Mobility in Yo Grill

bish pistol mobility

Mobility gets a bad reputation because it hurts (so good), its not fun and no one is holding you accountable. Couple that with the fact that there are 100 areas we need to mobilize and we’ve found the perfect reason to neglect it. Truth be told…Mobility is the key to life. If you move without restriction the chances of injury decrease dramatically, not to mention your movements become much more efficient. Like I’ve said before, you’re going to have your body for the rest of your life, learn to take care of it now. “Where do I start?” Is a common question we get asked around the gym. Here at CrossFit Southie we’ve made it simple to give your mobility programming some direction and eliminate any possible excuses!

Similar to our Olympic Lifting program, we’ve decide to break up mobility classes to focus on the upper body, or lower body…then rotate each week. That means we’ll give everyone a fair chance to come in Monday or Wednesday night at 7:00pm to target those areas. Take a look at our Mobility Schedule/Save The Date Board in the Pain Cave and check the website to see what we’re mobilizing!Ribeiro Hip Stretch

To make things even easier we’ve created a Mobility of the Day Board right next to the treadmill. Each week will be updating the board with mobility techniques to follow that coincides with that day’s WODs. These mob moves can be done pre or post workout and will help you improve your position to help keep you injury free and moving efficiently. Also, there will be “MOTD” Stickers placed next to the mobility pictures so you know EXACTLY what needs to be done.

Lastly, there is a mobility sheet that includes each body part and the respective progressions on how to effectively loosen up a specific area. It includes upper back, thighs, groin, hips, triceps, etc…the possibilities are endless. If you do not understand some of the techniques reach out to a floating coach, or better yet reference the “Supple Leopard” by KStar for more detail. (Book is behind the desk, just ask).Mobility

Here is what we expect our mobility conversations will be likeย  between coach and athlete:

“Hey Coach, my triceps have been limiting my front rack position” – “It’s ok, Sport! Check out our body part check list and hit the tricep section before you leave”

“Hey Coach, my shoulders have been killing me, what can I do?” – “Come to our upper body mobility class Monday night, we’ll hit the shoulders Champ!

“Hey Coach, how can I recover from all of the squats today” – “Be a trooper and attack those MOTD techniques and you’ll be feeling silky smooth”

P.S- Tamara teaches Yoga on Sunday’s at 10am – get in here and have fun getting flexible
P.P.S- We have 2 amazing massage therapists on site. Let someone else mobilize for you!ย Click to schedule
P.P.P.S – We would love to congratulate Joe Masley and Kelly McClure on their recent engagement! Because Maze did the right thing and followed his own safety rules by putting a ring on it and locking down such an amazing girl we’ve brought back his famous weight room safety video…Enjoy!!

High Bar Back Squat

3 Rounds
20 Kettlebell Swings (2,1.5)
20 Burpees
20 Pistols (alternating)

L2- (1.5, 1)
L1- (1, 0.5)

100 abmat sit-ups


  • Joel

    03/19/2014 @ 1:46 am

    Congrats Maze and Kel!!

    High bar – 245 (20 pound PR)
    WOD – 13:10 1pood/blue band and a box for the pistols

  • JBo

    03/18/2014 @ 10:02 pm

    High Bar Back Squat: 270×1 (PR by 10lbs). I was pretty shocked to get this with my body feeling how it does after 14.3 yesterday!
    WOD: 15:35 L2 w/ only 15 pistols per round (and at that, probably only 3/4 of them would’ve passed muster). I didn’t mind the KB swings as much as I usually do, and burpees seemed suckier than usual.
    And a big CONGRATS, Maze and Kelly! So so happy for you.

  • amy

    03/18/2014 @ 6:17 pm

    I love this vid! And I love Kelly and Maze! I really hope he wears those sunglasses to your wedding Kel.

  • Kelly

    03/18/2014 @ 4:05 pm

    Aww thanks guys! That’s very sweet. I’m pretty much the luckiest girl in the world. I’m also pretty sure he will try to wear those sunglasses to our wedding.

  • Mark Litke

    03/18/2014 @ 4:01 pm

    Congrats to the happy couple!

    Rough this morning….

    275# HBBS
    14:45 WOD
    Still smoked after Sunday’s 14.3

  • sammy belton

    03/18/2014 @ 1:47 pm

    Congrats Kelly and Maze!
    I’m super excited about the MOTD!

  • Petra

    03/18/2014 @ 1:43 pm

    Congrats Kelly and Maze! So happy for you guys!!
    Lazy morning today.
    Squats: 145#
    WOD: 10:58 @1.25 pood
    Cashout: done

  • Alden

    03/18/2014 @ 1:18 pm

    255 back squat
    9:39 rx
    Congrats Kelly and Maze!

  • Jason

    03/18/2014 @ 12:13 pm

    Congrats coach Maze!

    Very light showing for a Tuesday. Where is everybody?!
    275# on HBBS, 10lb PR
    13:44 RX
    Ca$hout done

  • Meg P

    03/18/2014 @ 6:04 am

    Congrats Kelly and Maze!!! So exciting!

  • nicole dholakia

    03/18/2014 @ 1:20 am

    BIG congrats to Kelly and Maze!! This is my all-time fav CFS video, I love it.

  • Kara

    03/18/2014 @ 12:06 am

    Congrats Kelly and Maze! That’s great news!!

Comments are closed.