Below, is Marc, straight flexin’ in a tee-shirt from R.A.R.E. Physical Therapy - R.A.R.E. is holding clinic hours at CFCC starting NEXT Sunday (the 6th!) – We’ll be posting lots of information about this and you can also ask anytime for information at the CFCC Front Desk, but here’s what you need to know:
WHAT: CrossFit-informed and accessible corrective services being offered by an experienced PT, along with specific movement scales emailed to you and then sent to the CFCC Coaches, etc. It’s a conscious and comprehensive approach to healing injuries OR preventing them!
WHERE: At CFCC, in our newly constructed therapy room!
WHEN: Two Sundays/month, 12-4pm by appt. only – for this month, the 6th and the 20th!
HOW: Email to schedule an appt: rarephysicaltherapy@gmail.com
HOW MUCH: $120/initial hour-long appt., and $100 for any subsequent. After 30 days, you will need a prescription, but not before then.
WHY: Because you want to get better and you can!
WORKOUT OF THE DAY:
MOVEMENT PREP: KB to quads/adductors, 1 min per side. Spiderman Stretch, 1 min per side. 10 Glute Bridges plus Overhead Reach. Banded Hamstring Stretch, 1 min per side. Hollow Rocks, 15 reps. Then: split up into teams to try 15ft. plank walks of: walk the plank, lunge the plank, single leg deadlift across the plank, bear crawl the plank – try this in socks or barefoot for better motor control!
CONDITIONING:
For time: 1 guy/ 1 girl ideally… partition the reps any way you see fit – work on tagging each other in
100 DU or 300 singles
50 HSPU… while one person holds a handstand, or 50 push-ups for those who don’t have HSPU yet
40 T2B… while partner hangs from bar in full extension (if no T2B, scale to L-Raise or V-Ups)
30 Deadlifts @ 185/135… while partner holds a plank
90 foot goblet walking lunge (1.5/1) step… together, while one works, one rests.
GYMNASTICS:
Movement Prep: (15 min)
Bonesaw (1 min/leg)
Gastroc-Soleus Stretch (1 min/leg)
Squat test (1 min)
Supine partner assisted hip distraction (30sec/leg X2)
Wall quad stretch (1 min/leg)
Squat test (1 min)
Skill #1: candlestick roll
https://www.youtube.com/watch?
v=a0CumxUzkyY
Skill #2: rolling pistol
Skill #3: pistol with box
http://gymnasticswod.com/
content/pistol-progression-pt3
Practice:
With a partner for time:
-100 pistols (use box methods for scaling)
-100 air squats
-100 squat thrusts
*Each rep must alternate from partner to partner
HEY, YOU! Don’t forget that this coming FRIDAY we’ll be partying to celebrate the end of the 2014 CrossFit Open! Bring your friends, food, and drink if you like – we’ll kick things off after this last WOD of the day at 6pm! Read all about the event and the prizes we’re giving away here!