Day 91 of the 100-Day Burpee Challenge!
t-minus 9 days and counting….
MOBILITY DAY!!!
Do not, I repeat, DO NOT decide today is the day you’ll stay home. This is a NEEDED day. We push ourselves so hard so often that we NEED days like today to improve our position ability and speed up recovery. Don’t think a day like this means taking it easy. If you do it right, you should be out of breath, sweating, and in a bit of (good) soreness by the end of this. And for what is coming Friday, you will NEED it. (there’s a small hint in the Partner PVC Thoracic stretch video). Get mobile, people!
and (pic courtesy of CrossFit One World)….
Although we are not doing this as an endorsement, there is a new book out from the guy you will see in all the below videos, Dr. Kelly Starrett called “Becoming a Supple Leopard; The ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance”. Well worth a read.
Mobility: Posterior Chain
10min Banded Hamstring Stretch (Standing or laying on back)
Videos courtesy of Mobility WOD. Very important you watch this video to give you a background on why alot of the stretching we do falls under PNF stretching. K-Starr gives a good definition of PNF and a good example of the lying banded hamstring/hip stretch.
Watch up from start to the 2:20 point for standing hamstring stretch
8min Pigeon Pose
Watch from 1:51 to 3:00
5min Roll Thoracic
Watch from beginning to the 4:00 mark
8min Partner PVC Thoracic Stretch
NOTE: Be VERY CAREFUL doing this movement with a partner. The goal is to add tension to help, not hurt. And no using the term “Man on Man torture”…that’s just creepy….
Also, this can be done with both a PVC pipe or two lacrosse balls taped together.
6min Banded Calf Stretch
Firebreather Piece (Done on your own time outside of class):
3 Rounds:
-10 One-arm Dumbbell Overhead Squats (pick weight that will challenge)
-10 Hollow Rocks
Do not come up on your toes in the squat. Use the free arm as a counter balance
CrossFit Team Offutt Tactical Fitness 