EIE Mobility Goals

Saturday, September 27

Beach WOD at 11:30 am at Venice!

Prehab:

Bird Dogs x15
Fire Hydrants x15
Side Plank (With side kick if possible) x45″
Arm Circles (20″ small, 20″ medium, 20″ Large)

Warm up:

“Roxanne”
During the song, everyone will perform jumping jacks in place, 1 burpee will be performed everytime the lyric “roxanne” is heard.

Fitness

Strength

15 minutes to Practice and Learn Rope Climbs and warmup Hang Squat Cleans

 Partner Conditioning

Teams of 2, complete the following for time:

Row 4000 meters, alternating every 250m
40 Bar Facing Burpees, alternating every 5 reps
40 Hang Squat Cleans, alternating every 5 reps
200 meter Walking Lunge, alternate every 20m

-30 min cap-

Notes:  Prescribed weight is 185/125.  Try to partner up with someone that can use the same barbell weight.  New athletes may use Dbs.

Advanced

Strength

1. 2 Minutes Max Effort Legless Rope Climbs
2. 2 Minutes Max Distance Handstand Walk

Notes:  Rest as needed between A and B.  If you cannot perform a 15′ legless rope climb, perform this with feet.  Accumulate as much distance as possible for the HS walk over the 2 minutes.  Spend the remaining time warming up for the conditioning.

 Partner Conditioning

Teams of 2, complete the following for time:
Row 4000 meters, alternating every 250m
40 Bar Facing Burpees, alternating every 5 reps
40 Hang Squat Cleans, alternating every 5 reps
200 meter Front Rack Walking Lunges, alternate every 20m

-30 min cap-

Notes:  Prescribed weight is 185/125 and 35/25 kbs for lunges.  Try to partner up with someone that can use the same weight.  Focus on rep speed and efficiency!

Cool down: 

Single Leg good mornings with KB 2×12
Hold Bottom of squat (prefer with KB) 2×60″
Couch Stretch x60″
HS Stretch With Band x60″

To my pleasant surprise, I have been approached by a few members who announced that their EIE goals are to improve their overall mobility. MUSIC TO MY EARS! I love it. Understanding the importance of mobility is something that separates the novice vs the advanced, the injured vs healthy, the frustrated exerciser vs the motivated cross fitter 🙂 . In all seriousness, I think its great, and I want to be readily available to help. Because  while “improving your mobility” is a great general goal, its too broad and not objective which makes it more difficult to determine if you actually are making progress. We need to make your goal more objective which will hold you more accountable. In order to increase your chance of success, we need to make your goal more specific. What ranges of motion do you want to improve? Do you need to improve external rotation of the shoulder or internal? Are your hamstrings causing your low back to be sore after workouts or are your hip flexors to blame? What about your lack of squat depth? Tight hip external rotators or tight ankles?

Im sure when I put it that way, the goal can seem a little more overwhelming. There are many valuable resources available to you. K-Star has some really good general tips in his book, “The Supple Leopard”, on how to improve overall mobility. If you are on our website, paradisocrossfit.com, click on the resources tab –> physical therapy, we have some great videos that can help guide you in the right direction. Or if you want an extra set of eyes to help examine and evaluate your specific areas of tightness/weakness, I would be more than glad to help. I really like to keep things simple. We don’t need to get fancy, we just need to determine what you need, and perform the basic exercises and stretches correctly.

Another option that we will be introducing during the challenge is group PT sessions. These sessions will focus an entire hour on a specific area, and will be in class sizes of 3-5 people. For example, the most popular area that most members want to address is “how to improve shoulder mobility for an overhead squat”. This class is great for people who may already be having some shoulder issues or for those who really struggle to get below parallel with an overhead squat. We will also have separate classes that address “how to improve squat depth”, and ” core strengthening and stability to improve performance”.

If any of these interest you, please email me at steve.sudell@gmail.com and I will get you set up.

During this challenge, we want you to succeed. All of your coaches have an abundance of information and enthsuiasm that they would be more than willing to share with you in efforts to achieve your goals. Don’t be shy, you don’t know what you don’t know until you ask.

“Where you start is not as important as where you finish”