The Mobility Myth Part 3

The Mobility Myth Part 3

Guest Post from the Owner of Bija Yoga

… Part 3 …

So I encourage you greatly to find a way to add flexibility training into your programming. Keep it slow and steady. Join a class. Practice at home. Take some time getting into those stretches and hold them until you feel the body relax. Here are a few easy stretches for you to do post-workout so that you can keep your hips and shoulders ready for the next WOD. Enjoy!

Jamie Shane

Pigeon–for glutes, ITB, Psoas, abs, pecs–from hands and knees, slide one knee to its own wrist. Slide that foot across the front of the body towards the opposite hip. Keep the hips level and push up through the chest. Then, fold forward to bring elbows or face to the ground.

Jamie Shane

Eagle–for  traps, lats, triceps, shoulder rotation–Hook one elbow inside the other, intertwine the forearms and bring the palms together. Lift the fingers up.

Jamie Shane

Cobra–for hip flexors, lower back, chest, spinal mobility–From the belly, put the palms on the floor directly underneath your shoulders. Press up until the arms are straight. Keep your shoulders down and away from the ears!

Jamie Shane

Cat twist–glutes, ITB, lower back, spinal mobility–From the back, twist one knee across the front of the body.

Tuesday, September 16th, 2014


A) Weighted Push Up 3RM

B) 4 sets of:

  • 250m Row
  • 25 pushups

(Rest 1:1)

Boot Camp

A) Skill: Deadlift

B) 10 min AMRAP:

  • 5 Deadlifts
  • 10 push ups
  • 30 singles

Discussion: Sugars- Refined Carbs into Glucose, Insulin Response

coming Wednesday

A) 13min AMRAP :

  • 5 Thrusters (135/95)
  • 7 Burpee Box Jumps

B) Ring Rows 4×10

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