Ballston CrossFit » Mobility – everyday event in your life!!
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Mobility – everyday event in your life!!

Alright BCF, we are seeing lots of mobility issues on a regular basis. There are 2 options:

  • athletes start dedicating to doing more mobility before and after WODs
  • we’ll use more time during the WOD for mobility (which will leave us less time for strength, long metcons and skill work)

We designed the box with the mobility area so that you had room to do mobility while a WOD was going on, please take advantage of this! Probably the best mobility resources are ROMWOD and mobilitywod.com (you now have to pay for this, but lots of his free videos here: https://www.youtube.com/user/sanfranciscocrossfit). We have 4 of K-Star’s posters in our mobility area as well as his book Supple Leopard behind the desk, use these resources! Also, attend all mobility seminars and ask coaches and other athletes how to do mobility work.

Ankles:

  • https://www.youtube.com/watch?v=fCFlfgCqpK8
  • http://youtu.be/Kd72zM-W-z0
  • https://www.youtube.com/watch?v=8BSSjxtcxl0 (band distraction with kb)
  • http://youtu.be/AXA2M1nLtmw
  • http://youtu.be/8JaDjGt3gu4
  • http://youtu.be/S0VtrZXHcY4

Hips and thoracic spine:

  • https://www.youtube.com/watch?v=JBHzXF-mVjY
  • http://youtu.be/Z0qqsEZhdFs
  • http://youtu.be/ZJMiObYSTsY
  • http://youtu.be/ZWpzyh8FMtM
  • http://youtu.be/trtS9z2MmH0
  • http://youtu.be/K9vu81ltPE0

 

Rack position:

  • http://youtu.be/GcesHEfI8-Q
  • https://www.youtube.com/watch?v=Un1PDhrU3h0

 

Pecs, lats and shoulders:

  • https://www.powermonkeyfitness.com/videos/wu-theraband-work/theraband-shoulder-warmup-sequence
  • Pain in the front shoulder? http://youtu.be/tMQTNTqVb7k
  • http://library.crossfit.com/free/pdf/CFJ_2014_09_Shoulder_Long3.pdf
  • http://youtu.be/1bGpiWbY4Sg

 

Forarms and wrists:

  • https://www.youtube.com/watch?v=GZG_9O_mAgM
  • https://www.youtube.com/watch?v=tyAP6iG5QeE

 

Breathing:

  • http://www.columbusweightlifting.org/breathe-your-way-to-better-lifts/
  • http://youtu.be/ve-4Ym6j5_M
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