Tuesday 072914

Kelly Starrett talks about how the modern CrossFit athlete has to focus on the little things if he or she wants to be successful. You have to pay attention to the high-level issues about the quality of your position, the quality of your mechanics, the quality of your tissues, your nutrition, and hydration. For today's workout, mobility and hydration are key.

Warm Up

Myofascial Release (4-6 min)
Band-Assisted Mobility (6-8 min)

Dynamic Mobility and Activation (4-6 min)

3 Rounds Not For Time

40-50 Double Unders

10 GHD Sit-Ups

10 Back Extension

Every 12 minutes for 36 minutes (3 sets) of:

Run 1 Mile (1600 Meters) as quickly as possible.

Perform this on a regulation track if possible. Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass, and then repeat the effort. There will be drop-off…I want to see (and want you to see) what that drop-off looks like. I also want to see you PR your timed mile…at least once.