Strength:

Press - 5, 5, 5, 5


WOD:

Minutes at each station
3 min Double Unders
2 min Box Jumps (24/20)

1 Min Rest

3 min Wall Ball (20/14)
2 min Abmat Situps

1 Min Rest

3 min KB Swing (1.5/1)
2 min Burpee

Your score is your TOTAL reps.


How's your back feeling? Here's a good article on why your back might be tight and what you can do to prevent it (courtesy of CrossFit SouthBay).

Tight back muscles can be a symptom of a strength deficiency in your ab and midline. It can also be a result of bad form and inflexibility. Some of us sit in front of computer screens all day and then sit in an hour of traffic before we come to CrossFit. You're sitting for over 8 hours a day and then come to do high intensity workouts. It's a recipe for a sore back and/or injury. Luckily, there are a few things we can do to help. Over the next week we will get more in depth on how to take care of your back and
what we can do to avoid back injury.

* Proper Warm-Up and Cool-Down: Remember when we said to show up early to stretch and foam roll? Well, we meant it. We don't want you to show up early to stare at the whiteboard like you were at a Dali exhibit at the LACMA. We want you to foam roll and stretch. A tight back can be caused by tight hamstrings, quads, calves or hips. You should be doing these stretches throughout the day, not just before and after the WOD. To really increase flexibility, you need to devote more than 10 minutes of stretching each day since you're already sitting for over 8 hours.

* Proper Technique: I know it's crazy right? Proper technique can help solve back
issues. You all know what I'm talking about. We are all guilty of getting a little tired and using that shitty form where our backs round and shoulders haunch forward and we pull with our lower back because our legs are too tired. That exercise that used to resemble a kettlebell swing or deadlift or clean or front squat just turned in to a bucket of yuck.

* Rest: Rest has pretty much been a taboo word around the gym lately. It's a good
and a bad thing. Don't get me wrong, I would love it if every single one of you could be in the gym every day working toward your PRs and goals. Nothing would make me happier. Unfortunately, you are all human. A proper rest day doesn't mean sitting on the couch or slouching while playing a video game (Modern Warfare 2 Matty). It means doing one of our yoga classes or stretching and foam rolling for an hour or going for a light run or walk. It means just don't do CrossFit, but make sure you stretch and take care of all that is ugly hiding out in your muscles. If you're sore to the point that getting out of bed or sitting on the toilet requires an act of God, then you might want to consider taking a rest day.

* Massage: If you have a loving significant other who is willing to spend some time massaging your back, quads, hamstrings and hips, then you are very lucky. If not, it might be time to invest in a little deep tissue massage. Try to at least do this once a month if you can afford it. Some back pain can be caused by stress and anxiety which massage can help relieve.

* Accept it: Sometimes your back is just going to be sore just,like your abs and
legs and ass are going to be sore. The best thing could be to accept it and push through the tightness and you'll feel better when you're done. Ultimately, you have to be the one to make the call if you are going to do the WOD for the day.


One of the few quiet moments in the gym... the weights are stacked, the rowers stand ready. In a few minutes the next class will roll in, and the blood and sweat and tears will flow as everyone puts their heart and soul into their work outs.