New Mobility Class This Tuesday! – CFS

Aug 28th, 2017

Category: CrossFit

New Mobility Class This Tuesday! – CFS

Dan

Let’s Get Mobile!
Starting This Week we are replacing our “Southie Skills Lab” with an additional Mobility Class! Mobility is an important part of our fitness and health prescription! In mobility class we spend an hour addressing any limits in range of motion and overall soreness through the use of lacrosse balls, foam rollers, banded stretching and more. Join in every Tuesday at 7PM in Southie Green and get mobile with us! Everyone can benefit from this class, read on for more information on the importance of mobility.

We are often so concerned with getting stronger and more conditioned that we neglect our mobility and in turn hinder our overall progress. If you are experiencing pain at a specific joint, it is typically not the joint that is causing the problem but the restrictions in the musculature surrounding the joint that is causing the issue. Be sure to look upstream and downstream for any possible problems. For example, if you are having trouble with your knee, start by looking for tightness in your quad, hammy and/or calf.

More often than not, it’s likely there are knots present in the fascia (the tissue that surrounds the muscle) of the surrounding musculature, restricting proper movement and causing overuse of the joint experiencing the pain. We must first address these knots through self-myofacial release before restoring length to the muscle tissue itself through stretching. This form of self massage can be completed using different objects such as a foam roller, PVC, softball or rumba roller.

If no overwhelming pain is present, it is common to get caught up in our training and forget to mobilize. Achy-ness can be a good indicator that you need to mobilize but even if you are not achy try to stay on top of your mobility. We’re offering these classes to help you set aside the time to work on this part of recovery and give you some take-ways for stretches and mobilization techniques that you can use on your own! If you’re unable to make it Tuesdays, we still offer Mobility every Saturday at 12PM!

Warm-up
2 Rounds
Run 200m
10 Medball Step Ups (hug medball at chest)
10 Wallballs

Mobility
Calf Rolling
IT Band Rolling and Stretching

WOD (35 Min Hard Cap)
“Kelly”
5 Rounds
400m Run
30 Box Jumps*
30 Wallballs

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each
Level 1- 4 Rounds, 200m Run, 15 Reps
*High rep box jumps today. Beginners/those with tight calves should not be rebounding box jumps.

Scores/Comments from Kelly Performed on 8/2/16

DISCUSSION 5 Comments

  1. Ryan Gould 08/30/2017 at 4:10 am

    “Kelly”

    8/2/16: 30:43 Rx
    8/28/17: 27:17 Rx

    Loved that mobility warmup with the bands!

  2. Jason Barrow 08/29/2017 at 12:51 am

    Shout outs to SHANE for completing his first wod Rx today, hell of a wod to pick for your first.

    Kelly:
    5/2/12: 31:30 Rx
    6/18/13: 25:59 Rx
    8/2/16: 26:56 Rx
    8/28/17: 24:24 Rx

    Barry you ether’d me.
    I’m happy to get this one back on track after a slower time last time. Warm-up was a joy.

  3. Trevor 08/29/2017 at 12:36 am

    26:25

    Slower than last time. Smashed my hand on the box and had to tend to that for a bit.

    Sunday funday yesterday probably didn’t help either.

  4. Ben Brauer 08/28/2017 at 2:25 pm

    22:46 Rx (25:51 last year)

  5. Brian Maser 08/28/2017 at 12:06 pm

    22:27 Rx PR (:47 faster than last year)