6/14/12 CrossFit Post-WOD Bliss & Skin the Cat

-Written by KC

Come Get Some!

Right- Josh enjoys some post-wod bliss and cools down on the 'front porch' in front of AllStar. You know it's good when you must take the horizontal position after a workout, although some say that's what defeated animals do.

Below: Josh hold the bottom of a Skin the Cat and the bottom of a Squat. Both movements were in our Skill/Flexibility portion of the warm up today.

The Skin the Cat involves a specific order of operations and body positions that must be hit in order to take the final form of this pose on the rings. A nice ball up and tuck inversion on the rings is first, followed by the shins coming parallel with the floor while still tucked. Then if holding that position is not a problem for you, opening up the pose is next with extension of the legs, and the final detail would be to take the gaze forward and look at the horizon. Skin the Cat is one of my favorite shoulder stretches, but you must feel confident and have the prerequisite body positions before taking the final pose. Good job Josh!

For more information on gymnastics movements click HERE to go to gymnasticswod.com, one of my favorite websites for CrossFit Gymnastics.

Workout of the Day

Warm Up:

400m run

Dodgeball 3 min.

Practice Double Unders and Handstands 5 min.

Flexibility:

3 Rounds 

1 min. hold bottom of squat

1 min. hold bottom of skin the cat (or shoulder dislocates, or wall shoulder opener)

Skill:

Power Clean

WOD:

Five rounds for time of:

135 pound Power clean, 10 reps

15 Wall ball shots, 20 pound ball