“McCluskey”
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you’ve got a twenty pound vest or body armor, wear it.
Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
Post time to comments.
Why does your back hurt? How come every time you tell us your back hurts we ask if you have been stretching your hips? Why don’t you listen to what we say and live a pain free life? The real answer is because you just don’t get it. When we ask you if you been stretching your hip flexors, you say no. Why would you, its not your hips that hurt, its not your front, its your back. You probably think to yourself, coach must be crazy or just not listening to me. No. You just aren’t listening because you don’t get it.
The picture on the left shows your hip flexors or your psoas, also known in the meat industry as filet mignon. I am hoping by showing you the anatomy of this muscle, the disconnection you have between hip flexors and back pain will fade away. They attach right onto your freakin spine for crying out loud!
All day long you sit on a chair or a couch. As you do this, the distance from your femur to your spine, where psoas connects, is short and therefor the muscle is short. Because you spend 12+ hours a day in this short hip position, your hip flexor becomes tight and knotted up in that position. When its time to stand up and exercise, these muscles want to remain in that short and tight position that they are accustomed to. With the hip flexors tight and ropey under tension, the entire lumbar spine is being pulled on in an un-natural way. Remember, sitting in chairs is un-natural, we are made to squat. The tension from the hip flexors can show up in the spine itself, or in the sacro-illiac (SI) joint.
The probelm with your back actually has nothing to do with your back. The problem is that you have a grissely piece of flank steak where you nice tender filets are supposed to be.
So now that you know what the problem is, stop wining about it, get off your arse, and do something about it. Okay, what do I do you might ask? Watch the following video, then sign up for the Movement and Mobility Certification If your back hurts, its all well worth your time.
