“Ouch, oh that hurt.” I think most of us have had one of those moments where that has been said about your back. A little tweak or a big thrown out back from merely getting dressed, happens all the time. And if you are anything like me it scares the crap out of ya. Here’s the broken record again. One way to prevent injury, is proper technique. Recently I had one of my bootcamp athletes call me and tell me that he just didn’t think crossfit was for him. He felt we were trying to teach him how to be an Olympic lifter and he had no interest in that. In all reality, that is not the case. We have bootcamp for several reason, but one big reason is to get the one on one coaching on the lifts. Is that to train them to be Olympic lifters? No, it’s to teach proper technique so that injure will be avoided, gains will be made and they will continue to work out to their full potential. Another way to prevent injury is mobility. This one is simple, staying on top of your, “oh that is tight” areas will go a long way. OK, off my soap box now. Here is a simple mobility for your back. Check it out and try if before and after the WOD, see how you feel and leave a comment, I would love some feedback!

2/Arpil/2014 Wednesday WOD:


Deadlift 3,3,3,3,3,3,3
+ 3 tuck jumps between each set

*score: total load moved


Sport: Oly then…
3 rounds of 5,4,3,2,1, Ring dip & chin ups
+ 5 heavy KB swings between each set (15 sets)