A Mobility Challenge

While watching another Kelly Starrett video I started to think about doing a Mobility Challenge at CrossFit Instinct.

We are doing a 100 day burpee challenge (which I dropped out of after day 51 due to the burpees giving me tight hips even with mobility) at our box and people seem to love the challenge. This makes me think that maybe doing a 100 day Mobility Challenge could not only be fun, but way more beneficial to our bodies. It’s cool to have done so many burpees and kept it up until the end, but this does not do much besides maybe improve conditioning and maybe make you better at burpees (by the way, I am NOT dissing the burpee challenge).

If we did a 100 Day Mobility Challenge, people could learn where they need help, how to help themselves, be able to help others, feel better positioning on everything (lifting, gymnastics, running, rowing, etc.), new PRs, less injury, better recovery, better posture, and more.

I am actually just convincing myself  event more that this is a challnege we all need to do.

So who is in it? I am.

100 days, starting with today’s post on Kelly Starrett’s MobilityWOD.com project (a mobility video every day for one year). We will follow until he reaches day 365 (in 33 days) then start over at his first post. If you are at the box, I should know the Mob for the day- so just ask if you don’t get a chance to watch the videos.

Let’s start today. Suppleness here we come!

Mobility Shmobility

While watching a Kelly Starrett video I started thinking about what I constantly think about… How do I convince my athletes/clients that mobility is important?

It seems that the only way people really start to listen is after they get injured and that is totally backwards!

I have literally had people come in after a mysterious week hiatus of training and say to me, “My (insert: back, knee, shoulder, etc.) has been bothering me a little bit and last week it really hurt after the WOD so I took a week off.”

I can’t stand it when this happens, simply because 99% of all injuries can be PREVENTED! Ignoring something or being too embarrassed to say something about a spot that doesn’t feel normal will not benefit you.

Tight muscles lead to unstable joints, which put stress on the joint/tendons/supporting muscles, which will eventually lead to a joint/muscle/tissue INJURY. Sometimes you cannot outright feel a tight spot, but if there is any type of joint dysfunction (knee caving in, lack of full range of motion, elbows flaring out, etc.) there is something going on that needs to be addressed.

I am always harping on using good technique to avoid injury which may seem obvious, but are you looking at it the way I am? Giving in to letting your back round on a few reps, letting the knee cave in again to get that 5lb PR or dropping down instead of pushing out on pull-ups just to be RXd, etc. causes lots of stress on the joints and the surrounding tissue that will eventually give way after the wear and tear you have put it through. Our body is meant to move certain ways that will keep us functional for years to come, but giving in to poor technique, sitting all day, not stretching after WODs, not eating properly, etc. will take us off of that path.

Mobility rules:

Mobility should be done EVERY day

Mobility should be done for 10 minutes minimum (about 2-3x that if you are injured)

Each part worked on should be for at least 2 minutes

Mobility should be constantly varied (foam roll, lacrosse ball, partner stretch, PNF stretching, stretch band bais, etc.)

If you don’t know, ASK!

 

I hope this post will open up a few minds and helps prevent further injuries. CrossFit doesn’t cause injuries, it exposes dysfunction in natural human movements. Be proactive in moving well and find yourself constantly improving!

Muscle Tissue Lovin’

I have been searching for a something in between a foam roller and a lacrosse ball to improve my mobility. I came across the Rumble Roller, and foam roller with firm bumps on them. The bumps stretch and massage your muscle fibers in multiple directions. According to their website, “This action erodes trigger points, helps restore flexibility, and brings quick relief to common types of muscular pain.”

Sounds exactly like what I need. I ordered one recently and it is fabulous! The day I got it, I used it on my calves. Normally with foam rolling, it feels like the knot in my calf is just getting moved around and not broken down like it needs to be. The lacrosse ball works, but takes a while due to the small surface area. The Rumble Roller worked perfectly. It felt like I was simultaneously rolling 4 lacrosse balls on my calf. It is great… and painful! I think this is my next step towards my goal of staying injury free.

I will have it at the box with me, so feel free to try it out! They are a bit pricier than normal foam rollers ($44.95 for the travel size, $69.95 for the full size), but it will last you longer and get your body more supple. They are available for purchase through Rogue Fitness. If you are truly interested, check out Kelly Starett’s video on the Rumble Roller.