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Creaky Hips Got You Down?

June 21, 2013

Open the Hips from CrossFit Invictus (via Kelly Starrett).  I see a lot of mobility work at CFO, web but probably not enough hips work.  The hips are very tough to mobilize with a foam roller or a band – you gotta bust out the lacrosse ball and start smashing.  I highly recommend mobilizing the hips on the days that we do Olympic lifts and the days that we squat.  Which is pretty much everyday.

CFO will bust out the wiffleball set on Saturday after the 10am WOD.  10am will be a snatch/WB WOD – then we’ll knock around some plastic.

The WOD today has a row.  We don’t row enough, website and we only have 3 rowers.  We’ll do this one in waves, 3 athletes will start  and then 5 minutes in the next three will go and so on.


Heavy Squatting Thursday night at the gym.

Heavy Squatting Thursday night at the gym.

Workout of the Day


Clean and Jerk

Spend 15 minutes and build to a heavy single.



Row 1000m

20 Shoulder to Ovehead 135/95

30 Squat Cleans 135/95

40 Burpees over the Barbell


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