Absolutely awesome job yesterday with the 13.2! Let's see what the third week will bring!
WOD: Work on improving quality of your bodyweight movements (translating - no barbells today; stick to gymnastics only). Some ideas: strict and kipping bar and ring muscle-ups (I have a feeling bar muscle-ups are coming in the Open this year), front/back levers, freestanding handstand & handstand push-up, handstand walk, full rom handstand push-ups, mushroom work, p-bars, etc.
Finish with: Mobility work on your calves, achilles, etc. Pick one or two of the mobility WODs from the ones below and spend at least 10 min on each leg:
Introducing the Bone Saw: Calf Smash Redux
It’s Not Rocket Science, It is the NASA Calf Game
Heel Cord Love
Why Do You Hate Your Calfs?
Knee/Ankle/Achilles Issues? Active Tack and Stretch
Calf Blaster Does Sound Cooler Than Dorsiflexion Blaster
Heel Cords of a Cheetah, Achilles Well Being
As you may have noticed in the last two weeks (and I went over it in classes) we are squatting heavy in some way, shape or form every Monday of the Open. In addition to this, we will have one special class on Monday at 6:30pm. Our friends, experienced athletes and coaches from CrossFit Body and Mind (Leavenworth, Kansas) - Elizabeth, Laura and Virginia Brown will lead an Olympic Weightlifting session! In this class you will refine your skills on the Snatch and Clean & Jerk. Don't miss this opportunity to get a different coaching perspective on your lifts and improve your form and technique.