WoD 121001

4:15 strength class is back with a twist.
We will use the hour for accessory work and working
On your individual weaknesses in each of the lifts so come
In with some goals for some of your lifts and we will lay out a
Plan for you to reach them.

Strength
Deadlift 1-1-1-1-1-1-1

Speed
40 yard sprint
every 30seconds x 6 sprints

Metcon
5 RFT

7 Front Squats
10 Burpees
15 wall ball sit ups

Self Care.
Lots of people have heard me talk about this over the week, but I thought it important enough to make sure I reach everyone. Many of you have complained about being extra sore lately and while we warm you guys up every day with dynamic and static protocols,  a little extra work every night on your behalf will go a long way to improve your recovery from wor
k outs and subsequent performance in the gym. I have always told you guys that you should be doing couch and pigeon every night on your own to make sure you maintain adequate mobility in the hips which is a common problem area for every one who spends any amount of time in the seated position during the day. I have also been telling you guys over the last week that rolling out would be a good addition to your daily self care. You can pick a a simple foam roller up from any sports good store. in the beginning the cheap 20$ one will do for most of you. you can also just use the wooden rolling pin most from your kitchen. A simple way to start is with a technique I call mashing. Just take the foam roller and pick a muscle group say quads, find the most painful spot in the muscle and start there, start with very short back and forth rolls slowly building up to longer rolls covering the whole muscle. continue untill it is no longer painful to roll out that muscle group. This simple addition to your nightly routine will speed your recovery and help alleviate some  of the soreness you feel after the wods.