Scott Dean, co-owner of Custom Fit Meals will be here today during the early morning and night classes to conduct a FREE Meal Tasting. Be sure to come out and sample some of their meals and have your nutritional questions answered.
FMS
Fran, Fight Gone Bad, One rep max lifts: these are our CrossFit benchmarks that let us know if we are improving and what we need to continue to work on. But what are our benchmarks with mobility work, and how do we know if we are improving? Enter, FMS.
FMS stands for the Functional Movement Screen. The goal of the screen is to reduce dysfunctional movement – mobility, imbalances, and/or weakness issues. If you continue to train in a dysfunctional manner, you will be putting yourself at risk for injury and decrease your ability to workout at your highest level.
The FMS evaluates and scores 7 movements that are key to normal function. The entire screen takes only fifteen minutes, and you will be performing movements you are already familiar with such as overhead squats and push-ups. Each movement is scored, and once your limiting movement patterns are identified you will be able to correct them on your own with simple exercises, and then later recheck them against your baseline score.
We are very excited to introduce you all to Wes Hendricks. Wes has been CrossFitting since 2007, has competed at Regionals several times, and just finished up Chiropractic school. Wes is also certified to administer the Functional Movement Screen, and will be bringing FMS to CrossFit Southie. This is an excellent opportunity for you to identify what exactly is holding you back and walk away with clear direction on how to fix it.
Wes will be available for screenings on Thursday nights from 5:30pm – 6:30pm and Saturday mornings from 10:30 – 11:30. Screenings are 15 minutes long, and will be reserved in advance – first come, first serve! Keep your eyes peeled to the blog for more details and a link to reserve your spot.
Strength
1. Push-press
3-3-3-3
2. Push-jerk
1-1-1-1
WOD
5-4-3-2-1-2-3-4-5
Clean and Jerk (155,105)
Bar Facing Burpee
Level 3- (135,95)
Level 2 – (115,75)
Level 1- (95,65)
Mobility:
Upperbody