Shoulder Mob and the WOD

Today we had an intensive gymnastic workout, ring dips and pull ups, it doesn’t get more intense or gymnastic than that…well we could have added a handstand on either end….but anyway

Pete T rocks the chest to bar pullup!

We spent a good solid twenty minutes on mobility before the workout. Sure sure we kinda get the idea of stretching, loosening up those parts we are going to need in the wod or whatever. Yea yea my coach said something about mobility and being able to preform basic maintenance on our bodies being really important, as important as working out… I guess it’s cool…

Well folks! It IS cool to preform basic maintenance on ye ol’ corpus. Why? well lemme give you a few basic reasons you can take to the bank, or the doctor, or not to the doctor as  you may not need one if you don’t sweat and DO THE SMALL STUFF!

1. Lack of mobility makes you weak! Huh? What?

Mobility is important to training because poor joint mobility lead to muscle imbalance issues and reciprocal inhibition.  Reciprocal inhibition is a fancy term for tightness promotes weakness: example if the chest and front of the shoulder are tight they will stretch out the back of the shoulder (rotator cuff) forcing the muscle to not flex properly and work harder than it has to. These issues in any major joint; hips, ankles, thoracic part of the spine, or shoulders can disrupt kinetic chain and promote joint dysfunction causing micro stress, pain, and injury. Improved mobility increases force production, strength, flexibility, and joint integrity.

Strength and mobility are two sides of the same coin. Strength is roughly defined as the amount of force you can produce, and mobility is WHERE you can produce that force. How useless would your leg strength be if you could only produce appreciable force in the last 25 degrees of knee extension? Ask anyone who has ever rehabbed a knee surgery how frustrating it can be. Its not just enough to be strong, but you need to be able to produce that force across the biggest range of motion (for a given joint) possible. (CrossFit South Baltimore)

2.Lack of mobility makes you fat. What Crow? You are out of line here! No really it does.

“A survey of 145,000 people with varying forms of mobility challenges was conducted by Beth Israel Deaconess Medical Center, and it concluded that “disabling conditions are linked with an increased risk of obesity.” In fact, about 25% of those individuals who do have problems with mobility were found to be obese, while only 15% of those who do not have a mobility problem were struggling with obesity as an issue.”

So the next time you are forced by your coach to do some odd stretching, pay attention, breathe and enjoy! This is part of fitness!

oh ya and tomorrow’s work out of the day is Ballistic Deadlifts 2×8 and Cookie AMRAP 7min, 5 o/h squats 5 bar facing burpees




so..am I losing weight because I am getting more flexible? I am gonna start tying myself in a knot! Honestly..I ADORE the odd stretching…shows me things about my body I didn’t even know I needed to know…If that makes any sense?

Comment by Mona Malec — June 2, 2011 @ 3:31 pm


Some really excellent points!!!

Comment by Seth Iliff — June 2, 2011 @ 3:52 pm


I love this!!!!

Comment by Heather Eve — June 2, 2011 @ 4:44 pm


Another informative blog. THANKS.

On the second point, it could also be that people who are obese lack mobility because they just don’t move their body. I wonder if the research looked at the two sides (obesity leads to bad mobility and bad mobility leads to obesity) or if they just showed that obesity and bad mobility are inextricably linked.

Comment by Alexis B — June 3, 2011 @ 2:39 pm

Mobility WOD