Monday, November 25, 2013

Check out Yoko Ono performing "Bad Dancer" below and use this as inspiration to come out to a Movement Class.  The movement class will make you a better mover, I promise you.  The movements we do in these classes are very organic as they do not allow for linearity. I have never seen someone who moves well in a MOMO class not also move well in a CrossFit class, but the inverse is not true.  If you spend most of your time doing CrossFit you probably have not really tested yourself as a mover.  Why not try and supplement your WODS with a movement or a Just Mobility class? I would be very surprised if these classes didn't make you perform better in your wods. 



WARM UP
Please include some scapular warm up and shoulder warm up and then move on to brachiation. This is a good time to do a few sets of kipping movements for those who are READY.  How do you know you are ready? Read the criteria in PART B - you must have  a 30 sec eccentric chin up.  

role and shublule practice
tall muscle cleans with an empty bar

A. Back Squat
Beginners: 5, 5, 5, @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 @ 30x1
Rest no longer than 2 minutes between sets.

B. 3 Rounds for Time
     Kipping Ring Muscle Ups x 5
     Power Cleans  x 10 95/135 lbs

No Kipping Muscle Up? 5-7 kipping pull ups (preferably false grip on the rings).
No kipping pull up but you do have a 30 sec eccentric chin up? YOu may use a band and do 5 reps.
Don't have a 30 sec eccentric? Please do 5 ring rows with a 3 sec eccentric. Make sure you reset scaps on each rep at the bottom. Don't cheat!