Better Mobility -> Better Function -> Better OHS #’s

21 Oct

10-21-2009

1) Split jerk 1-1-1-1-1
2) Front squat 3-3-3-3 Use 72% of back squat 1RM.

DROM:

Supine lying hip flexor and hamstring stretches

Jason C. couldn’t overhead squat a PVC pipe effectivcely when first started. His shoulders were not only tight but lacked the active flexibility to get into a good overhead position to squat. Now what?!?



Nick G. attends Noon for his birthday smash party. Linda’s three bars welcome him in.

Beth finishes her last ring row in the Dirty 30 workout in On Ramp last night. The last one should feel the hardest but everyone cheering you on, it might feel like the best one actually. This On Ramp group is one of the most supportive yet!

7 Responses to “Better Mobility -> Better Function -> Better OHS #’s”

  1. josh 21 October 09 at 4:39 pm #

    Happy Birthday Nick!!…Is that a bench press I see set up??

  2. Stephanie 21 October 09 at 5:21 pm #

    Nick, I wish to say “Happy Birthday to you.”

  3. Jessica 21 October 09 at 7:32 pm #

    Happy birthday Nick!!!!

  4. Nick G. 22 October 09 at 9:33 am #

    Josh, yes it is, and that is my bu t t actually bouncing off the floor on the squat clean. Of all the lifts (deadlift, bench press and squat cleans) with LINDA, bench press was my main concern going in, but ironically, it was the easiest of the three. Thank you for the BDAY WOD and wishes. I tried to hang low for the B-Day but the secret got leaked somehow. I know it was you Bro (Mike G). By the way, the Overhead Squat is looking snazzy.

  5. Adam 22 October 09 at 11:14 am #

    Happy Birthday Nick!!! What a way to celebrate, you tha man!

  6. Nick G. 22 October 09 at 1:39 pm #

    “Friendships are born on the field of athletic strife and the real gold of competition. Awards become corroded, friends gather no dust.”

    Jesse Owens

  7. Jason 22 October 09 at 1:39 pm #

    Happy B-day Nicko.

    And big thanks to the great coaches at Crossfit PDX for helping me find some mobility. LOTS of gains to be seen in the coming months….. :)

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