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Mashpee, MA 02649
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February 10, 2011

A backyard CrossFitter From Montana-Image Courtesy Of CrossFit.com

Mobility WOD



Strict Pull Up Ladder-Start at 3 reps for 2 sets and then go right to 4, 5 ,6 etc. When you “fall off the ladder” rest for 1 minute then repeat the number of reps from your highest round.

Rest 3:00

Push Up Ladder
Choose one of the following styles of push ups. True Push Ups on the paralettes, Ring Push Ups, Hands Release From The Floor At The Bottom Push Ups, Clapping Push Ups, Regular Push Ups, Or Modified Push Ups.
The instructions are exactly the same as for the Pull Ups.

Who’s in…?

“My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging.” — Hank Aaron

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  1. JenD Reply

    Just so you know- I didn’t run away I’m just dealing with sick kids! grrrr! See you next week.

  2. crossfit mama Reply

    My test kitchen is temporarily shut down while I am sick so I am stealing this awesome pancake recipe from my beautiful, generous, illustrious, magnificent, stupendous sister in law. (She wanted the credit.)

    Sarah’s Awesome Paleo Pancakes

    3 cups almond flour
    1 tsp baking soda
    1 tsp salt
    1/2 cup melted coconut oil
    1/4 cup honey
    1 Tbs vanilla
    1/2 cup almond or coconut milk
    8 eggs

    Mix everything together in blender or cuisinart. Allow to sit for 10-15 minutes. Cook in coconut oil.

    Sarah keeps these in a lidded pitcher in the fridge and makes these for her kids throughout the week. Even Lilyanna who says she does not want anything “paleo”, likes them. 🙂

  3. Littles Reply

    I made those pancakes last week (sarah asked me to blog them and give her credit, I was lazy).

    They are SO GOOD. Unless you have a wide spatula, make them on the smaller side, easier to flip. I put bananas on top and Standish loves them. He didn’t mind the switch from Pamelas gluten free mix to these.

  4. Littles Reply

    Danielle. Acupuncture + herbs =better.
    I’ll bring you some herbs.

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