For as long as you can continue, up to 30 minutes:
1 Muscle-up every 15 seconds
10 Pull-ups and 10 dips every minute
Post reps to comments and BTW.
Wednesday, Sept 17th at 8:30AM come join us for a brief informational session regarding the next mesocycle for the Verve Competition Crew. Questions about it or want to get signed up? Email AnnaM@crossfitverve.com
Like nearly all of us, I have a love/hate relationship with the barbell. When I think back to all the years past that I never used it–it’s kind of a bummer–but all I can do is thank CrossFit for introducing me to it and the love part of the relationship! I somehow got pretty strong through the years before CrossFit by simply picking people up . . . ALOT of people over my years of EMT/Paramedic and as a Firefighter. Carrying around all my gear and equipment, picking it all up often and fast, and especially picking up other people either as part of training or just part of the job–it translated into a lot of strength when I finally got proper coaching with barbell lifts and olympic lifting. Weird huh? How those functional movements in my job translated into useful strength all those years, it’s like CrossFit knows what it’s doing. Now . . . gymnastics for me . . . sheesh, that’s a whole other story on the other end of the spectrum, definitely a little bit more toward the “still working on loving it side of things!”
Anyhow, I love the lifts. But ever since coming back from having my daughter, my mobility has suffered, and never is this more apparent than in overhead lifts. Whether overhead squats, snatching, jerks, or even handstand push-ups and muscle-ups, my mobility is often a limiting factor = frustration point. I know I’m not the only one in this boat. Whether you sit in an office all day, you have your arms forward all day doing hair, or you are carrying around kiddos too . . . it has to be a daily fight back against the tight shoulders, backs, necks that over time will add up and wreak havoc on us.
We are lucky enough to have some amazing resident experts at Verve and one of them who is extremely helpful in this mobility arena is Dan Pope. Not only is Dan an amazing trainer (you most often see him on Tuesday PM’s) but he’s an athlete with amazing work ethic (he was part of our most recent Regional team) and he loves to improve people’s health and fitness via movement. His busy day job is a Physical Therapist and he practices what he preaches. Check out this great 5 minute Overhead Mobility video he made and posted on his blog with some easy exercises to do and improve your overhead positions and strength. Pick 3 to do each day, only 5 minutes/day can make a big difference and is necessary to combat our daily demands. One of the last ones on his video I do every morning while making my coffee. If you like Dan’s style, you can follow his blog here at fitnesspainfree.com and sign up for his weekly newsletter there as well.