Wednesday

Congrats to our friends Rachel and Dustin Ponder, owners of

River Valley CrossFit in Arkansas on the birth of their baby girl...this is

the pic we get while they are at the hospital. Dustin wanted to show 

that he was representin' CFU! haha!!

Welcome to the world baby Alayna! 

Strength 

Weighted Pull Ups (strict) 

5-5-3-3-establish 1RM

*if you do not have your pull ups yet:

Partner assisted OR supine ring rows (feet on box, scale as needed)

10-8-6-4-6-8-10

WOD

10 Burpee Pull Ups

75 Double Unders

10 Burpee Pull Ups

50 Double Unders

10 Burpee Pull Ups

25 Double Unders

HAVE YOU SIGNED UP FOR BEND THE BAR YET?? Hampton Road competition going down, very affordable and in your home town!

Knee Pain? Check out this MOBILITYWOD video

Mobility WOD is a GREAT resource. I know a few people in the gym with knee/shoulder/elbow tendonitis who should be religiously stretching and working on mobility, sadly I rarely see this happening. It won't disappear unless you actively try and do something about it. Get on mobilitywod.com, type in the search bar your problem area and check out some videos. We have a nice big gym so you can come in early/stay a little late to STRETCH! We work hard and if we don't stretch everything tightens right up....that's how we get tendonitis (inflammation of the tendons).  And it hurts like hell, it's not something fun to have to train with/around. I had it last year very badly for about 4 months, I had to modify everything! After talking with Nicole and her giving me some stretching ideas and doing some that I found on mobilitywod.com it finally started to get better. Now and again it will flair up if I don't stretch it. So important to take care of our bodies, if we neglect those little things it can cause some serious injuries and taking time off from training because of something that can easily be prevented is very frustrating, trust me I know from experience!