Workout of the Day–January 25th, 2016
Milestone Workout #3
100 Squat Cleans (95/65)
Every minute perform 3 burpees
Start with 3 burpees.
Don’t be intimidated. We have tons of ways to scale this. It is LAME to avoid the workouts that don’t look shiny and sexy.
Accessory Work: Ring dips and ring rows
Mobility Clinic Next Saturday
We will be hosting a Mobility Clinic next Saturday at 11 AM following Open Gym. There is no cost to attend and everyone is welcome.
We have a rack of foam rollers and a bucket of lacrosse balls. What does this really do for us (besides lessen the inevitable soreness we will feel tomorrow)? The purpose of daily mobility is to prevent injury, resolve pain, fix common movement problems, and optimize athletic performance. Focusing on mobility will make you feel and move better…we are meant to live in a body we can play in!
On Saturday, we will spend a solid hour (maybe more) learning some new techniques to work on those problem areas. This will be an interactive session where you can bring your tired and broken pieces as well as your chronically tight areas and we will teach you some techniques for relief as well as some daily preventive maintenance.
Frequently Asked Questions about Mobility
What is the difference between mobility and stretching?
Stretching focuses on lengthening short and tight muscles. Mobilization is “an integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.” (mobilitywod.com)
What will practicing mobility movements do for me?
By engaging every joint in your body the correct way you drastically decrease your chance of injury. With full joint mobility, there is very little of the “out of position” awkwardness that’s at the heart of many injuries. Too often, injuries occur because we make sudden movements along incorrect joints – twisting with the lumbar spine instead of the thoracic spine, for example – due to lack of joint mobility.
It increases the efficiency of your movement. Learning how to move your joints along their predetermined pathways means smooth, clean, unimpeded movement. When you pick up something heavy with your hips instead of your lower back, your only impediment is the weight itself; there are no structural deficiencies getting in your way and making it even harder and the risk of injury even higher. You still have to work against the load, but your efficiency is no longer hamstrung by the use of the wrong joints in the wrong places.
It increases your performance. Understanding the proper role of each joint and muscle group – and how to engage and activate them in your movements – results in massive performance gains. Your bench press will soar once you grasp the importance of the shoulder blade retraction; your vertical leap will jump once you learn to start extending your hips. And besides, you can’t expect to perform on any level if you’re sidelined with a mobility-related injury or if your movements are grossly inefficient.
It will increase your range of motion – your active flexibility. Static flexibility has its place, but for an athlete (or anyone moderately active), mobility is far more important. (www.marksdailyapple.com)
What will we be doing at a mobility class?
The basics! We will use a foam roller, a lacrosse ball, and a partner. As creatures of habit, we tend to get stuck doing the same few movements after awhile, and there are a world of fun (and slightly painful fun) other mobility skills to learn. Make a list of injuries, limitations, questions you have, and show up ready to learn!