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!


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