Sit, Stay - good dog

Your boss cracks the whip and tells you to sit at your desk all day.

Jerry says do a 20 minute amrap with wall balls, after a week of overhead squats, heavy cleans and high box jumps.

How do you get from point A to point B.

This may help.

http://youtu.be/qmyEgk0zNPc

The K*Star 6: Part 6, Couch Stretch

http://youtu.be/5EiUquYdyPU


Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

The K*Star 6: Part 5, The 10-Minute Squat Test

Well, if big-man Donnie Thompson (the other SuperD, aka world record in back squat of more than 1,200#!!) can do this, so can you. Ideally you want your position to look more like KStar than Donnie, but that is an aspirational goal. Either way, keep those knees out.


http://youtu.be/xSvKRmwXhwc

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

K Start Basics Part 4 - Ankle Dorsiflection

Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.


Skip to 5:00. Check this out. 
http://youtu.be/ofhKZ-cmSt4

K Start Basics Part 3 - Hip Flexor and IT

Sit much? Then your hip flexors are likely short and not ready to really open up when you need to explode for a clean, sntach, box jump or 1,000 other crossfit jumping moves.

A good one here with a bonus calf stretch at the end.

http://youtu.be/m6Fy5pvvm-U

The K*Star 6: Part 2, Active Shoulder Stretch

Old school from episode 09. He starts to to some active shoulder stretch at 1:50 with good explanations. Get in position and hang out there. "Give it a chance to open up - 2 minutes per side x2 would do wonders"

The test / retest is sick.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers. 

http://youtu.be/RSE95NF4eVc

The K*Star 6: Part 1, Posterior Hip

Here is a good video demo. He does not use a band, but we can come back to that in level 2.

http://youtu.be/s84JhYFJMPM

The K Star Basics

A listing of the 6 must do mobility basics. You have seen me feature them all at one point or another. But if you don't know where to start, this is perfect:

http://www.outsideonline.com/fitness/flexibility/6-Exercises-for-Maximum-Mobility.html

Just hanging around

Guest blogger - former CFOT member Adam Houston - describes how hanging from a bar can open up shoulder range of motion. It is both complicated reading and simple in practice. Here's Adam:

Adam's Crossfit Blog: Simple shoulder help