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Power Speed Endurance: Mobility Section Preview

Hey MWodies,

If you haven’t already seen it, Brian MacKenzie of Crossfit Endurance has just released his book about running, biking, and swimming as…wait for it…skills.  I’m not gonna lie, I used to hate running anything longer than 400m, and as soon as I realized that running well was as difficult as any other athletic skill I obsessed over, everything changed.  I’ve been able to swap running hate with technical obsession, so at least I’ve got that going  for me.  At our gym, we think of running skill/competence as every bit as technical as olympic lifting.  And honestly, we see waaay more horrible running than we do Oly lifting in the world. Even JStar has a hard time watching people run poorly without saying something.   Below is a link to the Mobility chapter and some of our specific MobRx’s for the running athlete.

I want to be clear.  The amount of performance that runners/bikers/swimmers leave on the table is astounding.  This is the first book I’ve ever read about these disciplines that literally goes to the heart of this matter.  You should be able to run, bike, and swim until you die.  You should also be able to perform these skill and never, ever get hurt.   And you should be fast, and move like a human being.  Biking is legit, but running and swimming are vital human skills like eating and communicating.  Get this book.

Check out the Mobility Section HERE


Ps.  It’s not too late to get in on the PSE pre-order raffle that ends November 12, 2012.  Click here for details.







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Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time


Find Your 1 RM Dead Lift



For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders


Find your max 5 rep Full Snatch


5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed


30 Turkish Getups total



15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips