CrossFit Journal: The Performance-Based Lifestyle Resource

Mobility WOD


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RISEUP & REVIVE

1/10

To awaken everyone’s motivation, Ben and I decided that we are going to run a 12 week fitness challenge. We are calling it The RiseUp and Revive Project and it is aimed at reviving our crews passion for fitness and healthy lifestyle. It is the perfect time to re – assess our goals, revamp our diets and re – ignite our energy. It has also inspired me again to focus more on doing what I love to do best and that is helping my RiseUp family achieve their goals and to grow as athletes. Everyone is getting excited as tracking progress and seeing results drives you to push forward in your efforts and doing it alongside your friends makes it fun. The human body was designed for activity and fuelling our bodies right makes those activities easier to accomplish. Good healthy wholesome real food is necessary for our bodies and minds to function optimally. Staying active and eating well will promote a healthy heart, strong bones, general wellbeing, a good social life and will make you look amazing too ( coz that’s the least priority right ;) ). I have been busy organizing the challenge, making booklets and setting up workshops. I am having heaps of fun already and the challenge hasn’t even started yet so I know it’s going to be incredible.

I am inviting you all to join us on this fun journey to better health. You will have my full support and the support of your  RiseUp family. The RiseUp and Revive Project kicks off MONDAY OCTOBER 13th! For more details contact Logan 0434275455 or email logan@crossfitriseup.com

GET MOBILE

27/8


Admit it! You don’t mobilize enough.  You work all day (probably sitting down for hours), you drive to the box, spend five minutes with a broom stick, start lifting and wondering why your squats feel so much harder today. You do your 15 minute met con, grab your keys, drive home and sit on the couch for the rest of the evening.
I get it, you have to make dinner, pick up the kids and clean the house but….
No wonder your hips are aching and you can’t pb your snatch. You will also ALWAYS suck at pistols too. (They will not just magically happen, you have to work on predominantly ankle flexion EVERY SINGLE DAY to get even remotely close to being able to perform even one single decent pistol).
Kelly Starrett mobility god says that it’s the first and foremost important aspect of your training. If you have poor range of motion and can barely get into an overhead squat position, there is no way you should be attempting a high rep overhead squat workout with anything more than just the bar or even broomstick let alone thinking about
rx’ ing just because all the other guys can. This even applies to more skilled athletes. You may look half decent in the squat but if your biomechanics are just slightly off because of say restricted T spine mobility, overtime you will breakdown, won’t recover properly and injure yourself (take it from me).
Don’t you want to perform as efficiently as possible? Lift heavier and not ruin your shoulders? There is no excuse to not having at least a spare 10 minutes a day to work on something. Ideally spending say 4 minutes on your G.O.A.T ( greatest of all time) mobility issue and then the remaining 6 minutes improving your R.O.M relevant to the task you are about to tackle that day.
If you simply just can’t stretch straight after class, which would be the most productive time to do long deep stretches that aids in recovery, Doing them WHEN EVER you can is much better than not at all. Check out mobilitywod.com, ask your coaches and fellow athletes, watch what others are doing and just start doing something!!
You would be surprised by how much improvement you can actually make rolling and stretching out your tight muscles and joints. You don’t need to nerd out on specifics and know why loosening the fascia on the soles of your feet will improve mobility higher up the chain like in your hamstrings therefore improve your deadlifts. (But it’s a fun fact to know ;) ). Just start doing it.
For those of you who think that you are not an athlete, are just here to workout and don’t need to improve your snatch because you will never compete, think again. Moving efficiently is not just so you can pb your lifts. It is so your body is moving correctly, safely and wants to move again the next day. You will enjoy your workouts more, sleep better and feel better with a little bit of mobility in your day.

 

HOORAY!!!

1/8

I have just completed my 30/30 squat challenge! Very proud of myself and highly recommend it to anyone with range of motion issues in the squat. I really do feel more mobile and able to drop down whenever i feel like it without spending 10 minutes warming up. After the first week i noticed i wasn’t getting stuck and having to crawl out of position, I could simply stand straight back up again. Other things I noticed too was that my butt was getting deeper and deeper towards the floor and I felt that I could keep an upright torso without having to hold onto something or feeling like I was falling backwards. I gradually increased the difficulty by going barefoot occasionally and rocking from left to right, hanging out on one side for longer to accentuate a deeper stretch into each ankle. My left ankle has poorer mobility from old injuries and it did start to flare up. I wasn’t too concerned as I saw this as kind of a good thing, hoping it meant that I was finally getting into that old scar tissue a bit. Maybe now my heel will stay flat in a pistol squat! I won’t lie some days were tough especially when I had the flu, but I didn’t stop. One day I forgot and only did 20 minutes so I made up for it and did 40 the next day. Towards the end I couldn’t wait until it was over but I stuck with it and I’m glad I did. I am more confident now to not rely on my lifting shoes all the time. Incorporating this into a regular routine is important so I don’t undo all the progress i made however i think it’s safe to drop it down to 10 minutes at the most. Not just for time saving but also for my sanity. Give it a go and i promise you will notice a difference in your training. You will move more efficiently, put less pressure on joints that aren’t moving correctly and that are put in unsafe positions and you will overcome plateaus caused by poor biomechanics. Squatting fixes everything. 

 

The Squat Challenge

6/7

Today is day 7 of my squat challenge that requires 30 minutes of sitting in a deep squat position for 30 days. This challenge was created by movement expert Ido Portal who believes that it will significantly improve not only your hip, knee and ankle flexibility, but also your digestive system among other things. I have been breaking it up into 10 minute slots morning, lunch and evening. At first I was wearing shoes with roughly a 6 mm heel and holding onto a kettle bell for some balance and not worrying about a straight back, just relaxing into the bottom which he says is totally fine. I realized I was ready to wear minimal shoes or go barefoot and didn’t need the counterbalance anymore. Pretty happy that I can easily do 10 minutes so may even increase it next week. It was hard to get back up out of the squat for the first few days but I’m finding it easier now. I’m sure it will start to get harder though still a long way to go. I’ll let you know in 23 days.

 

Perfect Practice

26/6

My coach reminded me the other day that there is always something you can be working on. He said ‘practice perfect practice’, (or something like that). So for me this meant spending time tightening up my butterfly pullups. It’s a huge humbling smack in the face when you think you are pretty good at something only to take some time off, come back and realize how inefficient you actually were moving and having to relearn things from scratch all over again. It is all too easy to get caught up in the daily brutal wod and not focus on what is really important. Every wonky thoughtless rep you do is one extra rep down the wrong road, one extra rep that needs to be unlearned and redone the right way and I am guilty of this from time to time. Now back to the drawing board. The box is our place we go to master our art. Practice perfectly people.