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931 Performance Therapy

@931performancetherapy

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Rehab | Mobility | Strength | Longevity

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Back on track…

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Full house for the summer 🦅

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1% better every day!
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#crossfitmotivation #athletemotivation #injuredathlete #athletemindset #mindsetmatters

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@24inthecanyon wrapped up! We finished 3rd place and rode over 300 miles as a team! Till next year!

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Thankful for this group of dudes that don’t judge but keep pushing me. Personal bests in so many different ways. It was hard, it was fun. 81 miles in 12 hours for Mac and I. Can’t wait to tackle Palo Duro Canyon in 2 weeks at the 24 Hours In The Canyon. Thanks for the push boys! #richfroning #24hoursinthecanyon

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If your knees hurt going downhill, stop avoiding it and start training it.

Listen to the full episode with @931performancetherapy 🎙️

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We ran for 24 hours and did a few hundred reps of bench. Am I hybrid now?

Full video is live now on YouTube

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Don’t do a 24 hour partner run (and walk) unless you can double PR your distance ever run, you are ready to be crippled for days, and still have some crazy in you.

I forgot to film us, but @jakefoster and I finished with combined roughly:
-113 miles run
-600 bench press at 155
-4,000 carbs
-3 falls
-0 minutes of sleep

Honestly, most of our teams had no business doing a 24-hour run event like this. But I’m super proud of many that stuck it through!

Shout out to our friend @oxfordcrossfit and @mountainvalley.fitness for bringing solid crews!!

2 am on Phifer Mountain alone in the woods is a dark place to be. It’s wild where your mind can go then.
Good thing “the night is darkest just before the dawn”

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Lower body speed day + knee health
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A.) warmup: 2 sets:
A1.) plank slider x 12/ea
A2.) hip airplanes x 8/ea
A3.) adductor sliders x 6
A4.) lateral banded monster walk x 10 yds/ea
A5.) jumping squats x 4

B.) superset: 5 sets:
B1.) banded heel elevated zombie squats (:05 eccentric) x 3
B2.) seated box jump straight leg land x3
-rest :90-

C.) superset: 4 sets:
C1.) db reverse slider speed lunge x 3/ea (focus on loading front leg)
C2.) lunge jumps x 3/ea
-rest :90-

D.) superset: 3 sets:
D1.) triple jumper step ups (:04 eccentric + pause at bottom) x 8/ea
D2.) single leg reverse hyper x 20/ea
-rest :90-

E.) giant sets: 3 sets:
E1.) barbell seated good morning x 10 (:03 eccentric)
E2.) iso. Dynamic hip thrusts x :20 iso + 10 reps
E3.) side plank leg abductions x AMRAP until failure/ea
-rest 2 min-

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A Blue Ridge Weekend! 🍂🍁🎃

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It’s been a minute…Mayhem Monday is back.

Live now on Mayhem YouTube🦅

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@931performancetherapy says if you have tight or achy hips, Try these before working out 👍👍 #mayhemnation #crossfitmayhem

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