Wednesday, January 30, 2013

Mobility WOD

Mobility -- the quality, power, or ability to move freely

Mobility Posters
From Rogue Fitness

One of the things that CrossFit has taught me is that my body is incredibly compromised in terms of mobility. If running is your primary sport, much of the lack of mobility can be hidden or overcome by compensation, but eventually you are going to get hurt. After discussing with Coach Mike what the most beneficial exercises would be for me to do on my days off CrossFit, we agreed that Mobility would benefit me the most, both for CrossFit and running (as well as any other activity I might be doing).

The best way to work on mobility is to look at the planned activity and then work on mobility to maximize your effectiveness for that activity. As an example, if you're going to be doing thrusters or deadlifts, you might work on tricep or back mobility. For running, maybe foot and hips. My problem is that, with CrossFit, I don't always know what the WOD will be ahead of time. To begin, then, I'm going to just plan on moving down my body on a daily basis, working on general mobility, and emphasizing specifics if I know the planned session.

To start, I took a look at Kelly Starrett's chapter in Power, Speed, Endurance -- it's chock full of great information, much like his website MobilityWOD, but almost overwhelming in terms of science. He breaks down the body into three general areas to work on, with specific exercises to improve mobility:
  • T-Spine and Shoulders
  • Upper Leg, Hip, and Trunk
  • Foot, Ankle, Calf
Just  by luck, a few days ago I received a copy of Kettlebell Rx: The Complete Guide for Athletes and Coaches, by Jeff Martone. The first chapter has just what I needed, with simple drills to improve mobility from the neck down. How perfect is that? As I get more comfortable with this as part of my routine, I can start to incorporate more of the MobilityWOD exercises.

What kind of mobility exercises do you incorporate into your training?

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  1. Other than running I only do some upper body and core exercises 3 or 4 times per week. I do think some of my trail runs help mobility a lot.

  2. I wish I could say I do mobility exercises. I'm the type that gets comfortable with her routine and since it's working, won't take the time to try anything new.
    I've taken advantage of my flexibility over the years.

    1. I used to be very flexible, but have definitely lost mobility as I age.

  3. Preaching to the choir here--i am one limited running chick! Great advice.

  4. Agreed, I think a lot of runners are really stiff from doing well...only running :)Yoga has made a huge difference for me in overall range of motion and stability

    1. Yoga is awesome, especially for overall mobility.


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