Rear View

Kelly Starrett owner of San Fransisco CrossFit, dropped by CFO yesterday for a much appreciated and incredibly insightful lecture on back health. Not only is he a badass Crossfitter, Kelley is also a physical therapist at the Stone Clinic in SF. He really knows his stuff! I feel very fortunate to have had the opportunity to attend the lecture and meet Kelly. Here are just a few pieces of valuable information that I walked away with:

1. Don't neglect your posterior chain! Just because we can't see our backside as easily as our front (abs), it's no excuse for a weak back and hamstrings. In the future I plan to do more back extensions and less sit ups!

2. Pay close attention to head and neck position, especially while doing heavy lifting. It is imperative to maintain a neutral position (in alignment with the spine) at all times. Think of the back as a whole system!

3. Stretch! This is key for improving hamstring and quad flexibility yielding stronger, faster workouts. (I am ashamed to admit I'm definitely guilty of this one).

7:30AM
Fish (leftovers)
handful of Walnuts
1 cup Strawberries
1/2 tsp peanut butter

11:30AM
3 oz Pastrami
1/2 Avocado
1 cup Strawberries

2:30pm
Ceaser Salad
1/3 Cantaloupe
1/2 cup Fage Yogurt
1 Slice of raw Blue Cheese
1/2 tsp peanut butter

Dinner (?) probably Wholefood

Workout:
Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups
=58:22

I can't get full-range on my Pistols so I squatted to a target. The dips took FOREVER. Mostly singles.