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Tuesday April 7, 2015 CrossFit Stapleton- Denver, CO


This week on barbell shrugged we chat with Jill Miller, creator of the Yoga Tune Up training program, as well as author of The Roll Model, an excellent guide to mobility and self-care.

Mobility work is now a common thing in gyms of every kind, which is extraordinary. Athletes now understand that it takes much more than heavy barbells to maximize fitness and performance. You also have to give a lot of time, effort and resource to self-maintenance and restoration.

The lesson has been learned the hard way. You can train brutally hard, with great passion and focus, but your progress and ultimate success will always depend on your ability to recover fully and move well. Thanks to the efforts of Übermensch Pro’s like Kelly Starrett – all of the viral methods and little blue tools of self-flagellation – it’s now very cool to be strong AND mobile.

Honestly, I think most athletes will thank him more in about 30 years time, when they can still train and  play with their grandkid’s without pain.

Cheers to the Leopard!


Read on HERE


Performance & Fitness- 

In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar

– Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.



WOD 1:
As Many Rounds as Possible in 10 Minutes:
20 Double Unders (sub attempts)
15 DB Push Press (30/20)
10 Prison Squats (45/35)
:30 Second Plank
MyZone: Sprint/ Red

Rest 2 minutes… then…
3 Rounds for Total Reps:
1 Minute HEAVY Ball Slams (40/30)
1 Minute HEAVY Weighted Situps (40/30)
1 Minute Rest
MyZone: Sprint/ Red

Rest 2 minutes… then…

For Time:
400m Run
30 Jumping Squats
20 V-ups
10 Pushups
MyZone: Sprint/ Red

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