Pain Face

4th Of July WOD @ Justin’s House
3851 Moddison Ave
Sacramento, CA 95819

In teams of 5,
5 Rounds:
80 Yard Farmers Carry Up and Down Hill w/5gal Buckets
15 Toes to Rings or 5 Muscle Ups
15 Wall Ball 30/20
15 Push Ups
20 Lunges
Then Team Trail Run w/med balls approx. 1 mile

Here is Gabe working out the kinks in his shoulder. The face he is making shows he is doing it right. If you have a problem with your overhead position, like Gabe, then here is a nice little torture session for you. Take a lacrosse ball and wedge it into the meaty part of your shoulder (or your trapezius muscle). Raise your hips up to put your weight on the ball. If it hurts at this point, then that’s okay. If it’s pinching a nerve or you feel numbness, then adjust it. Turn your palm toward your face and raise your arm above your head slowly. Make sure the arm stays as straight as possible and close to your head.  Again, this probably won’t feel good. Do this for about 2 minutes each side.  Gabe, do this everyday! Your shoulders and back will thank you. PR’s are in your near future if that mobility gets better!

Here is a video from K-Star that has a couple more ideas on how to fix that overhead position (Find more episodes here, buy an awesome book here: