CrossFit Journal: The Performance-Based Lifestyle Resource

Mobility WOD





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


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


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.