CrossFit East Bay WOD @ GWPC 090528: Flex Strength
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lulu team night, June 2nd, see previous post for details.
WOD 090528
Flex Strength Day:
Everyone: 3 sets Max Rep Pull-Ups/Max Rep Push-Ups. There is no break between the pull-ups and push-ups. Rest 3 minutes between sets.
Plus:
Option "A"
Clean & jerk 3-3-3-3-1
or
Option "B" (Team CFEB and whoever else wants to)
Pick one or two slow or fast lifts or movements you need work on and do three-five work sets of each. Consult with me for guidance if needed. Alternate: Run 5K for PR.
Post lifts, loads, reps, etc. to comments.
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Nice Max. So many awesome things in one picture...
We gotta start doing some PNF stretching. Hamstrings and shoulders for me. Takes a partner. Look me up after a class if you want to try.
Chuck PNF is all good, but I would also recommend backing way off on weight and speed and getting full ROM. I actually do not believe stretching is neccessary in in general if you do the movements through a full range of motion. I basically stretch not at all, and I am quite flexible, much more so that most people. All about the ROM.
Yes, traditional stretching is dead. Kelly Starret calls PNF a 'non-stretching' way to lengthen muscles. His demo is in the Crossfit Journal article Midline Stabilization Part 7: PNF demo.
PNF = proprioceptive neuromuscular facilitation. Lots of Danzan Jujitsu guys are into this.
Max, 5 more steps on your hands and you can get one of those monster apple fritters at Dream Fluff.
What is dream fluff??