Quad lovin

After a week of running, jumping, cleaning, etc - your quads are spend and they need some help.

This should do it. The first two are some of my favorite hip flexor openers and then the simple lacrosse ball over a knee with some bodyweight. It is all good.

....In a car

Maybe you are trying to set a PR driving back from upstate NY? Or just trying to find a parking space at Norstroms after Christmas men's sale.

But if you are in a car for several hours - remember to: change positions once in a while, and be careful.

Travel much?

Stuck in a car, or on a plane this holiday. A perfect excuse to do some MWODs. A lacrosse ball fits perfectly in your carry on.

Today I am dragging out the K Star plane ride tips. Remember to drink water and get up once in a while. Work on those forearms, shoulder, etc.

Tomorrow: the car.

hip and overhead

Perfect for snatch and clean and jerk. You need to get those arms overhead without arching the back, but first you need the hips to be explosive to get the bar overhead.

Bourbon dreaming

Wait a sec. This is a mobility blog. Well yes, but I have expertise in so many areas, that I thought I would sneak outside of the margins for this Christmas edition.

My top 5 rated Bourbon's:

1. Blanton's

2. Woodford Reserve

3. Reservoir

4. Basil Hayden

5 . I can't think of another one that I care enough about to list.

If you mixing it with Coke, then Jim Beam is fine enough. But if the only thing in the glass is ice and Bourbon, stick to one of these. Let the ice melt and dilute it a bit. It gets better with each sip.

Back to a regular mobility post tomorrow. Hope you had a great holiday and enjoyed family, friends food and a little Bourbon.

Happy Holiday to All

Enjoy an extra cup of egg nog, and don't forget the bourbon. You deserve it.

Run, Forest Run

A 400m run is hard. It is short enough to really push it, but long enough to hurt. Wouldn't it be nice if your calves were super springy and propelled you further with each stride? Of course.

So do this simple stretch. Do it at work, do it at Starbucks, do it everywhere. The important people in your life already understand why you do what you do, and the rest are just jealous. Cause you are a sprinter/gymnast/olympic lifter - and you awesome. So keep working at getting just a little more awesome.

Hips. Grab a band and suffer

I love this. But there is something wrong with me. Try the first one for sure, maybe the lunge if you are feeling ok. Slow and focus on the range of motion. It is not a race. Get ready to jump, throw, etc for the filthy 50.

Deadlift x 1

When people say ready, set, deadlift - do you know what set up you should be doing before you pull. Or do you just grip and rip? This video is not so much a specific mobility suggestion as it is a deadlift lesson from a human movement optimization perspective. So enjoy that.

But if you need to get ready to deadlift, then do the pigeon and do some solid boot strappers.

The Moss back solution

First of all; bonus points if any one caught my reference to the WSJ tech columnist in my title.

But now on to more serious matters. Jeremy writes:

MarkyD - my back is feeling compressed from heavy jerks, back squats and clean and jerks this week. Any recommendation on something to unload the spine a little?

Answer: I have been there. Seems like hanging upside down like a bat for a week might be the right fix.

But I have something else in mind. We are going to work upstream and downstream of the hot area and see what happens. And yes, this is pure voodoo/ genius. Or not. The system of muscles in your back goes from neck to hamstrings, and creating some slack anywhere along the way will reward you throughout the whole system, cause it is all connected.

My rx is 2 parts. First neck and then glutes. Do these slowly. No jerking motions. Stretch as far as you can. If it feels just a bit wrong, then I bet you are doing it right. Numbness or burning will tell you to shut it down.

Neck - watch the video below and stretch the neck in many planes. Front/back:

side to side - note, sometimes as I gently pull my head to one side, I make a fist with the other arm and slowly reach towards the ground:

and lastly - left to right. No video. But rotate slowly. Look all the way left, and then all the way right. You are an owl.

Now jump down and do some pigeon stretch.

The combination of creating slack in the neck and then the glutes/hips will give your back a real break.

Weekend inspiration

Who is not a Camille fan? This video was linked to the Donnie Thompson squat test video, which is about as polar opposite as you can get.

But it reminds me that hard work in Crossfit is its own reward. There is no cheating. Skipping a rep, or sloppy range of motion just means that you have done less work. So you are not cheating the clock or anyone else; just yourself.

So have a nice weekend, and remember - never cheat yourself.

Squat test

If this big goon (Donnie Thompson) can do this, then you can too.

Do this right before back squat, and you will be shocked at how much more power you have over the whole range.

Ready, set, run

Skip ahead to 4 minutes or so, unless you just can't get enough of KStarr and his BFF Brian McKenzie razzing each other.

For the 2nd drill, I like to use a med ball if I do not have a buddy to apply pressure to my arms.

Now starring on the MobilityWod: Me

Kelly asked me to make a little video explaining what my blog was all about. How about that.

