Workout of the Day, 4.7.13

INTRO to OLY with Record, 9-10am and 12-1pm.

HYBRID/ADVANCED OLY, with Record, from 10-12pm.

STRONGMAN, with Tim, at 11am.

BENCHMARK WORKOUT OF THE DAY, with Record, at 1pm.

Below, is Jack Korbutov, right at the moment where Josh (his judge) can call a good rep on the the chest-to-bar pull-up. Also, note his taped hands.  If you’d like to learn more about hand health and CrossFit, check out this article.

Also, for what it’s worth, Korbutov is a person you MIGHT want to become good friends with.  He owns an amazing business called Art of Medicine, which is a compounding pharmacy that collaborates with your physician to customize any and all your meds (and your pet’s meds too!) for what is most easily absorbed and implemented for you. He specializes in pain management as well which, for many of you who have dealt with the way that prolonged soreness or poor recovery can keep you from training, means you can use a specially formulated pain cream instead of ingesting some liver-damaging pain pills to keep moving.  I think this old-school apothecary concept is SO cool and 100% appealing to CrossFitters who want everything to be as real and effective as it can be.  Check him out on Facebook or talk to him when he sits at our desk on Monday mornings – he can tell you all about it!

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Shoulders, 3 minutes each side on the floor. Foam Roll IT Bands, 20 reps per side. Partner Assisted Lat Stretch, 1 minute each side. Band Pec Stretch, 30 seconds each side. Band Overhead Stretch, 30 seconds each side.

SKILL WORK: Review the standards for EACH movement, and consider whether or not you’d like to take the “Chest-to-Bar Cindy” Challenge. :)

CONDITIONING:

“Cindy”

AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

*Want to get better at Chest-to-Bar pull-ups?  Complete this workout today CHEST-TO-BAR even if it makes your rounds harder and less – tell your Coach and you’ll be granted “board credit” for the harder variation and ONE more step in getting better at a movement that can be pretty difficult to get used to.

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