard’, located in our little library behind the couch. Reset your pelvic position, restore motion to tight tissues, focus on recovery and core strength, and make an investment in preventing future back problems.