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WODdoc Episode 97 Project 365: Burpee Help

WODdoc October 7, 2014

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Today, I was at Crossfit Klew, the unofficial “largest box in the world.” I don’t know about any official agency that comes out and measures these places but, if anyone knows of a box larger then 40,000 square feet. Let me know. I want to go visit that sucker. Crossfit Klew is gigantic. To give you […]

WODdoc Episode 81 Project365: Rocktape 101: Lets Start From The Begining

WODdoc September 21, 2014

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Not a lot of words today guys. I tried to make my video as complete as possible. The truth is, I still have a 5 hour drive back home and I knew there was no way I could make it back in time to post from there. I actually just drove back to my hotel […]

WODdoc Episode 73 Project365: Muscle-up Pulling Requirements: Part 2

WODdoc September 13, 2014

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We are keeping it straight forward today. This is a progression that builds on yesterday. Same 3 pulling tests: pull to chin, pull to chest, pull to belly button, except we are performing them on rings. This increases difficulty because of the additional stability needed on the rings. Today’s WODdocket: What to do if we […]

WODdoc Episode 68: What is Creatine 101?

WODdoc September 9, 2014

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Creatine… that mythical white powder the meatheads shovel down their throats before 1RM bicep curls. What is it? Creatine is combination of 3 amino acids, glycine, arginine and methionine. It is manufactured by the liver, kidneys and pancreas. We consume additional creatine when eating other foods high in protein like red meats and fish. How does it […]

WODdoc Episode 66 Project365: Mobilizing The Suprapatellar Pouch For Better Knee Flexion

WODdoc September 6, 2014

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The bottom position… nope get your heads out of the gutter… we’re talking back squat, front squat, OHS, snatch (again, heads out of the gutter), and clean, all need mobility at 3 locations (hips, knees, and ankles). I think we can all agree that to reach full depth, full knee flexion is a large player. […]

WODdoc Episode 65 Project365: Hip Capsule Stretch

WODdoc September 5, 2014

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Today we’re working in the hip. We talked two days ago about the athletes that kind of place their ass’s on these invisible chairs instead of sitting fully into the squat. When they do this, we said whats happening is, they are never completely closing their hip….hmmm could it be that they might have a […]

WODdoc Episode 57 Project365: Improve Thoracic Stability, Improve Your OHS

WODdoc August 28, 2014

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So we tested our 3 OHS gates… We either pass all of them or failed at a particular tier. Don’t worry, you’re not a real failure so get over it. The cool thing about the gated system is you know right where to start working the hardest. For example if your failed Gate 1, […]

WODdoc Episode 56 Project365: Mobility Challenge For Overhead Squat: Gate 3

WODdoc August 27, 2014

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Today we are testing the 3rd and final gate. Lets recap a bit. There are 3 qualities an athlete needs in order to complete any functional activity. 1. Anatomical (Simple) Range of Motion – The athlete must physically be ABLE to get into the position the movement requires. 2. Functional Mobility – The athlete must […]

WODdoc Episode 55 Project365: Mobility Challenge For Overhead Squatting: Gate 2

WODdoc August 26, 2014

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Ok, no belaboring the point today. I was up on my soapbox yesterday. We all know I belief in a gated system where each gate clears athletes into the next tier of movements. We start with the simplest ones (squats, deads, and strict everything) and move to the more complexed (ballistic, dynamic movements such as […]

WODdoc Episode 54 Project365: Do You Have The “Functional Mobility” To Overhead Squat?

WODdoc August 26, 2014

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I have been around CrossFit for a while now and it seems like everyday someone feels the need to address TO ME how dangerous CrossFit is. The funny thing is … I agree with them. CrossFit is dangerous. Now we can go on bickering about this, that and the other…. 3 hours later we will […]

Medial Shin Splint Fix | Ep. 49

WODdoc August 20, 2014

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A couple days ago we discussed lateral shin splints and gave you a mash and stretch for the tibialis anterior. Today we are directing our attention to the inside of the shin. Medial shin splints are much more common, especially in crossfitters. Medial shin splints or medial tibial stress syndrome (MTSS) happens because of excessive […]

Scapular Stability and Mobility in One | Ep. 46

WODdoc August 17, 2014

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What I have today is simple, quick and easy. If guys are following along out there and been consistent with your pull-up program most of you have probably magically eliminated a proper warm-up. I understand, it happens to everyone. Well, its time to revitalize. Check out today’s combo scapular mobility and stability drill. Only takes […]

Heat Isn’t All Bad; The Benefits of Thermal Springs | Ep.45

WODdoc August 16, 2014

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Today, I had the opportunity to enjoy Tabacon Grand Spa Thermal Resort. I am not sure how many of you have ever gotten the chance to do something like this but, I highly recommend it. It’s kind of a funny experience. I have never been in a creek that was 109 degrees before so it […]

Lat and Subscap Thumb Mash | Ep. 43

WODdoc August 14, 2014

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It is no secret that swimming, at least freestyle, is a lat smoker. Add a surfboard to take your legs out of it and, some waves to knock you in all directions and, you got yourself a workout. I think of surfing as a lifeWOD. Sure it’s a sport and a skillset but it takes […]

Hip Mobility Surfer Style | Ep. 41

WODdoc August 12, 2014

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I learn new tricks everyday! Yesterday I was fortunate enough to take some surfing lessons. Great time! During the lesson the instructor was demonstrating a way to loosen up on the board. As I watched couldn’t help but think of how its benefits could carry over to the crossfit world. Try this out and focus […]

Pistol Progression Au Naturel | Ep. 40

WODdoc August 11, 2014

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When we travel, the luxuries found in the box are a lot of the times missing. Pistols are a great body weight exercise when on the go. Literally it’s the only way to double the load without accessories (yes … backpacks and logs are accessories). What happens though, if you’re the person reading this posts […]

Hit The Deck, The Right Way | Ep. 37

WODdoc August 8, 2014

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As promised, today we are hitting a fault I see on the regular that contributes the those burnt out forearms. What is a burpee? Nothing more than a jump and a dynamic push-up. Since I haven’t seen any jumping activities burn out your forearms, it must be the push-up part. This video breaks down the […]