Workout of the Day:
Stiff-Legged Deadlift
3-3-3-3
(Thanks as always to our friends at Catalyst Athletics for the great instructional videos.)
and then,
Five rounds for time of:
20 Kettlebell Swings (32/24 kg)
20 Walking Lunges with Kettlebell held in Goblet Position
(Grab the horns of the kettlebell at chest level, elbows tucked to sides.)
Amanda and her amazing 45 inch box jump from last week's max effort jump.
This is How We Roll
Written by C.J. Martin
With the exception of the Invictus community members that live outside of San Diego, all of you should be familiar with the whiteboard near the lifting platform that lists our suggested Pre-WOD Rolling, and our Post-WOD Essential Stretches. And by now, everyone should know that after you check in at the front, you should be heading straight back to grab a lacrosse ball or foam roller. But periodically it’s good to get a refresher on how to perform some of these essential foam rolling techniques. So, I thought I would make this easier and add a new tag on the side of our blog for myofascial release. The problem is, that sounds like Greek to some of you, so the tag will be named “How We Roll.” You can click on the link below, or you can find the tag, which will be permanently on the right hand side of this blog. Check it out, and make sure you know how to make the most out of your pre-WOD routine.
Click here to see “How We Roll” – a collection of our previous myofascial release posts.
Great Jump Amanda! Roll on Invictus… Roll on.
After a break of too long, the last four days at CFI have been great. Hitting a PR on the front squat–which was all mental–was pleasing, but watching Frank the Tank bust out the workout as Rxd today was the best. He was possessed and took up the kettlebell like a monster. In short, it is good to be back. Thanks Frank!
Right on, Courtland. You made those stiff-legged deads look easy.
Thanks for tagging & sharing the Rolling Techniques of myofascial release! CrossFit Invictus is a positive force to many, a light-bearer.