Friday is Hero WOD day but it is especially poignant on this veterans day. So today I did Bradshaw. It was rough but I really enjoyed it. The WOD was 10 Rounds of, 3 handstand push-ups, 6 deadlifts, 225#, 12 pull-ups, 24 double-unders.

Hero WOD’s are usually heavy, extra hard, and don’t have any optional scaling built in. In the end, it’s a reminder of an individual as well as a group of brave individuals who hav helped in efforts to keep us all safe. in the past and present.

So here’s to all heroes and veterans past and present, thank you for all that you’ve done.

I’m not talking about the animal; I’m talking about the skills we so often encounter in Crossfit that seem impossible to do. The goats I’ve been working on are hand stand push ups, muscle ups, pistols, double-unders, and ring dips. My list is long and each movement varies in skill level and strength required to complete them.

I’ve been chipping away at each one little by little working on one skill before or after class. Starting with a scaled version of each exercise to build needed strength and over time I begin to scaling up to challenge what I’ve been working on. The rep scheme and the level of scaling varies according to individual strength and the movement itself. So ask your coaches about how to scale appropriately for you. With consist practice I find that the skill that once seemed impossible becomes less difficult over time and eventually I attempt them in WODs and see how far I can go.

Try making a list of skills you want to work on and set goals for yourself. Then tackle them one at time. We’re all stronger than we think we just have to prove it to ourselves.

Mobilization is a systematic approach at improving a multitude of movement disfunction in athletes. It can improve your range of motion and as a result help you lift heavier and move faster. The changes that you can make are astonishing and even comical. It doesn’t matter what kind of athlete you are or even if you’re not an athlete it can improve the way you move.

If you aren’t familiar with Kelly Starrett’s Mobility WOD, I highly recommend checking it out. First time viewers should start at the first post because it can get a bit involved.

Check it out and try it for yourself.