Oct. 21 and 22

Hey Corpses,

If you pay attention to my incessant babbling, I am getting big into mobility training and have begun incorporating it into my life. I think all of you should as well for a couple reasons:

1. Range of motion is everything. If you can't get into the proper position for a lift (the receiving position in a snatch or clean, for instance), then you can't work the musculature. If your flexibility biases you into an improper position, you risk injury (think knees collapsing inward in a squat because your external rotation is weak compared to your internal). If your mobility is limited, your ability to full express power, speed, and strength become limited as well (think keeping your elbows high and thus load centered at the bottom of a front squat).

2. Starting in and maintaining a mechanically advantageous position decreases your passive O2 consumption (VO2 min) and therefore decreases your overall metabolic demand during a movement. Being mobile allows you to minimize your VO2 min and keeps you moving faster for longer (think 100 burpees with tight hip flexors vs relaxed, smooth gliding hip flexors).

3. Building mobility is easy, spares you from injury, decreases time needed to recover, and increases gains in the gym!

The third point I want to hammer on. It is easy, as I am discovering, but just takes a little bit of effort and about 10 minutes out of your day. Case in point: Mobility WOD

Here's the plan, starting from the first post on the Mobility WOD site onwards, I want each of us to accumulate ten minutes a day of mobility training. Spread over several weeks or months, 10 minutes a day translates to HUGE gains in mobility and thus HUGE potential gains in the gym. Each day, I will post a mobility WOD on our blog, but feel free to browse the Mobility WOD blog and try stuff out.

You will need to get your hands on some lacrosse balls (preferably 3), but you can always substitute things in.

With that: here's today's, October 21, WOD

October 21:
MWod: Paleo Chair


October 22: K Street Gym at 2PM
Warm Up

Clean Work
Up to heavy singles with jerks, and whatever else John has in store.

WOD:
3 Rounds for time:
15 Double Unders (even if you can only do 1 at a time, must get 15)
15 Walking Overhead Lunges 45/25

If your time is under 4:00 as prescribed, rest 1:00 and repeat.

MWod: Hip Flexors