Tuesday, January 17

"All humans should be able to perform basic maintenance on themselves." - Dr. Kelly Starrett of Mobility WOD. If you're training regularly at some point you'll probably have a joint or muscle that hurts. You're most likely not injured, just something isn't functioning properly.

So what do you do?

We always start with standard mobilization techniques - foam rolling, lacrosse ball mashing, banded stretches, etc... But what if those things aren't fixing the problem?

Pain is not normal. Unfortunately, in our society, back pain is so common people just decide to live with it. In the CrossFit world shoulder pain seems to be pretty common and we just "deal with it."

But that's not the right answer. Don't just live with pain. Fix yourself, ask a coach for help, or go see someone that can fix you!

We need to take responsibility for our bodies. If something hurts that means something isn't working right. Finding the underlying problem may take some time, but it is worth it in the long run.

If you have pre-workout mobilizations or activations to do - do them. If you need to change your squat from a barbell to a sandbag to work on imbalances for a while - do it. If you need to elevate your push ups from the ground to a bar to keep your shoulders in a good position - do it.

Don't let your ego get in the way. And please don't be embarrassed to ask for a modification.

Getting your body in the right positions will make pain go away and it will increase performance instantly. Imagine adding 20 pounds to your back squat max immediately just by fixing technique (it could happen - may not - but could).

If you are suffering from any kind of nagging pain please work on it. Don't just resign yourself to having back or shoulder pain forever. That is not normal.

And if you're rolling and stretching but not seeing any changes in how you feel, you need to change what you're doing. Keep searching to find what works and what ACTUALLY fixes the problem and doesn't just relieve the symptoms temporarily.

If you're interested you can watch the latest Barbell Shrugged on shoulder health below. Breathing and bracing your core properly can go a long way towards making your shoulders feel and move better. If you have any issues, please let us know so we can start working towards a solution.

Workout for Tuesday, January 17 5 min Double Under Practice

For Time: 50 Double Unders 25 T2B 40 Double Unders 20 T2B 30 Double Unders 15 T2B 20 Double Unders 10 T2B 10 Double Unders 5 T2B 12 min Time Cap

EMOM for 10 min 10 Max Effort Speed Pulls On Rower High Stroke Rate! Go easy the remainder of the minute, keep moving.

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