Warm-up: 3 Rounds – 10 Push-ups, 10 Double Leg Glute Bridges, 10 Serratus Push-ups, 10 Walking Lunges w/ Twist
Hang Muscle Snatch: 2-2-2-2
Complex: 1 Power Clean, 2 Front Squat, 1 Jerk – build to heavy but comfortable single
4 max sets of strict false grip ring pull-ups
4 attempts at max wattage on rower (10 pulls)
40 good mornings
Let’s be honest for a minute. How many of us have left the cozy confines of our dear CrossFit and thought, “that metcon sucked”… All of us have for our own reasons. In hopes that I am not alone in my reasons, I will share a few with you. Sometimes I make poor food choices, and a metcon sucks. Sometimes I am tired, and a metcon sucks. Sometimes I remember that I have my own unique body quirks and past injuries, and a metcon sucks. Nights like this past Tuesday, I experience less than stellar flexibility and of course the metcon sucked.
Now, I am not going on this rant to knock our dear cult mothership. I am simply emphasizing the importance of taking care of ourselves to avoid sucky metcons, a lesson that I re-learn frequently at the gym. I am also sharing my opinions (not always endorsed by CFKT) to offer a solution to the flexibility issue at the very least.
May I introduce you to the wonderful Ktowner known as Maria. Not only does Maria have a great front squat, but she also has a delightful massage studio where she performs miracles. Ok, maybe not miracles, but she does work wonders on some of Ktown’s finest and myself. In addition to being educated in deep tissue massage, Maria is very knowledgeable in working with athletes. She knows her muscles! Not to mention, she practices CrossFit herself so that has got to be an added perk.
From my own personal experience, I can tell you that Maria is worth the time and your body will thank you. As some of you may know, I broke several bones in my back about 6 years ago. CrossFit has played an instrumental role in my continued recovery and plan for lifelong health. However, CrossFit alone is not always enough and I was experiencing some serious issues from too much driving and desk-sitting (the slow death according to Coach G). I spent about 2 hours with Maria and will NEVER regret that decision. Not only did she help my back, but my body overall was rejuvenated. She even provided some tips and stretches that I could do at home. And on top of all of that, she is affordable.
So to wrap up this little ditty, go see Maria. With all the work we are experiencing weekly at CFKT, we need to remember to take care of our lovely bodies. I do not want to put pressure on Maria to solve all of the ails that cause sucky metcons, but I do feel confident that she can do wonders for all of our overhead squats.