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.