Tag Archives: mobility

Fix Your Overhead Position

We’ve got a lot of snatches and overhead squats on the whiteboard today, and those are no easy tasks.

If you struggle to stay stable or even to get into a proper overhead position, you’ll want to watch this video before you head to class.

The Monkey Bars of DEATH

No, we’re not training you for an upcoming audition for American Ninja Warrior (although that sounds like fun!).

The Monkey Bars of Death is a great way to work out tension and soreness in the hamstrings—especially if you’ve done a bunch deadlifts.

—Set up a barbell slightly below hip height.

—Step over the barbell with one leg, resting the hamstring on the barbell.

—Flex and extend the leg; work tough spots in small circular motions. In other words, WORK THOSE HAMSTRINGS!

—Feel like death—but trust us, afterward, it’ll feel like heaven.

Try it, then post to comments how you feel!

No Pain, MORE Gainz

Human bodies are like cars: If you don’t move them enough, they get stiff, creaky, and develop lots of problems.

But even the best-cared-for car—or body—hits some bumps in the road. We get a few dings here and there, and with age and use, some parts need a little more TLC.

That’s where we come in.

Whether you’ve been sedentary for too long and have stiff, achy joints or you’re an active CrossFitter with the tight shoulders and hamstrings to prove it, a little mobility work goes a long way.

3 Ways to Relieve Lower-Back Pain

Relieve lower-back pain in less than 10 minutes per day with these 3 simple drills.

3 Ways to Relieve Knee Pain

Here are 3 simple drills you can use to help relieve knee pain and improve your performance.

3 Ways to Fix Your Shoulder

Our top 3 tips you can use to fix shoulder problems. Relieve pain and improve performance in just 10 minutes or less per day!

Warm Up Your Wrist—a Simple Way to Reduce Wrist Pain

Prepare your wrists for movement with these simple, 2-minute drills. If you have any wrist pain, this will get you ready, improve your mobility, and begin to resolve the long-term problem.

Keep On Trucking

If you’ve got just two minutes every day to do one or more of these drills, you’ll be well on your way to relieving pain, preventing injury and keeping yourself on the road for a long time to come.


Summer of Skills:

Our next few skills sessions will be:

6/26: Improve Your Ring Skills with Wendy
7/3: (off for Hero Challenge)
7/10: Running Skills with Jenny Maier*
7/17: Rowing with Lauren Nielsen*

These are FREE for members.

*Advanced sign-up is required and space will be limited. Please sign up here.

Is there something you’re dying to learn more of? Please drop a line to heidi@crossfithale.com.

Mark Freeman (of Freeman Technique, Cirque du Soleil, and Cal Gymnastics fame) will be running his clinics on Wednesdays at 5:45 a.m. Cost is $20 for members; $25 for non-members. Our regular 5:45-a.m. Group Coaching class will continue as scheduled.

Hero Challenge: July 1-4

We’ll complete 4 Hero workouts in 4 days. It’ll be like the 12 Days of CrossFit, but shorter, sunnier, and perhaps a little heavier!

Pace yourself a little more on this week’s training days. Be deliberate about practicing your skills. You’ll need ’em!

Guest Day at Hale: Saturday, July 6

All athletes welcome, no CrossFit experience required. Classes at 8 a.m. and 9 a.m. FREE!

Workouts for the Week:


A. Back squat 5×5

All sets at 80%. Just getting under some heavy weight. Focus on form and driving up into the bar each rep.

B. For time:
100 burpees
EMOM: 4 wall balls (20/14)

Find a strategy and stick to it.

GO SO HARD in the first 3 minutes (think 18-20 burpees), and then try to hold on …


Maintain a steady pace and try to hit 12-15 per round and keep your breathing under control.

Either way, LEARN something about yourself today! Don’t let this be mindless suffering.


6 rounds for time:
15 deadlifts (135/95)
100-m run
-rest 30 s-
25 air squats
100-m run
-rest 30 s-

Rx+ (185/135)
MissFit (95/65)

Lift, run, rest. Squat, run, rest. Try to maintain intensity on your sets, and keep transitions short! Use your rest to catch your breath. This will be a big test of stamina. Plan to use a weight for deadlifts you can do unbroken for most, if not all, rounds.


A. 8 mins to get moving!
100-m jog
20-s side plank/side
10 bent-over KB row
Lizard walk

10 mins: Rope-climb skills

B. 15 min for QUALITY:
1 Rope Climb
3 Ring Dips
5-cal bike (AFAP)
Rest as needed to hit next round skill.

MissFit: Ring push-ups

Goal today is to work on rope climbs and dips under fatigue. Choose a scaling on one (not both) that’s DIFFICULT for you. If rope climbs, give yourself a target (legless, only 2 pulls, halfway attempt) that makes you FOCUS before hitting the rep. Bike cals and reps are low. GO HARD. Get RPMs as high as possible.

If you’re fresh from earlier this week, scale calories up to 10 and try for as many rounds and reps as possible

C. Quad Smash: 2 mins/side
Hip Flexor Stretch: 2 mins/side
Pec/Shoulder Smash: 2 mins/side


A. 5-min EMOM:
3 power snatch—empty bar/PVC
–Stick your landing!!

B. 10 min EMOM:
2 power snatch

Work up to something heavy for the day. Take this part as “training.” Re-set on the ground between reps.

Make a few early, bigger jumps. As you near your max for the day, feel free to take a minute off before your next attempt.

C. “Randy”
For time:
75 Power snatches (75/55)

In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

The “Randy” Hero WOD was first posted on crossfit.com as the Workout of the Day for Wednesday, February 13, 2008 (080213).

Good technique will be rewarded-—the more efficient you are with footwork, the bigger dent you’ll put in the reps early on. Here are some options to break it up.

5 sets of 15
5 sets of 10, 8-8-7


For time, in partners:
200 double-unders
150 walking lunges
100-cal row
75 toes-to-bars
50 box jumps (24/20)
25 man-makers

HARD CAP at 40 mins.

It’s a long chipper today!! Little bit of grip and a tough finish with the man makers (Push-up, row, row, burpee, cluster). One partner works at a time. Again, take a skills focus into today. Scrappy, sloppy reps will NOT help you next week. Heavy on the “power” and midline. Get it!


DB hang clean & jerks (45/35)
C2B pull-ups

MissFit: (35/20 + jumping pull-ups)

Bust out your tank tops. This is a QUICK, grippy sprint. Choose a weight for your DBs that you can put overhead 10 times when fresh. NO MORE than 2-3 sets as you work through these, and make rests FAST.

If not unbroken, aim for:
6-3 (or 9!)


No Larry Special this week. RECOVER for the Hero Challenge!

A. 10 min for quality:
10 cal-row
5 breaths/side in Scorpion
Crab walk
20-s hang from bar

B. 5 rounds on the 3-minute mark:
200-m row
1 wall walk/10 plank shoulder taps
10 slam balls (25/15)

Remember, 40-50% effort today! You should have at least 30s-1-min rest between rounds, even at a casual pace. Goal is just to get moving and shake it out before the Hero Challenge.

Tomorrow, we throw down! Score is # of hrs of sleep you’ll get tonight! (Hint: 7 or more!! do it!)

C. 2 mins: barbell shoulder smash/internal rotation
2 mins/side: PVC/LAX ball first rib
2 mins: kitchen sink stretch