“Southie Sangy”


Post WOD re-mobilization

As coaches we structure the warm ups in such a way that prepares our athletes to perform movements safely and efficiently. The rest of the time is spent moving heavy weight on the platforms, working on skills and going hard during the WOD. You may not realize but we are constantly contracting and ultimately shortening the muscles over the course of the hour. Most of you hop into your cars and head home with tight muscles. No bueno.  Instead, If we re-mobilize and re-position the muscles that were just put through the wringer, we are able to set ourselves up for success for the next workout, not to mention help avoid aches and pains that are commonly associated with tight muscles.  Adding to Mazeman’s previous post, not only should we be moving after the WOD, we should be stretching the muscles we just used. For example, if a workout includes box jumps don’t be afraid to spend a few minutes stretching your calves against the box before putting it away. Lots of pull ups? Try the overhead band stretch with palm facing up to re-establish the back muscle’s full range of motion. We always provide you with a ton of mobilization techniques, please use them before class, at home and especially after your workouts.

“Southie Sangy”

Run 800m

3 rounds of:

  • 3 Squat Cleans (185/115)
  • 6 Burpees
  • 9 C2B Pull-Ups
  • Run400m

    3 rounds of

  • 3 Squat Cleans
  • 6 Burpees
  • 9 c2b Pull ups
  • Run 800m

    level 3 (155/105)
    level 2 (115/75)
    Level 1 400m-200-400; 2 rounds of each triplet (95/55)

    *Esther Gokhale will be giving a free posture lecture on tonight at 7pm in Southie Green.  If you are interested in attending be sure to sign up at here. Mobility class will still run tonight in the Pain Cave (the back of Southie Green).*