9/8 Mobility Monday

We're starting our second Wendler cycle this week. We have your new 1RM numbers at the gym, but it's really simple to calculate them yourself. Add 5lbs to your press max and 10lbs to your back squat and deadlift maxes. 

Check out this video from KStar on pre-squat mobility prep. Hmmm, looks like something we do for our dynamic warm-up, can you say spiderman with a twist?

Some of you are working hard to improve your OHS. We came across this blog post by Doug Naquin a masters athlete in Virginia. He followed specific mobility to address the issues in his tissues every day for four weeks and his improvement is remarkable. Check it out here. 

Wendler Back Squat Week 2.1 
5 @ 50% 1RM
3 @ 60% 1 RM
5@ 65% 1 RM
5 @ 75% 1 RM
max reps at 85% 1 RM

For time:
10 Kettlebell swings 1.5/1 pood  1 Box Jump 24/20
 9  Kettlebell swings 1.5/1 pood  2 Box Jumps 24/20
 8  Kettlebell swings 1.5/1 pood  3 Box Jumps 24/20
 7  Kettlebell swings 1.5/1 pood  4 Box Jumps 24/20
 6  Kettlebell swings 1.5/1 pood  5 Box Jumps 24/20
 5  Kettlebell swings 1.5/1 pood  6 Box Jumps 24/20
 4  Kettlebell swings 1.5/1 pood  7 Box Jumps 24/20
 3  Kettlebell swings 1.5/1 pood  8 Box Jumps 24/20
 2  Kettlebell swings 1.5/1 pood  9 Box Jumps 24/20
 1  Kettlebell swings 1.5/1 pood  10 Box Jumps 24/20

Thank you Bob, Wendy, Marina, Faryn, Jon, Malcom, Andy, Natascha and Chloe for volunteering at our aid/water station yesterday at the Bozeman Marathon. We had a great time encouraging those runners and showing our true spirit. 

We have so many awesome upcoming events! Check 'em out:

• Saturday, Sep 13 - Whole Life Challenge begins.  
  
• Monday, Sep 15 at 6:30pm - Mountain Belles Night at True Spirit CrossFit & Yoga
  
• Friday, Sep 19 - Last day to register for the Fall 2014 Whole Life Challenge. 
• Tuesday, Sep 30 at 5:30pm - True Spirit CrossFit & Bozeman Wellness Center mind, body, spirit book club. Our next book is Wheat Belly.

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