Workout of the Day:
Five sets of:
Front Squat x 3-4 reps @ 20X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 60 seconds;
and then,
Three rounds for time of:
30 Wall Ball Shots (20/12 lbs.)
20 Toes to Bar
Bookmark this NOW!
Written by C.J. Martin
Kelly Starrett, owner of San Francisco CrossFit, has just created my new favorite website. K-Star is, and always has been, the man when it comes to making athletes better and stronger by increasing their range of motion – or more generally, fixing their s@*t. Now he’s getting his message out to even more folks by putting it on the web.
You now have five tasks that you MUST complete today:
- Go to http://www.mobilitywod.blogspot.com/.
- Bookmark the page so that you can look at it every day.
- Watch the video of the day.
- ACTUALLY DO THE HOMEWORK! (Seriously folks, watching the videos is great, but you don’t get the benefit unless you actually perform what is suggested.)
- Tell a few friends about your new favorite (er, maybe second favorite) website.
Failure to take proper restorative measures is the number one problem I see with our athletes. Everyone wants to lift heavy and push hard in conditioning workouts, and CrossFitters have an amazing tolerance for pain when doing so. Most of you reading this have engaged in the insanity of tearing your hands or pushing yourselves to the point of vomiting in your workout; but most of you also refuse to put up with the pain of stretching or rolling on a lacrosse ball every day. Check your priorities kids. Stretching and foam rolling doesn’t just buy you longevity in this game, it also makes you stronger in the short-term by improving tissue quality and range of motion.
At the gym, we provide you with six essential foam rolling and stretching exercises to complete before and after your workout, but now you have some homework. It takes less than 10 minutes every night. Get home, eat some dinner, hang out with the family, but leave yourself 10 minutes to make yourself a better athlete.
YES IWill do this!!! ROM is so important, ask me 36yrs old and tissue like a 67yrs.
if anyone knows anything about limited ROM, it is me. been working some shoulder mobility out here on the ship and can say that I finally feel comfortable doing overhead squats. yes it sucks, and it is painful, but the few extra minutes i spend doing the ROM exercises is paying off. will definitely bookmark this page! hope everyone is doing well!
I love foam rolling, using a ball, or getting massage work done. It feels good; even when it’s painful it still feels good because I know it’s helping fix a problem. I also enjoy the time spent when I’m doing it myself with the roller or a ball because my focus narrows down and it becomes somewhat meditative. I may not shut off the firehose of input and internal monologue completely, but I do bring it down to a much lower level of activity and input at least, and that is relaxing. It’s even better when I get someone else to work on me because at that point all I have to do is breathe.
Apologies if this sounds preachy, but for the younger folks, if you want to maintain your health, mobility and activity as the years pass, you’re going to have to incorporate this sort of restorative/maintenance work into your routine. And for the older folks who haven’t yet done so, the sooner you get it going, the better you’re going to feel and perform. It’s really well worth it from both a physical and mental perspective.
@ Richard … dude, my range of motion is so bad, I can only speak the syllables “ra o mot”
Yes Finally! It’s like having K-Star’s expertise when ever you need it wherever you need it! Hopefully now I’ll be able to sort out my nerve pain in my buttock
Pretty much the second best sight EVER!
ROM, balance and flexibility will be the only thing that will keep you young and healthy, I guaren-damn-tee-it! If you are a tight wad of big muscles, with no flexibility, as you age, your ability to do the activities of daily life will suffer. I am all with Pat that foam rolling will help immensely to get you into a meditative focus that will tell you where your issues are that need to be addressed: sooner rather than later. I do have a website that discussed foam rolling as a meditative, intuitive movement for healing what ails you, if anyone is interested in finding out what Pat and I have discovered. http://www.bodywindow.com/foam-rolling.html.