140404 Mobility WOD

Anterior Hip today. Demo video:

I’d like you to perform both mob’s here, but if time is a factor stick to the first mob. Key points:

  • torso upright
  • face the position of tension on the band, so that the band is pulling your but and hip forward (not pulling you to the left or right)
  • the farther you step away from the pull up rig the harder this mob gets (ergo, more tension on the band)
  • make sure the band is really high up on your leg (it should be all up in your business)
  • this mob is a mirror image to the mob we do during team WODs (the lunge stretch)

Opening up the anterior hip is paramount in achieving that bottom position of the squat (any  type)  as well as proper foot placement in the split jerk.

 

140402 Mobility WOD

I don’t have a whole lot of words for today, just this video:

There are 2 mob’s for the hips and 2 mobs for the shoulders. Pick one of each and start grinding. We’ve done both of the hip mob’s before and we’ve utilized the jump  stretch band before for our shoulders. The only mob in this demo that might be challenging is needing a foam roller. When the classes are large, we usually don’t have enough to go around. So if you have time before class starts, give the foam roller stretch with the barbell a try.

The great thing about these mob’s is they will be effective for all the movements in today’s WOD: snatch, row, wallball and kettlebell swings!

140331 Mobility WOD

Last day of March. And it’s SQUAT MONDAY!!!

No new mob’s for today, let’s stick to our good friend the wall squat:

  • Keep your low back in constant contact with the floor
  • Push your knees out passively with your elbows
  • Keep you feet in same position as squat stance
  • edge your heels as close to your butt without compromising your low back position

Feel free to try the lunge stretch and of course stretch/mobilize those calves.

Get some!

I wanted to give a great big shout out and CONGRATULATIONS to all members of the 212 Degrees of Fitness Barbell Club for attending and bringing home numerous medals from the Western NY Open held at CrossFit Buffalo on Sunday. Great job everyone.

140328 Mobility WOD | 14.5

14.5 is a burner:

For Time

21 Thrusters 95/65
21 Bar Facing Burpees
18 Thrusters 95/65
18 Bar Facing Burpees
15 Thrusters 95/65
15 Bar Facing Burpees
12 Thrusters 95/65
12 Bar Facing Burpees
9 Thrusters 95/65
9 Bar Facing Burpees
6 Thrusters 95/65
6 Bar Facing Burpees
3 Thrusters 95/65
3 Bar Facing Burpees

Woah.  From what we witnessed this is quite the chipper. You would think a WOD for time would mean red-lining your effort, but this WOD really is about strategy and pacing of reps. As for mobility, again,  I would focus on your shoulders, elbows/forearms and your hips. Spend a few minutes opening up your hips because you’ll need to get comfortable with full depth squatting for both the thruster and burpee.

Here are the tried and true (we used previously) series of videos that explain some good mobility movements:

Shoulders:

Your shoulders are going to be spending a lot of time in external rotation, over your head, with your arms behind your ears. Spend a considerable amount of time mobilizing them for this WOD.

Forearms:

This one I like, but pay the most attention around 20 seconds

This next one is  good, just ignore using the voodoo floss band on your forearm

And of course, let’s not forget our old friend the ‘wall squat’ for our hips:

This WOD is not so much a sprint, but more of a pacing race. Spend a good 15 minutes on mobility. Do some dynamic warm-up, run, jog, or row to raise your body temp. Then work on mobility and stretching.

If it ain’t broke, don’t fix it. Let’s stick to what’s been working, so we’ll use our warm-up from 14.3:

Warm-up:

  • 2-3 minutes of jumping rope (does not need to be double-unders). Just get your heart rate up and loosen up those ankles and calves
  • lunges
  • knees to chest
  • inch worm walks
  • duck walk
  • straight legged kicking opposite hand

Mobility

  • pigeon stretch
  • lateral hip stretch on box (the pigeon stretch with your leg on a box)
  • toe over the ankle on box
  • wall squat
  • figure 4 stretch on wall
  • wall v-stretch
  • standing toe touches
  • calf stretch (both straight legged and knee bent)

Good luck everyone!!

 

140321 Mobility WOD | 14.4

14.4:

14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

Wickedly brutal. Grip, grip and wholly grip batman. A couple things I would definitely pay attention to for mobility will be shoulders, thoracic spine (lats and side of your torso) and hamstrings (hips). This is a full body onslaught, but these areas are getting worked over in every movement. Break out the jump stretch band and work on opening up the shoulders as well as that side torso). Spend a considerable amount of time just ‘hanging’. Either hang from the pull up bar, or strap into one of the bands and simply hang out, letting that band pull your arm through a full range of motion. Concentrate on getting those shoulders in full extension so that your arms extend behind your ears!

