As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:

• Rest
• Make up a missed WOD
• Work on a skill
• Break a record

Beginners:

• 50 wall-ball
• run 1 mile
• 50 wall-ball

Post time to comments.

Intermediate/Advanced/Regulars:

Today I want to integrate the mobility work with the skills work to see if we can notice an immediate benefit to greater mobility in performing a technically tricky movement: the Sott's Press.

• A. 5-5-5 Sott's Press
• B. Today's MWOD. 2 rounds of 2 minutes each leg = 8 minutes, plus a minute each on the calves = 10 minutes
• C. 5-5-5 Sott's Press

In part A, I want you to find a weight that is difficult for you. Do you feel more stable in the second round of Sott's presses after opening up the hips a bit? Can you put up more weight than you were able to in the first round?

Post weights and impressions to comments.

Those of you who came to class yesterday got a taste of Kelly Starrett's new Mobility WOD project, and I stated my commitment to follow the "workouts" daily, starting with day 1 (the 10-minute squat you all enjoyed so thoroughly).  Each workout is about 8-10 minutes, and typically they can be done after the regular workout as a cool-down or a bit of focused stretching.

With Max's blessing, I'm inviting all of you to join me on this epic journey.  I will post a link to each day's Mobility WOD (MWOD) at the end of Max's WOD posts. I will also be incorporating the MWOD into my classes (time allowing), or just doing them on my own after the workout on days when I'm suffering alongside the rest of you.  Since we know misery loves company, the more of us sign up, the happier we'll be.  That's how it works, right?

Just this once, I'll embed K-Star's daily video for today's MWOD - normally, I'll just put up a link so as not to clutter up the CFEB page with too many videos of Kelly.

Remember:  don't go in the pain cave.