Hey Supplenesses,

The goal is to collect 5-6 minutes specifically ungluing the tissues of the hip/femur interface.

Test/Retest; Squat and Deadlift set up Positions.
Try and see if you can’t corrolate how you feel moving with the tissues you are changing.

Kstar

Hey MWodistas,

We’re back with some new variations on familiar hip mobilizations.
The tricky concept is that both the hip and shoulder require full ranges of motion internally, in order to be effectively externally rotated to develop torque and stability.

In short, a joint isn’t normal and healthy unless it has full, pain free range of motion. Seems reasonable yes?

Kstar

Hey Flexsupple People,

Today finds us still with the good folks of Trident Crossfit. While all gym’s and coaches are unique in their own way, Trident is unique in that the owners are also professional coffee roasters. Yes, today I got to roast my own Kstar batch of Balinese coffee on the big roaster at Misha’s Coffee House. I’m not going to lie. This place is legit. Call up Andrea at the shop and tell them you want the Kstar Bali roast.

And meanwhile, back the MWod: We deliver 12 horrible minutes of progressive hip opening torture.
Think of it as German volume Training for your hips.

K-wish-I-was-43-star

Hey MWod Kids,

We are in DC at Trident Crossfit hanging out with Zach Even-Esch of undergroundstrengthcoach.com.

Imagine the best, most awesome, most inspiring coach you ever had in high school. Now imagine a little more awesome.

K-tactical-star

Hey Mobilities,