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Sunday, March 1, 2009

Post-WOD stretching.
group-recovery-post-wod
Recovery
Part Two: Massage and Foam Rolling

Massage is the scientific manipulation of soft tissue for restorative purposes. Clinically, physical therapists, licensed massage therapists, and legitimate chiropractors commonly use massage as a passive treatment modality. In short, the mechanism is this: repetitive pressure to the skin induces neural fiber transmission from peripheral nerve receptors, through the spine, to centers in the brain. The brain—the master control center—then sends signals back to the area. These signals trigger the following responses: Read More

Friday, February 27, 2009

237_body_row_1237_body_row_2
Please note the change regarding substitution of bodyrows for pull-ups. This, incidentally, is not applicable to today’s workout.

three rounds for time:
25x sumo deadlift high-pull @ 95/65-lbs.
50x bodyrow
400m run

Tuesday, February 24, 2009

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four rounds, as many pull-ups as possible:
max pull-up*
15x virtual shovel (24” barrier) @ 90/70-lbs.

then, for time:
1000m row

*Immediately following the last pull-up repetition, move to the barbell and begin.

This workout is scored by both the total pull-ups completed and row time.

Saturday, February 21, 2009

group-stretchamy-tod-ted-stretch-pectod-upper-back
for time:
20x sumo deadlift high-pull @ 65/45-lbs.
10x shoulder press @ 65/45-lbs.
18x sumo deadlift high-pull
12x shoulder press
16x sumo deadlift high-pull
14x shoulder press
14x sumo deadlift high-pull
16x shoulder press
12x sumo deadlift high-pull
18x shoulder press
10x sumo deadlift high-pull
20x shoulder press