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!

140401 Mobility WOD

So. No mobility today. I’ve decided mobility just doesn’t work……………………………

APRIL FOOLS!!!!

I kid… I kid.

Today working on external rotation of the shoulder, which plays a huge part in the front rack position as well as almost everything overhead. Watch from about 3:40 – 4:20

Please pay attention to the set up. I’m noticing a lot of our athletes simple throwing their arm into the jump stretch band with no regard for proper positioning of their hand, elbow and shoulder. For this mob:

  • make sure the band is just past your elbow
  • the band should be on the inside of your shoulder between your hand and your head
  • using opposite hand, pull your elbow  that’s in the band close to your ear/head
  • side step and create tension on the band so that the band pulls your hand away from your  body

Take the time to learn this one, it’s going to crop up quite often.

140329 Mobility WOD

11 am mobility class we’re going to spend some quality time working the corners of our shoulders. Here is a great video primer to watch:

We’ll go over these and other mob’s we perform for our shoulders as well as answer and address any specific issues anyone brings to the table.

 

 

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!!

 

140325 Mobility WOD

Working on our front rack position, opening our shoulders into full external rotation and extension. We need good external rotation in our shoulder during catch of the clean, ergo the front rack. And we also need full shoulder extension when putting that bar overhead for the jerk, overhead squat, pull ups, toes to bar, etc.

Watch the demo video from about 1:10:

Pick one or if you feel daring, do both mob’s.

140320 Mobility WOD

1st day of Spring!!!!!

Today we’ll focus on the elbows, specifically the triceps. Yes, that area in the back of your arm that extends from your shoulder to your elbow. It’s important for just about everything we do with a barbell above our head.

Queue the demo video (just watch from 3:10 – 4:30):

You can either use the barbell with it placed on a squat rack, or you can utilize the barbell with it on the floor loaded with bumper plates (K Starr was mobilizing his hamstrings with the barbell on the floor in this video).

This mob is great for the front rack position as well.

 

140319 Mobility WOD

Working on the front rack position. You’ll notice we’ll have a lot of repeating themes with mobility. As I said before, mobility is a skill that needs repeated practice. Two videos:

A familiar demo video. Grab  a jump stretch band and work on those shoulders/elbows.

Finish up with:

A beautiful shoulder stretch working on external rotation using our best friend the PVC pipe.

 

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!!

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.

140209 Mobility WOD

Alright. For those who will be attending Open Gym / Weightlifting class. Here’s your mobility homework. Watch the above video. No, I don’t want you to attempt skin the cat. I do want you to pay attention to the pearls given. Your homework is to work some of the mobility suggested at the end of the video, around min 4:30.

Get the PVC pipe out and try some of these end ranges. See how much movement range you have. Do you have any pain? Do you have any limitations?

After you’ve worked the PVC for 3 min or so I want you to hang from the pull-up bar. Nothing more. I just want you to get into the pull up position on the pull-up bar and hang. Start with both hands in proper position and simply relax the shoulders. No need to have ‘active shoulders’ for this. I just want you to get a general stretch of your shoulders, your lats and your upper arms.

No swinging, just dead hang.

After you ‘hang out’ there for 2 min, I want you to ‘hang out’ some more but one hand at a time. Same concept. No spinning, no swinging. Just hang there. Feel the stretch from your shoulder joint out through the side of your rib cage and around your upper arms.

Nothing more, nothing less. Just want you to get used to ‘hanging out’.

Keep in mind, none of this should cause you ‘pain’. Know the difference between and ache or a ‘stretch’ and sharp ‘knife-like’ pain. As an athlete learn to listen to your body, and learn to differentiate between good pain (I use that term loosely) and bad pain.

Are you hurt? Or are you injured?