Here are a series of demo videos (many you have seen):

Shoulders-

Elbows (Clean)-

Wrists (Clean)-

Hips-

I still stand by my warm-up/mobility prep from last week’s 14.3:

Warm-up:

  • 2-3 minutes of jumping rope (does not need to be double-unders). Just get your heart rate up and loosen up those ankles and calves. Get them prepared for the hopping and jumping needed for the box jumps
  • lunges
  • knees to chest
  • inch worm walks
  • duck walk
  • straight legged kicking opposite hand

Mobility

  • pigeon stretch
  • lateral hip stretch on box (the pigeon stretch with your leg on a box)
  • toe over the ankle on box
  • wall squat
  • figure 4 stretch on wall
  • wall v-stretch
  • standing toe touches
  • calf stretch (both straight legged and knee bent)

I won’t be there to lead the warm-up this week, I have work obligations. I’ll make it to the 6pm Friday class to watch those of you taking a stab at it. I’d spend some time loosening up your forearms and your grip, you’re going to need it.

Good luck everyone!!

140314 Mobility WOD | 14.3

14.3:

An 8 min AMRAP:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

So an ascending dead lift ladder of both load and reps. This one has pain written all over it. I’m just going to jump right into this one. Just like the other WODs, you need to spend a good amount of time warming up for this one. The shorter the WOD, the longer the warm-up. You need to spend 20 min at the very LEAST warming up adequately, which includes some mobility.

Warm-up:

  • 2-3 minutes of jumping rope (does not need to be double-unders). Just get your heart rate up and loosen up those ankles and calves. Get them prepared for the hopping and jumping needed for the box jumps
  • lunges
  • knees to chest
  • inch worm walks
  • duck walk
  • straight legged kicking opposite hand

Mobility

  • pigeon stretch
  • lateral hip stretch on box (the pigeon stretch with your leg on a box)
  • toe over the ankle on box
  • wall squat
  • figure 4 stretch on wall
  • wall v-stretch
  • standing toe touches
  • calf stretch (both straight legged and knee bent)

I probably won’t make the early 5 & 6 am classes, so be sure to work on these. I’m making every effort to be present for the remainder of the classes to help lead the warm-ups & mobility. Please feel free to do anything in addition to what I’ve listed. You’re lower back is going to be taxed on this WOD, so proper position will be key. Spend a lot of attention on your hips and ankles for this one. Here is a quick MWOD for the deadlift that can help using the stretch bands:

Here are some general strategy tips that I think will be useful for this WOD:

Dead lift:

  • how are you gripping the bar? mixed grip? hook grip?
  • where is the bar in relation to your shins – touching your shins is not always ideal
  • narrowing your grip closer to your body will shorten the distance the bar is lifted off the ground
  • where are your shoulders in relation to the bar – too far over the bar increases the difficulty of the movement and lengthens the bar path
  • DO NOT lift with your back – use your hamstrings and your hips
  • big belly breath, fill up your lungs and tighten your mid-line
  • back should be straight at all times (think to yourself – chest up; this does not mean you arch your back)
  • your butt should be at a lower level than your shoulders at all times

Box Jump:

  • what is your strategy from the beginning? how will it change once fatigue sets in?
  • bounding? step-ups? which leg are you stepping up? which leg steps down? will you alternate?
  • utilize a big swing with your arms to help propel you up and onto the box
  • if and when you rest, are you resting on the ground? or resting on the top of the box. The mechanical advantage is resting on top of the box
  • when you jump down, how far away will you be from the box. the closer the better (less distance to travel)

Weight Transition:

  • place your weights in correct order. eliminate any confusion as to what weights are used in what round
  • how are you loading the weights, be specific
  • loading the bar from the outside is slower
  • loading the bar by straddling the bar from the middle is quicker and more efficient

Miscellaneous:

  • how you grip the bar will dictate the type of taping you should do.
  • if you hook grip, then tape your entire thumb
  • how are your shins? do you normally scrape your shins when dead lifting? as fatigue sets in, form will break down and you WILL drag the bar up your shin
  • wear high-knee socks at the very least to help protect your shins

Lastly, there will be a handful of strategy videos released over the next 36-48hrs from various resources in the CrossFit community. Until that time comes, I thought I’d share some strategy tips from last years 13.2 CrossFit Games Open. 13.2 had the following:

Shoulder to overhead, 5 reps
Deadlift, 10 reps
15 Box jumps

As you can see, VERY similar with Deadlifts and Box Jumps. Enjoy:

Good luck everyone!!

