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Hey all, this post isn't necessarily CrossFit related, but it super interesting as it pertains to something that we all do - which is MOVE.

In Crossfit, the emphasis is on moving heavy loads long distances - which typically involves linear motion of barbells and minimal twisting or rotational action. Occasionally we'll throw in 1 arm or 1 leg movements that require some different planes of motion, but there is a whole subset of movements that we don't delve into too much.

There is also a subset of people whose sole passion IS to delve into those ranges of motion and to focus on fluidity and variety of movement. They aren't necessarily moving large weights but are challenging their bodies in a creative and inspiring way.

Ido Portal has been at the spearhead of this group for as long as I can remember. He has a large library of videos online and travels the world teaching movement to athletes and regular folk alike. He came into more prominence recently due to his work with MMA fighter Connor McGregor.

Take a look at this video and I'm sure you'll be amazed at the motions that he and his students are able to move through. I'm hoping that in the future we can have someone with this sort of skill run a workshop or regular class to broaden our range of movement abilities.




WARM-UP: E90s x 4: 10 KB deadlifts (single KB, sumo style), 8 ohs with dowel, Front plank 20-30sec

WOD: Threely

This is a team workout done in groups of 3. Work together to get your best overall score through the two challenges! Your team's total weight lifted plus total reps in the AMRAP will be your score. Teams can be mixed men and women but maximum 2 bars per team.

Part 1: Deadlift Heavy 5

Your team has 15 min for each of you to get a heavy set of 5 reps on the deadlift. Your team's combined best lifts will be the first part of your score. One person lifts at a time.

5 min rest EXACTLY (running clock)

Part 2: AMRAP 15 min of:

20 burpee box jumps, 30 push press (75/115), 90 double unders

Split all work as needed between teammates, switching when you want and as much as you want!

FG: burpee box step ups, scale push press to 55/75, 180 single skips

CP: 24/30" box, bar weight 95/135

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