Dip and muscle up ready shoulders

A lazy post. But a good link:

http://www.mobilitywod.com/2011/10/episode-330365-the-muscle-up-receiving-position-the-organized-shoulder.html

Snatch and OHS squat prep

The first drill is just great. I mean awful.

You can do the third drill with a med ball, a KB or a db instead of a barbell, which I find unwieldy. Med ball is my preference.

A little more ankle work

Late post - I was visiting the one and only KStarr today.

Seems like Vinnie is not the only one with a limited ankle. Skip ahead to 3 minutes if you are in a rest. Tacking down a muscle (calf, shins) and using the attached (ankle) joint in its normal range of motion is a technique to unglue tightness.

The "Vinnie" - Ankle Action

Vinnie is the man. Just took 3rd place as part of the CFOT Cold War team. He has the looks, the personality, and the access to prescription drugs that everyone wants. He has it all*.

*Everything except ankle flexibility. WTF? While watching Vin try to get into a good ohs position, I saw that his right leg was not in a great position. And the culprit was right there near the floor. His ankle range of motion is not all that it an be, and it is limiting everything up the chain. How did I notice this? I have a gift people. I can spot movement faults and suggest mwods for others. In myself, not so much.

So back to Vinnie's ankles. I am going to post a few things for him to work on, and he will be doing them like they are his job for a while.

This was the 3rd ever MWOD video, and although I watch it all, you can skip ahead to 1:45 if you want. Part 2 for Vinnie tomorrow.

Think you know how to do a pushup?

Watch and learn. Not all of this translates to ring pushups, but worth a watch.

Details at GymnasticsWOD

Just rip you Hip flexor's open, ok

For a powerful clean and a solid jerk, you need a powerful hip extension. So open it up people.

Ham Strung

Get ready for some kb swings, wb, box jumps and burpees. Flexible hamstrings help them all.

If only Kevin Hare had seen this a week ago:

Bottom bits

This one is not directly related to our CFOT wod of strict pullups, hspu and double unders - but it is a good one to watch and think about. Especially if you sit at a desk all day. If you are not careful, you can start to take the shape of your chair, and that is not a good shape at all.

Even a turkey knows it need to stretch

Don't mind me. I am on vacation far away at a resort in Puerto Rico. It is far too nice for me to be looking at a computer and posting about mobility.

So this is a great time for everyone to look back at the posts over the past few weeks and work on what you need.

If you use the search box in the top left, and enter "hamstrings" it will return relevant posts that I have made.

So enjoy.

Squatting - Don't look down!

get out of the rack in an organized position. Don't look down at your feet - they are still there, I promise.

Some good talk, and then some banded hip flexor work at 3:30.

Thoracic mobility for better overhead position

Your thoracic spine area can get tight. Why? Maybe sitting in front of a computer screen, or hovering over your iPhone with your shoulders hunched forward for a greater percentage of the day than you do any thing else.

So open things up - and be amazed at the better overhead range of motion that you can get. Do a pre-test - do your mobility - and then retest. Seeing the improvements is encouraging.

p.s. Happy Holiday. I am away for a few days. Who knows, my next update may be accompanied by a frozen umbrella drink.

Run, row, burpee = holy calves, Batman!

You need to stretch those bad boys out. See here when K Starr was in DC.

Stretch them at the bar tonight. Stretch them before bed. Stretch them and get ready to run, row and jump. 3,2,1, Go!

Pull up mechanics

Get ready for some pullups at CFOT.

Watch the first 2 stretches

1- to open up the lats.

2- to get external rotation.

3 skip this for now

Pay strict attention to item #2. Most people do this stretch, and do it incorrectly. Note that he turns his hand over first, and then creates tension with the band, not the opposite.

Hamstring and posterior from a new angle

3,2,1 Go - Get ready for some deadlift, clean and jerk complexes at CFOT.

K Star gets very technical - using contract relax, multi joint muscles, etc. But he also shows a few new ways to attack the hamstring, lower back and the whole posterior chain.

Quad-killa

K_Starr episode 259 is a classic. A painful classic. But with the quad dominant work in the "Don't drop the baby" wod - this is a good one. Cause when I think of wall ball and then rowing, my quads shudder.

Hip opener and overhead positioning

A good combination for the double unders and overhead plate lunge. Originally recorded before the double under / snatch CF Open workout 11.1 - it applies here as well.

Hamstring heaven

Not kidding around. He actually shows 2 good and several terrible ways to stretch the hamstring.

Pardon his appearance. He must have just done a wod with Harold.

How to fix Hopper shoulder

Hopper competitors - I heart you all. So proud of your abilities and toughness. I am so bummed that I could only see a few hours - but what I witnessed was pure awesome. So now your shoulders hurt - a lot. Try some of this - and be proud.

