In the following video Jason Struck from Crossfit Full Circle takes you through a pretty comprehensive mobility prep series that will help you move better from head to toe. It's pretty similar to the one that we have posted at the gym but Jason a couple nice techniques that are great additions to the work that we are already doing.
General Mobility Routine from Full Circle on Vimeo.
Here's the video I spoke about during the 0700 WOD last night. It gives a great progression on how to develop a solid handstand. Remember, the ultimate goal of the handstand is two-fold: first, it's to develop the ability to so a free-standing handstand and second, it's to progress to hand-walking. In order to be able to move on to either of these skills it means you have to "own" the handstand against the wall - and I mean "own it"! No hard kicks up and no crashing into the wall! You've got to be able to kick up into it and do it softly and with absolute control.
Okay... after the third phone conversation in a week where the female caller states that she wants to "get lean but doesn't want to get bulky" from lifting weights I have to say it publicly: HUH!?!?
Most women are going to find it very, very hard to put on a ton of muscle mass without first: cleaning up their diet (super restricted), doing a ton of weight lifting that is designed to create hypertrophy, going through some serious and highly restrictive dieting, and even then they're going to need to take steroids (and a host of other chemicals). I just can't see most women doing this... really! Unless you are really into getting freakishly big, and I'm talking She Hulk size here, the strength training we do at Crossfit Koncepts is going to make you a lot stronger, a lot leaner, and move a whole lot better.
Look around any Crossfit gym and you're going to find a lot of very strong, fit women that don't look like "men with boobs". It's just not going to happen unless you toss in a whole lot of chemicals - and you really don't want to do that - ever!
Take a look at this great article from Crossfit FMS entitled "The Fear of Bulkiness and Crossfit".
When Jason Statham speaks... women listen! Jason is an amazing athlete and if you've ever seen his "Transporter" movies you konw that he can kick, punch and "crunch" with the best of them. He's been doing Crossfit-like workouts for a number of years now. He trains at a closed gym near LAX that is owned by a friend of mine and his business partner (ex-Navy SEAL).
BTW - in case you've been living under a rock lately his next movie (Expendables II) comes out in a couple weeks!