CFCody WOD

Strength/Skill - 15 min 1 rep Max Clean & Jerk *another great barbell number to re-test or test.  Make sure to record this number. Conditioning 3 rounds: 10 clusters (115/80)(95/65) 15 t2b + 15 V-ups or 15 k2e + 15 knee tucks or 30 abMat sit ups

PureFit WOD

3 rounds of: 8 pull ups or ring rows 10 DB/KB thrusters 12 ab mat sit ups rest 3 min 500 meter row TEST MWOD Iliacus kettlebell smash -  the iliacus is a hip flexor, helping pull the thigh to the abdomen. When the iliacus is tight, an anterior pelvic tilt occurs. This adds strain to the lumbar spine that gets accentuated with weight lifting. Smashing the iliacus can help "elongate" the muscle to allow a more neutral spine position to occur. Place a small kettlebell upright on the ground. Lie face down on the ground with the kettlebell handle just inside the anterior hip. The handle should run the same direction as the hip bone.  Floss the iliacus by slowly abducting and adducting the leg. Once you find a sore spot, internally and externally rotate the leg. Contract your abs for 5 seconds, then relax into the kettlebell handle for 10 seconds. Repeat until a change is noted in the tissue or for a max of 2 minutes. Spend 2 minutes on each side.  If the kettlebell is too difficult, a lacrosse ball can be used instead. Flush Upper Leg: i.e. foam roll, lacrosse ball smash, KB smash. 90 sec. per leg Holiday Schedule Monday - New Years Eve 5:15-7:15am Open Gym 8:30-10:30am Open Gym Tuesday - New Years Day - CLOSED Wednesday - Saturday - Jan 2-5 Regular class schedule - Wednesday NOT being a rest day.