Hopper Prep / Spealler Warm Up

Good luck to everyone this weekend.

What a great time for the official "Spealler Mobility Warmup" to get you nice and warm, limber and ready to go. Plus you cannot help but laugh while doing or seeing anyone do it.

Interval Shoulder prep

CFOT WOD - Fight Gone ... Bad?

Note the picture shows me head to head (literally with Pete B) and notice my back is arched because my shoulder mobility is limited especially getting my arms behind my back. Don't be me.

Fix You

From the oldest MWOD to the newest. Today, Kelly posted an interesting take on creating a personal MWOD. So from big picture, you have the main MWOD that addresses areas that everyone should work on, but that may or may not prep you for your WOD or address personal limitations. You have me and the Mobility Lounge trying to match a good MWOD to prep for the CFOT WOD, and now you have an idea to create a personal routine that addresses your specific body restrictions. i.e, if you cannot get into a good squat position, then mobilizing your shoulders may be a secondary area to address.

In other words:

-Global Mobility

-WOD Specific Mobility

-Your body's needs

So what to do? Of course, a little of everything because Crossfitters have to be very good at everything. Know your issues and learn how to fix what you can. That is the whole idea.

Hip Flexor

From the vault. Why is it called the couch stretch? Watch til the end and you will see. This was the 2nd ever MWOD. KStarr shows several variations of the classic stretch for the hip flexor. If yours are tight, only work on the first variation. If in a hurry, skip to 2:00 in, unless you enjoy him messing around on a scooter.

Monday 11/7 - get ready for ohs

CFOT WOD - Sntach, OHS and C2B pullups

A simple, yet effective internal shoulder rotation stretch that you can do at work or anywhere. Couple this with the Active Shoulder Stretch to stretch your lats and allow yourself to get into a good OHS position.

Typing for time

Check this. Something to think about.

First Friday

Stretch on your own. Pick your trouble spots and choose a post that I have made over the past 2 weeks.

Gentle hamstring stretching

CFOT WOD - "Get your gun" - Double unders, push press and T2B

Mobility work:

Don't laugh. OK, go ahead and laugh. But she demonstrates 2 solid hamstring stretches, and I am pretty sure you have tight hamstrings. The first one, you can do at work - while staring at your PC or while on a conference call. And if it is too easy, then increase the range of motion. If you still want some more, get your lax ball out and find your worst spot and get sufferin'.

How to Stretch Tight Hamstrings for Seniors -- powered by ehow

Dont hate MarkyD - Hate the Mobility

CFOT WOD - Squat Cleans, burpees and 400m run intervals

Mobility Theme:

Sorry peeps - these are going to hurt. And then you get on the lax ball - and you are simply going to hate me. Block out the hateful, hurtful feelings and just thank me when you crank out those squat cleans unbroken. Cause your hips are going to really open and full range = full power. If you feel burning or numbness, STOP! If you feel like vomiting, then I bet you are doing things just right.

From Kstar: Now, suffer babies. Today’s mission is a big dose of whup-ass on your anterior chain/front wheel drive. Set the clock for two minute rounds. It’s a penalty if you make a pain face, vomit, or go in the pain cave.

Tues 11/1: Halloween Hangover muscle ups

So I had a few fun sized candies. Sue me.

Time to get ready for 30 muscle ups at CFOT.

Kstar is ready to get you prepped. Keep that good shoulder position. Think about the force involved of 165# times 30 muscle ups crashing down on that shoulder. That's about 5,000# crashing down on you. So be in the right position to handle that.

http://www.mobilitywod.com/2011/10/episode-330365-the-muscle-up-receiving-position-the-organized-shoulder.html

Monday 10/31 - OHS

CFOT WOD - Squat snatch, ohs, snatch balance - then the roll the dice metcon, which I love.

Mobility Theme: Trick or treat? For OHS prep, you get no treats at all, but some more suffering through hip flexor & glute stretches. And wait: a video from someone other than K_star? WTF. Believe me, these ideas came from Kstar, through Tim Ferriss all the way to Allaroundjoe.com's Joe Bauer. His presentation is dry as dirt, but bear with him as he leads you through some good stretches at his creepy bachelor pad.

Sat 10/29 -Fran Off

CFOT WOD: Partner Fran

Mobility Theme - A more upright position and a better rack position will keep the bar from getting out front, which is inefficient (slower and more work - double dang!) 2 ideas. Open up your thorasic spine on a foam roller or double lax ball. And also hit that rack position stretch again. Watch closely at 3:15 to his talk on the best rack position - and work it.

Weekend project - buy and make a double lax ball trick. Get a set.

