February 3, 2011
Workout of the Day:
Skill: Overhead squat
WOD: 21 – 15 – 9
Today we went overhead. Squatting while holding a weighted bar over your head is more challenging than it would seem. It requires a lot of shoulder flexibility while keeping your mid line stable. Balance, agility, coordination, power and strength all come in to play here.
To get ready for this WOD, we worked on our shoulder mobility. The coaches at Undisputed Fitness/Crossfit Santa Fe often consult mobility guru Kelly Starrett, DPT when we are looking for new and eefective mobility stretches. http://mobilitywod.blogspot.com/ Kelly does a 3-10 minute video everyday on his blog spot. He is endlessly entertaining , a little kooky and full of great ideas. ” Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.”
I found a great mobility WOD for overhead athletes. It is:
Today’s piece is about improving the thoracic spine, traps, and shoulder IR.
These are areas typically off the radar of the overhead athlete.
Try and collect 2 min of contract/relax in the more muscle based pieces, and 2-3 min working the more joint/boney pieces.