Sunday, December 12, 2010

Flexibility 4/10

     Hey once again you crazy CrossFit enthusiasts. Glad you decided to perv today's blog post, we're continuing to talk about the General Physical skills we use every day in the box/garage/globo-gym (wherever you get your WOD on). Today is a very important, and arguably one of the most important and overlooked component: Flexibilty.

     Alright, stop focusing on the picture and listen to me again... Anyway, lets looks again at what CrossFit says about flexibility: "the ability to maximize the range of motion at a given joint". Hmmm, range of motion, I think we've heard this talk about before (weird). Full ROM is key in almost everything we do: proper squat depth, overhead position, front squat (just to name a few). We're not going to be able to have an epic Fran time without having high elbows for those thrusters.

     This is why, before a WOD, we try to hit that full ROM, and even a greater ROM so when it comes to witting the workout the movements become a breeze. But, we can't hit everything, else you would be in the gym for a lot longer than we have time for. So what can we do to combat the ROM issue? Well, a great resource out there is none other than Mr. K-Star himself, Kelly Starett. The guy is a mobility ninja, and he's been posting a daily Mobility WOD everyday (MWOD). So take 10 minutes out of your day, and work on some of those mobility issues, it will all transfer over.

     So that's the word of the day peeps... Flexibility! Take time out of your day and stretch yourselves out a bit. There's no reason you could work on your mobility while watching some TV. Hell, just doing that during commercials is going to pay off dividends. Get to it folks... hit the WODs hard and think flexible.

3,2,1 GO!


Yesterday's WOD

3 rounds for time
500m row
12 Bodyweight Deadlifts (165 lbs)
21 Box Jumps 20"
Time - 9:17
I remeber doing this on my own at the base gym before I started to come to CFSTL, and I think I do well over 15 minutes... so vast improvement

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