Fri: 10/28 - Interval WOD / Shoulder MWOD

CFOT WOD - Intervals of double under, hspu, ghd and row

Mobility idea: HSPU-ready shoulders. Skip to 1:15 of the video and check these out. Bands keeps the elbows in, while you hang and use your own weight to open things up. The next one: the KB trick at 3:30 is also great for external shoulder rotation.

Test your mobility before and retest after doing these. Which helped more? Do one side and see any difference?

Do these and you will be ready to HSPU like...Well, like MarkD

K_Star: mind if I steal all of your stuff?

I was feeling a little guilty about simply posting his videos without his permission. Granted, that is what people do, but I reached out to him anyway.

And he says: Go for it:

Flag this message

Re: Wod specific mobilty

Wednesday, October 26, 2011 11:39 PM

From:

"Kelly Starrett"

Add sender to Contacts

To:

"mark davis"

Marky d

I am so down with this

Thanks as always for the attribution

Good work connecting the dots for people

Kstize

Thursday 10/27 - Save the Boobs

What is better than Crossfit? What is better than Mobility? A boob-centric fund raiser WOD and Mobility session.

I am going to rock the pink shirt tomorrow. And since the only thing close to a pink workout shirt I own is a lousy long sleeve trick, I may have to pull a Harold and show my chest for the cause.

CFOT WOD

Mobility Guidance:

Notes:

There is even a save the boobs mobility wod. Although he ends up making us stretch out the groin bits - inappropriate? Split stretch, Asian Squat walk, and medial hamstring stretch. This may hurt then men worse - which is actually quite appropriate. Skip to 1:00 if in a rush.

Wed 10/26 - Cleans, Deadlifts, Burpees

CFOT WOD

Mobility Guidance:

Notes:

CFOT says clean, deadlift & burpee, The Mobility Lounge says hips, hips and more hips. Skip to 2:40 if you are in a rush. External rotation = torque = power. 3,2,1, go.

Tuesday 10/25 - Darth Shoulder

CFOT WOD - Darth Shoulder

Mobility Guidance:

Notes:

Get ready for ring dips. The best position = the most efficient = the safest. Practice keeping the shoulders back and not rounded forward. Skip to 2:20 of the video if you are in a rush. We don't have parallel bars at cfot. Us a barbell on the rack, or a pvc between two rings. a minute at a time, then try again with arms closer together if you dare.

For Monday 10/24

CFOT WOD

Mobility Guidance:

Notes:

- Sprinting and thrusters. There is a lot to mobilize. Calf stretch or pigeon stretch (hips, glutes) on your own. My goat: Check this video (skip ahead to 4:45 if you are rushed.) if you want to hear Jerry/Melissa compliment your rack (position)

btw - like for Monday's wod, many times there are multiple areas to address from head to toe. What I select may not target what you need. You know what you need better than anyone. But if you are not sure, these suggestions can't hurt.

Mobility Fault = Form Fault

In addition to borrowing heavily from Kelly Starrett, I am going to post pictures that highlight some mobility issues. For now, I am going to stick to my own failings. That gives me a lot to work with.

Note that my chest is not upright and my knees are heading forward of my feet, instead of out. Not a ton, but enough. Reasons: My hip flexors and hamstrings are too tight and not allowing me to get into a more chest upright position. Tight abductors kept my knees too far in. Guess whose lower back and knees felt bad after this. Mine. Contrast me with say - Lanette, who was perfect.

The K-Star Cartoon - Knee-itis

The K-Star Cartoon - Original

My first meeting with Kelly Starrett

After going from non-crossfitter to rabid crossfitter in a matter of a few months during 2009, my 40 year-old body started to rebel. I was getting stronger, and better conditioned, but I had ignored my mobility and flexibility and I was beating myself up. There were not enough cold tubs, epsom soaks, or massages that I could do to stem the horrible pain that I was walking around with.

So as fate would have it, my company has a big conference in the SF area each year - and I decided to make it a combination trip. I went to the conference, dropped in at SF Crossfit, and also set myself up with a session with Kelly Starrett to look over my sore shoulder.

If was nothing short of a life-changing experience for me. In the course of the hour, I learned that my poor range of motion was causing me to be in bad positions when lifting overhead, and if I did not work on my mobility, I would either hurt myself or never see any improvements. I hated both options. Kelly also used everything from a lacrosse ball, dog toy, foam roller, his foot fist and elbow on me to loosen up some bad business.

Before the hour was up I was cold and shivering. Kelly noted that I was going into shock from all of the abuse he was handing out. That's cool I said. Believe me, it is hard to be nonchalant when you are shivering and going into shock.

But as I emerged from my condition, everything clicked. Mobility was my key to improved performance. I may get stronger and better conditioned, but my weakness was limited range of motion and movement inefficiency. Better form would equal better performance.

I had the mobility bug. Not long afterwards, Kelly started the MWOD video series. 365 videos covering almost anything you could want to see. He is literally giving it away.

So get some.