Maximize your Mobility

Mar 2nd, 2012

Category: CrossFit

Maximize your Mobility

Big Crusty put up an impressive 82 reps in 12.2

Rope Climbs

Row 1000m
Ring Dips
KettleBell Swings (2/1.5)
Row 1000m

Adv = perform one rope climb after the round of 21, the round of 15 and the round of 9 = 3 total rope climbs
L2 (1.5/1)
L1 (1/.5)

We understand that rolling on a baseball can be painful, and we get that stretching can be torturous after 20 seconds and Coach Masely says it best “there is no Rx for stretching”. All of the above may be true but our goal is to reach our highest fitness possible and mobility is essential to getting there. So instead of aimlessly rolling or stretching I’ve jotted a few tips that will maximize your mobility without being it a chore.

8:01pm- CFSouthie posts the workout every night at 8pm. Take a look at the movements, try them out and decide what areas need to be loosened up. Roll and stretch those spots until those power cleans with a broom handle feel smooth.

Before class- Again, look at the movements and try a few out. If the workout calls for pull ups work on some pass throughs and maybe a few kips. Or roll out the areas that are sore from previous workouts so you’ll move better for the workout.

After class- Hit the same stretches we did in the warm up, they were chosen for a reason. Plus our muscles are warm and pliable so nows our chance to create a greater range of motion.

Everyday- If you only had ONE chance to roll or stretch whether its right before bed or 5 minutes after class try hitting the areas that need it the most. Most of the time those areas are making everything else around it dysfunctional. Fix one, fix em all.


  1. Shree Mulay 03/03/2012 at 2:57 am

    fun wod. 18:20:L2 at open gym @

  2. Lil John 03/03/2012 at 2:37 am

    15:12 RB for dips.

  3. Bish 03/02/2012 at 9:55 pm

    Not only did the 530 am bring the heat I think they burnt some toast.
    14:57 adv. Those 2 pd KB’s felt like they were 200 pd…

  4. Arik124 03/02/2012 at 7:26 pm

    Is the amount of work performed during a burpee with a pushup equal to the amount without a push up?

    • Goose 03/03/2012 at 1:26 am

      Work = (force x distance)/time
      Push up or no push up the body is moved over the same distance so theoretically the work is the same.

  5. Kyle 03/02/2012 at 6:50 pm

    16:43 ADV

  6. Chris Berretta 03/02/2012 at 4:02 pm

    5:30 was bring the heat today. Intensity was high. 6:30 was a continuation of that, everyone finishing that last row strong. 7:30 had Kerry and Arik man handling their first rope climbs. Maze sayin the 6:00/7:00am classes was cruussshhhin it too.

    1) Crusty is my idol, not because hes sick at crossfit, but because hes intelligent and handsome.
    2) Crowley, love that you call it the pain cave…cuz it isssss, get some!
    3) Dudley, did his thing at 6:30 but everyone was disappointed you wernt woddin with em
    4) Shamwow, Retta-coach-us by day, Rettatrocious by night.

    • Whisler 03/02/2012 at 4:28 pm

      YES! That just happened…number 4 made me laugh out loud.

    • Crusty 03/02/2012 at 5:48 pm

      I just blushed in my cube. I fixed the original.

      1) Crusty is my idol, because he introduced me to the sound machine.

    • Chris Berretta 03/02/2012 at 6:11 pm

      Was it a mistake or did I subconsciously slip in “bring the heat” in reference to stadium’s $4 burger?!
      The sleepmate is unbelievable, don’t get one unless you hate a great night’s sleep.

    • Anonymous 03/02/2012 at 8:12 pm

      Can’t wait to do this WOD tonight…dying laughing in my cube hahaha

  7. Dudley 03/02/2012 at 2:46 pm

    15:09 adv – hanging w the 630am crew today.

    I want to be like big crusty when i grow up

  8. Crowley 03/02/2012 at 2:23 pm

    WOD: 16:39 adv

    5:30am set the bar pretty high today. Glad to be back with the morning crew!

    Front squats in the pain cave afterward. 5×5, 155-185-205-215-225

  9. Joe 03/02/2012 at 2:23 pm

    Big Crusy killin’ it! Came within 1 rep of Rob Orlando, no big.

    18:43 Adv; if you’re not starting your Friday at the 5:30 AM class with Retta-Coach-Us, you’re seriously missing out.