Here are some tips, tricks and theories that I have found useful as well as things on the sports performance side of the house.
- Row 1000 meters
- 50 Thrusters with a 45lb bar (http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov)
- 30 pullups
9m 44 seconds, I was in competition with a 3 toed sloth, we pulled even.
But wait, there’s more.
I dislike Jon, oh how I dislike him.
I have had a bad habit over time of ignoring injuries and continuing with what I’m doing.
I went 4 years with a right elbow that couldn’t bend more than 90 degrees, learning to work around it. Trying to flex past the 90 degree mark, my elbow would feel like something was tearing. After a nothing fall while snowboarding, my hand flexed to my shoulder with my bodyweight behind it, and I thought my elbow exploded. Enough was enough, I got an xray and the tech basically said I had oysters and golfballs growing in the joint, mechanically preventing the arm from flexing.
A 3 view xray, 5 minute, and $800 summary came down to: “You need to get that fixed!”
Steadman Hawkins to the rescue. Outpatient scoping of my elbow left me walking out, with my arm still in a sling having better mobility than it had in years.
Since that time, I’ve taken much better care of myself, trying to head of the injury spread syndrome I see in so many of my friends.
Things that have helped to fix me or prevent injuries:
Dr Adam Paul Thom, http://chirowithresults.com/. His soft tissue work is unbelievable. He’s fixed a variety of neck and shoulder problems I just thought were untreatable(take some Midol and keep going). If you’re in the Denver area, I can’t recommend him enough.
Mobility work on bad areas. I highly recommend Steve Maxwell’s ‘Encyclopedia of Joint Mobility’ series. http://www.maxwellsc.com/
Kelly Starret’s mobility workout of the day. If you can get over Kelly coming off like a west coast kook, he has some truly great mobility content. http://www.mobilitywod.com/
Since I’ve taken mobility more seriously, and addressed injuries properly(ice, ice, baby) I’ve had fewer injuries and recovered quicker. Not letting the dings pile up is key.
Jon Roof: good friend, excellent crossfitter.
Jon is great at giving me horrible best-of-crossfit workouts that suit my fitness goals and whatever my current limitations might be.
Today’s fresh hell: “Jackie”
For overall time:
Row 1,000 meters
50 Thrusters with a 45lb bar
For my first attempt at this, I pulled a dreadful 11:32…uggh.
One of the tougher concepts in BJJ to teach is flow rolling. The idea being to work transitions without power to improve and find the time between moves. It is impossible for one student to flow roll if the other goes into competitive lock-down-to-win mode.(Impossible to flow if people get death-grips)
I found this video quite useful and a good primer to flow rolling or slow rolling in Brazilian Jiu Jitsu. It’s a bit dry, but a nice overview. Slow Rolling in BJJ
A more lively example of flow rolling: Jeff Glover rolling