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Tuesday March 10, 2015 CrossFit Stapleton- Denver, CO


Tuesday March 10, 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


A. Every minute, on the minute, for 15 minutes:

Minute 1 – Front Squat or Goblet Squat x 8 reps

Minute 2 – Box Jumps x 10-12 reps

Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111


B. Three rounds for time of:

Run 400 Meters

30 Kettlebell Swings

20 Goblet Squats



0-10 Minutes: 1 mile run (2 big loops, 2 small loops)
Time remaining in the 10 minutes – Max effort KB Swings (55/35)

10-20 Minutes: 1600M Row
Time remaining in the 10 minutes – Max effort burpees

Score = KB Swings and Burpees
MyZone: Pace/ Sprint – Yellow/ Red

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