The Karate Kid was my favorite movie growing up…I spent many hours practicing the crane kick in my bedroom.
One of the coolest things in the movie was the ninja trick Mr Miyagi used to fix Daniel’s leg during the tournament after Jonny tried to “put him in a body bag!”.
He rubbed his hands together and fixed Daniel’s leg with magical powers!
(i used to try doing that too…didn’t work as well)
I needed a bit of Miyagi magic on Friday
The workout required bar muscle ups…I tried one, and my shoulder felt like hell…cramped and super painful!
It has been wonky since an old injury in my basketball days, and it shows up every so often when I don’t warm up properly.
Which is exactly what happened on Friday.
Normally I’d rest or modify the movement…but it was for the CrossFit Open, and I needed to get a score for the workout as given.
Which meant I needed to do bar muscle ups.
Fortunately, I had a Miyagi trick for my shoulder up my sleeve.
It involved wrapping my shoulder really tight and moving it through a bunch of different ranges of motion (link below if you want to try it).
Five minutes later and it was as good as new!
20 bar muscle ups later and it still felt great! No pain even 3 days later!
A single drill that took less than five minutes saved that workout, and maybe a week or two of pain.
As a coach, you learn to try things and fix your own issues when it comes to pain/injury.
And the best info comes from Kelly Starrett and his team of therapists over at mobilitywod.com.
Do you have shoulder issues?
Do you know how to fix them yourself, Miyagi style?
Dr Dianna DiToro is our resident therapist from mobilitywod, and she’s coming in this Wednesday at 6:30pm to show you how to fix your shoulder pain!
She’ll spend 90 mins talking about how the shoulder works, the most common shoulder problems, and give you tools on how to fix them on your own.
It’s only $39, and is open to anywone who wants to improve their shoulder health and reduce pain.
Sign up here – https://crossfithale.frontdeskhq.com/courses/96369
Coach “Miyagi style” Jay
PS – Here’s a link to that mobility drill if you want to try it at home. – https://www.youtube.com/watch?v=lWNirIqaDPk
Workout of the Day for (3-15-16)
Announcements:
1. Shoulder mobility workshop THIS Wednesday from 6:30pm to 8:00pm (NO 6:30 or MissFit that night); $39, sign up at the front desk if you want in
2. 2nd annual Hale Throwdown will be Saturday, 4/23–Rx and Scaled divisions available; Early Bird registration is $40 and runs through Friday, 4/1
Workout:
5 rounds of:
max handstand push ups (limit 15)
followed immediately by
max wall balls (limit 40)
Rest as long as needed between sets
score is no of hspu and wall balls each round
Coaches Notes:
Goal today is to max your ability to do hspu without coming off the wall.
if you can manage more than 10, then scale up to deficit hspu. If you struggle to get more than 1 or 2, you can scale to one abmat, or to push ups (max 20)
If 40 wall balls is no problem, scale the weight up
