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.