Wednesday, September 9

The video below is about how we should address mobility issues with the casual CrossFitter. Most of us do CrossFit to get/stay in shape and we don’t have any plans of going to the CrossFit Games or competing at all. So, if we have some major movement restrictions we probably aren’t willing to shell out thousands of dollars or spend hours each week working on them. Maybe we should, but we all know that it’s not realistic.

If that’s the case, then how do we deal with mobility problems? Well, like the video below says, it may mean there are certain movements you can’t do right now (or ever) and that’s ok. If you have an old injury or just can’t get the shoulders to loosen up, it may mean that overhead squats are not a good movement for you to do. If you put in the work and clear up the movement problem, then we can begin working on the overhead squat, but for now, maybe you just do front squats.

As we all mature in our exercise lives, we need to be smarter about how certain movements affect us. How do you feel after doing each particular exercise? If you’re 35 years old and your shoulders hurt after doing kipping pullups, then maybe you don’t need to do kipping pullups. I’m pretty sure you can make it through life without kipping.

When you are young and invincible everything goes, but as you get older you certainly don’t want your exercise routine to make you feel worse. Please let the coaches know if you have a movement that makes something hurt. We will definitely find a substitution. However, if you all show up and tell me burpees hurt we’re going to have a problem!

Workout for Wednesday, September 9
Tempo Back Squats
3 Sets of 5 Reps @ 65%
1 Set of 3 Reps @ 75%
1 Set of 3 Reps @ 80%
3 Seconds Down
2 Second Hold in Bottom
Explode Out of Bottom
Get Spot If Needed to Get Out of Bottom on Heavier Sets!

15 min AMRAP:
7 Deadlifts (225/155)
7 Burpee Pull Ups
Row 500 m