Posts Tagged ‘mobility’
Hitting Deep Muscle Pain and Tightness with the RumbleRoller
I’ve been using a really firm J Fit foam roller for quite some time now. As I wrote about in this post, using a foam roller is a critical useful tool for increasing blood flow and circulation to your muscles and tissues to promote healing. They can also provide “myofascial release”, which is a technique that results in softening and lengthening of the fascia over your muscles. By focusing the roller on places where you are stiff, sore, or are experiencing reduced flexibility; you can break down unwanted adhesions between the fascia and the underlying muscle tissue. At first the foam roller was pretty painful. But after using it for awhile, I’m used to it and it takes a lot more pressure to work on the knots in my muscles.
Overhead Squat, Why Do You Hate Me So?
Today in CrossFit we did a Conditioning WOD that included the Overhead Squat. The Overhead Squat (OHS) is as much about shoulder flexibility and core strength as it is about leg strength, perhaps even more about flexibility and balance. I’ll be honest; I’ve struggled with the OHS. It isn’t about the weight or my ability to squat it. It’s about my shoulder flexibility more than anything else. As you get down into the deep squat position, you should be able to shrug your shoulders, lock your arms out straight overhead, and actually have those arms somewhat behind your head (i.e., someone should be able to see your ears from the side). When I started doing the OHS, I couldn’t even put my arms that straight overhead with NO WEIGHT! My shoulder flexibility held me back. But, I’ve been working on stretches and using a lacrosse ball to open up the muscles around my scapula and shoulders. It is helping and I can do a better OHS now, but I have a lot more room for improvement before I can add significant weight to this lift.
Pushed a Jeep 220 Yards for a CrossFit Workout Today
Today’s CrossFit workout was kind of fun! In addition to the usual strength training, we did some conditioning work that included pushing a Jeep. I don’t think I’ve pushed a car or truck since high school, when we either got stuck in the mud or ran out of gas. Who would think that I would do that again someday as a workout that I pay for? Life is funny…
Paleo Challenge and CrossFit Workout of the Day (WOD) for Tuesday
Broke the Prowler out again today at CrossFit. Boy oh boy, does that thing work my glutes and hamstrings! The Brazil Butt Lift Workout
has nothing on the Prowler.
First CrossFit Workout of the New Year – Dead Lift, Thrusters, L-Pull-ups and Run
Ah, the first CrossFit workout of the year today and it was a good one! It was the first time that we’ve introduced L-Pull-ups into the workout and they are not easy to do. I was able to do a pretty good number of them, but not the full number in the WOD (had to fall back to regular pull-ups). So, I have some work to do!
New Year's Eve CrossFit Team Workout – Pull-ups, Push-ups, Sit-ups, and Squats
Today we did the “Trevor” workout in CrossFit. The first time I did this I was in a team of 3, which was pretty darn hard. Today I had a team of 5, which wasn’t bad at all. So, yeah, we won. 😉
CrossFit Workout for Thursday – Fran, I Think We Need to Start Seeing Other People
We did “Fran” in my CrossFit class this morning (Thrusters and Pull-ups). I have a love/hate relationship with Fran. I love the pull-ups and hate thrusters. But, the truth is that if you hate an exercise it means that it is something you need to work on. Right?
CrossFit Monkey Workout of the Day (WOD) for Friday – Bench Press, Rope Climb, Row & Burpees
Today was fun, since we did rope climbing. I often end up bleeding and bruised, but it is kind of fun to climb like a monkey. I mean, who doesn’t want to be a monkey for a day? 😉
CrossFit Workout of the Day (WOD) for Thursday – Front Squat & Squat Clean AMRAP
CrossFit Workout today was a good but tough one for me. Leg work always gets me and today we did squat cleans and front squats. Warmup: Roller Stretching A few pull-ups Mobility: The usual hip and shoulder stretches Also did a new hip stretch today with a band Strength Training: 5.3.1 Front Squat (see video…
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Rain, rain won’t go away, so we did more