140312 Mobility WOD

Today’s challenge is nothing new. I’m simply providing a more detailed video for you to watch regarding your shoulder extension as well your hip flexion. The included video talks about doing the following mobs for your overhead squat, but these mobs can be used  for anything that is overhead (overhead squat, jerk, push press, etc) as well as anything that involves you squatting below parallel (squat,  clean, snatch, wallballs, box jumps, etc).

Key points for the shoulder mob:

  • wind your shoulder up
  • keep your elbow (arm) as close to your ear as possible
  • notice that the goal is to get your arm past your ear (head through the window)

Key points for the hip mob:

  • don’t be afraid to root around in multiple positions of your hips and your torso
  • turn your body in all directions
  • really exaggerate that back foot as far back as possible
  • lean into the stretch like your doing a lunge

Work on those junky bits that are bothering the next few days before the next open WOD is released!!

140310 Mobility WOD

Of course we need to talk about squats, it’s Monday! Today’s topic is about having a sold base when you’re in the bottom of your squat – that is when you are below parallel!!

The following video gives a great demonstration of what happens when the bottom of your squat is ‘soft’. At the very least, watch this entire video for the KStarr finale.

 

There are reasons the coaches repeat certain cues:

  • Knees out: we want you to track your knee either over your toes or on the outside of your toes. When your knees ‘bow’ in, you lose power and stability
  • Straight back / tight mid-line / chest up: all of these cues are trying to get you to engage your ‘core’ so that you are solid in the bottom
  • Squeeze your butt: self explanatory really. Abiding by the two previous cues, you’ll be engaging your glutes

Spend two minutes each leg working on the lateral glute stretch demonstrated in the video (use one of the boxes). This mobility is great for Squat Monday… AND a great primer for those repeating 14.2!!

140307 Mobility WOD

14.2 has been released and it’s a doozy:

Every 3 minutes for as long as possible complete: (#95/#65):

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

Every 3 minutes the rep scheme increases by 2. Each round is 3 minutes total.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete. For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Woah. This WOD will be all about pacing gang. For mobility I would focus on your shoulders and your forearms. Spend a few minutes opening up your hips because you’ll need to get comfortable sitting in the bottom of the overhead squat.

Here are a series of videos that explain some good mobility movements:

Shoulders:

Your shoulders are going to be spending a lot of time in external rotation, over your head, with your arms behind your ears. Spend a considerable amount of time mobilizing them for this WOD.

Forearms:

This one I like, but pay the most attention around 20 seconds

This next one is  good, just ignore using the voodoo floss band on your forearm

You’re grip will begin to fail as the reps add up. You’ll need all the grip strength you can muster to hold onto that pull-up bar as well as maintain a decent hook grip on the barbell during the OH squats.

And of course, let’s not forget our old friend the ‘wall squat’ for our hips:

For the advanced athletes, this is going to be a 10 minute WOD or greater. Same rules apply, spend twice that amount of time warming up. Do some dynamic warm-up, run, jog, or row to raise your body temp. Then work on mobility and stretching.

I can’t be present like I was last week, due to work obligations. I’ll be at the gym Friday after 5pm only to cheer on any and everyone doing the workout.

140302 Mobility WOD

Sunday fun-day!

Open gym and some weightlifting followed by those of making another attempt at 14.1 A lot going on.

I would encourage you to review any of the mobs that we’ve gone over through the week, especially working on the hips. I noticed a lot of members having difficulty with my ‘barbell on the thigh squat’ mobility yesterday. I’d try and work on that mob.. as well as that wall squat. For those of you who made it to the Team WOD, we worked on the wall squat (again) and added some passive assistance from a partner.

I think you can figure out how important this stretch is becoming. Here is the video again:

Key points to consider with the wall squat mob:

  • butt is flush against the upright wall
  • during the stretch you want to push your lower back flush against the floor
  • slowly edge your heels towards your butt
  • keep your heels shoulder width apart (approximately the width of your stance during your squat)
  • use your elbows to passively stretch and push your knees out

I’d say keeping your back flush against the floor is probably the most important concept with this mob.

After you’ve spent a couple minutes there I want you to work on elbow and wrist mobility concerning your front rack position. Watch the following video (skip to 2:05 time mark):

Of course you’ll have to use one of our boxes instead of a bench. Here are the key concepts:

  • the wider your grip, the harder it gets
  • the closer your elbows are, the harder it gets
  • rest your elbows on the stationary surface and then lean down – trying to ‘push your armpits to the floor’ (your arms will end up behind your ears)

Good luck to all our athletes completing 14.1!!!