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1st Due Blog

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Fixing the Front Rack

Howdy all, by now you should have sense that everything we’re doing this strength cycle (power clean, push press, and front squat) involves the front rack position as either a starting position or a finishing position.

Developing good mobility in the front rack is key to lifting big weights safely and without injury. We’ve done a couple of wrist stretches in the last few weeks to loosen things up, but some of you may be tight in other places like your forearms and triceps that might be preventing you from getting into a good position.

I did some digging on YouTube (where all good researchers go) and found this great stretch for your triceps and shoulders. You’ll likely see this “officially” incorporated into some warmups over the next few weeks, but I wanted to share this with the community so that you can get started earlier than that.

FYI, I tried this with a foam roller and can say it really works!

This is a great stretch to do on Wednesday and Fridays when we have the racks out. Put your bar on the rack and just try to get a few minutes in as you get your weights out and start your first few warmup sets. You can also do this on a foam roller.


Be on the lookout for more targeted mobility stuff over the next few weeks. As we move into more dynamic heavy lifts, it’s important that we all take the time to loosen up.

It’s a new year, it’s a new beginning

2017 is here and it promises to bring great things. Make one of those great things a change for the better in your physical fitness. You have 365 opportunities to better… whatever “better” means to you. Take the time for yourself, take whatever you need, everything else can wait.

Hot, Hot, Hot!

Heat stroke, a severe form of heat-related illness, is one of the three leading causes of death in athletes and likely the leading cause among athletes in July and August.  Yet, heat illness is largely preventable.

When an athlete exercises, the body’s temperature is elevated and the body sweats to cool itself down.  During this process, body fluids and electrolytes are lost.  If the body is not replenished with fluids and electrolytes, dehydration can occur and increase the risk of heat related illnesses.


Run- Run-Run.

Take a moment and reflect on when was the last time you went for a walk or jog? If it has been a super long time, do it today. It doesn’t have to be very long or very fast, just do it. You can do it alone or grab a friend, the choice is yours! Enjoy.

Festivus Games

The Festivus Games are approaching rapidly. Grab a partner and register by clicking on the Festivus page here on our website.

Member Sign Up

Existing members can sign up for classes, or prospective members can sign up for on ramp:

Mobility WOD Prep

Check out this YouTube channel for mobility tips:

Movement Instruction

Check out the Technique WOD by our friends at Barbell Shrugged for movement instruction: