CrossFit Team Offutt Tactical Fitness

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