Hey Mwodies,

Today we are talking about a common problem in the working athlete: the hot elbow.
The Mwod includes some soft tissue treatment methods as well as a couple of reasons this problem pops up.
Key idea today: If you have some tissue pain and aren’t icing, you obviously don’t have a problem. Duh.

Are your elbows hot? Do pull ups hurt? This MWod is for you. Forward it to a friend in need.

Bonus: 10 x 10 second of hollow rocking. 10 sec on/ 10 sec off x 10 rounds.

Remember, no days off.

kstar

Hey Fuzz Fighters,

I just wanted to take a moment to remind you that there are No Days Off. Everyday is about getting better, recovering, training, etc. It’s never enough to walk up to a barbell or competition and say, “today I’ve got to be great.” You’ve got to cultivate greatness.
Everyday. Relentlessly. So stop saying rest day already. You never get to rest.

Mwod contents: Best Ice pack ever. 20 min every other hour is more than enough. Don’t freeze your business, numb your business.

Test: Check your shoulder retraction: Do the standing hip impingement test.
Mwod: 2-3 min messing about with the horizontal abduction rib mob
1-2 min opening up your flexion with elbow flexion
2 min hip capsule mob
Retest: Go PR.

Kstar

Hey Mwod Crew!
Happy Champagne Friday! You’ve mad it to the end of another long training week: Here’s your mission.

Try and collect as many discreet 1 min hip stretching episodes as you can today. You can score a point by stretching for 1 min each 1/2 hour of the day that you are up. The goal? Bury the Mwod into the course of your day. Sitting is brutal on your hips, you may as well improve the quality of your short-hipped-life self while you are at it. The last time we did this was back in Vegas, but it was a Sunday. You all said you’d wish this was on a work day, well here you go.

You can score 10 bonus points if you can sucker/persuade some poor, stiff person to stretch with you for a minute. Ten points for each victim. Don’t worry, if you can’t convince them, just tell them that you don’t mind that your future medicare tax dollars will be helping to pay for their total hip replacements. It’s ok, really.

Kstar

Hey MWod Fiends,

Today we’ve got a couple of ankle fixes for those of you with the tight heel cords and those “pinchy” ankles.
I’ve alos thrown in a few foot strengthening pieces for you types with the weak feet (Romanov Footies).
Bmac of CF-Endurance was good enough to show me the light on these a few years ago.

Test: Overhead squat or long sit with your feet straight out and pull your toes back toward your face
Mwod: Mess around with the band ankle mobs 1-2 min each direction/each side
Stretch your calves, 2min
Roll out your leg gristle 4-5 min each side, or until you are out of vomit.
Retest: Improved Ankle ROM? How’s that squat?

Kstar

Hey MWoders,
Keep up the good work.
A special shout out to our athlete at Steve’s Club that was able to hold the hollow position (without rocking) for 3 minutes. Half way there!
As a reminder, hands can’t be touching, toes pointed, ankles togehter, and butt has to come off the ground during the rock.

Tonight we are going to hit up a bit of shoulder internal rotation to help optimize the impending muscles ups.

Test: Ring dip/muscle up
Mwod: Bully stretch 2 min each side
Sink stretch 1-2 min each side
Overhead thoracic stretch (not rolling) 2 min
Feet ungluing with some kind of torture device 2 min
Retest: Foot point and muscle up? Better?

Homework: What are your scalenes? Do they run over anything important? Where do they refer pain? What is Cloward’s sign?

Kstar