|Reppin' the Thousand Dollar T-Shirt this morning|
Hero WOD "The Seven"
7 thrusters, 135/95# (scaled to 75#)
7 knee to elbow
7 deadlift, 245/175# (scaled to 150#)
7 KBS (2 pood//1.5 pood)
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.It's been months and months since I've done a lot of these movements, getting back into it feels great! swinging the 53# kettlebell overhead was awesome (all unbroken). Handstand push ups felt fantastic (kipping and all unbroken), thrusters were all unbroken, I had to break up the middle set of deadlifts because I ripped my hand and had to readjust my grip. Goats: kipping knee to elbow (which means my toe to bar suck royally). I reeeeeeeeally need to work on my mobility. I am so tight in my hamstrings and hips.
I made it a point to really work on my mobility afterwards.
Nothing makes me cry quite like barbell rollouts.
For a few of my favorite mobility exercises check out this warm-up guide from LBEB. These can also be performed any point in the day, post-WOD, rest days, etc. These exercises are effective in assisting numerous exercises, not just front squats: think wall balls, thrusters, back squats, pull-ups, rowing, etc. I pick and choose 2 or 3 to focus on before and after, or all of them if I'm feeling zealous.
For the month of July, I have everyone do 30 Kettlbell Figure 8's as part of their warm up of cash-out. It's a great exercise for working the core, building midline stability and enhancing coordination.
I did these after our WOD, and yes, I have sandals on.
I put this out on my IG this morning and have gotten some really positive feedback. I'd like to offer Online Nutritional Counseling, specifically in helping clients find their correct Zone prescription to help them reach their goals (fat loss, muscle gains, performance in the gym) and then tailoring a meal plan for them, as well as offering a supplement guide and recipes, going over their food logs, offering email and phone support, etc.
Is this something you'd be interested in?