Hey Leopardinos,
Today we have a killer mobility assignment. Get some friends (with sore bits), get everyone a barbell, and mash the frak out of what hurts. The only rule is that you have to collect 12 minutes of uninterrupted mashing. Think of this as a sort of choose your own adventure for pain. And speaking of adventure, it is my pleasure to introduce The Modern Gypsies. Eric, Taylor, and John recently won an ABC network reality show (they were fit and unscared, wore purple shirts, and had amazing mustaches…of course they won.) They quickly figured out that they could leverage their passion for adventure travel with changing the world. These guys blew into our gym a few months ago and poof, a bromance was born. They recently regrew their staches for MOvember, but we know they were just looking for any excuse the travel like Tom Seleck.
Like so many of the other people doing amazing things we’ve highlighted on the MWod, these guys make it look easy. And classy.
The Mash Party was inspired by super star Katie Hogan and the crazy athletes at Valley Crossfit. I can’t think of a better homage to the Gypsy Boys.
Kstar
14 Responses to “Episode 355/365: Modern Gypsy? Let’s Make a Mash Party!”
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+1 to cover a leap year and you’ll have an MWOD a day for any year.
What an amazing gift to the world Kelly and crew.
Breathing and Dynamic Stability
I’m taking a break from my Crossfit gym and I’ve been getting in my workouts at the local globo gym on a trial membership. On the rare chance that you do see someone deadlifting or squatting and not doing curls or shrugs in the power rack, there is some truly horrendous, broken, soft, menacing-looking form. Sometimes the trainer is presiding over the workout session and you know there is some misinformation going on there.
One of the things I remember hearing is “breath out” during the concentric part of the lift. But that doesn’t seem healthy on a deadlift or a jerk. In episode 309 when you lifted up the 750 lb yolk, the last part of the bracing sequence was “big breath”, presumably to add stiffness as the lungs push against all the stabilizers in the torso. And then you pretty much held your breath for 10 seconds so your spine wouldn’t explode. So obviously breath plays a role in midline stabilization.
What is the strategy/priority when you are out of breath like on the last few thrusters of Fran or the last heavy back squat on your 5th set of 5 or the last box jumps in fight gone bad?
Mashed quadratoes it’s the latest,it’s the greatest as Deedee Sharp would sing. I would like to see that concept done on other body partson future Mwods
Marshall, grat question. Would love to hear an answer. I am a breath out during work guy…just the refrain for as long as I remember but I have been setting myself with the core stability like in that ep as well, and my breathing in standing exertion exercises is now all awry. I keep getting confused.
John A, me too. I feel way more stable when I have a big breath in my lungs. But I was getting light headed after the last heavy squat in a set of 5 reps. I’m taking a big breath between reps and not breaking my stability but there’s so much going through my head. And breath control is even more difficult when you’re winded. I could use some clarification or a good strategy.
Kelly! Thanks for the MWOD shout-out! (Now I know I’ve made it big). I had the best time hanging out with you all yesterday. Thank you so much for the hospitality and the encouragement. I hope to see you guys again soon!
Yo, excellent episode. Question about mashing one’s back, how would you recommend one to go about mashing their erector spinae? Is that a safe thing to go mash?
Tape two sick-lax balls together so it looks like two peas in a pod and work your way up your back.
We were gonna have one of these parties at the Leavenworth Mobility Cert and ran outta time because of so much awesomeness going on! Glad to see it come to fruition Kstar!
Does anyone know what kind of inov8′s Kelly is wearing in this clip?
I think it would be great if somebody made Choose Your Own Adventure books for adults.