This will save your life!!!!! YOU BEST BE READING IT!!!!!

FIrst off, HAPPY BIRTHDAY JORGE!!! It’s a big one! Birthday WOD coming soon!!! :-)

OK… It won’t save your life but sure will make your life better… so at the very least, bookmark it, watch it, and learn from it!!!

We will be doing something a little different. Not going do a big warm up but focus on mobility. As you know I’m a big big preacher on mobility as I feel it will help you get stronger. I know some of you are like: Coach Pete, how does it make me stronger? Well my young Padawans (yes that is a Star Wars reference)…

Ask your self: Do you look like this: (Link) Chest up, knees tracking over feet, knee’s not rolling in, knees out, weight on heels?
Ask your self: are you truly in a great position? If not, what is stopping you, Confidence? Balance? inmobility? All of the above?

Well, this is where the mobility will help. Your body works on a lot of different levers… and the body can also compensate for something that is lacking. Immobile in the ankle, the shin will move around the joint to create flexion (closing the joint angle). Immobile hamstrings usually leads to having a muted hip or having your torso far forward. Tight quads usually means weights on heels. Now this is the case for every body but generally hits most people. In addition to that, it’s generally not just one thing, it’s usually a combination of things causing your in ability to stay in a strong position.

Example: My hamstrings and quads are pretty decent (not perfect, I am not Mr. Gumby- Eric Forslin) but I suffer from tight hip flexors (sitting at a desk for 8 hours) and ankles which cause me to squat like crap if I don’t mobilize first.

It’s why you tend to see me stretching a whole bunch before WODs.

Better position = stronger position. Stronger position = more efficiency. More Efficiency = less energy used in WODs. Less energy used in WODs = Better times. Better times = HAPPY YOU!

Addition to all of this, when you are mobilizing/stretching make sure you are actually making change. Going over and doing a band stretch for 30 seconds and moving on is not making change, it’s wasting time. If you truly want to get better, do it with meaning. Like Kelly Starrett of the MobilityWOD says “Mobilize till you make change. If you mobilize and don’t make change, there wasn’t change”. So… Do it till you feel better. 30 seconds is never enough time. It takes about 2 minutes or so to feel real movement/change.

Below are some links to my favorite mobility segments. I use these to mobilize. Some of these might even appear on today’s Mobility seminar dealy thing before the strength work. So familiarize yourself with them for today’s’ stuff and for any future WOD.

1.) Hamstring 3 Min per leg:

http://www.mobilitywod.com/2010/09/how-to-stretch-your-back-bits.html

** Watch the whole video but the specific stretch is at 4:25 ish PAY ATTENTION TO WHAT PNF IS. I will ask somebody at the strength class. If they get it wrong… everybody will do 10 burpees. – I may or may not be joking… but really though pay attention to it.
*** Spend 2 Min perside

2.) Couch Stretch:

http://www.mobilitywod.com/2010/09/episode-29-use-your-tv-to-time-your.html

*** 2 Min per Leg Min

3.) Wall Squat:

http://www.mobilitywod.com/2011/10/episode-336365-improving-the-bottom-position-of-the-squatcleansnatch.html

** Watch the whole thing
*** I say a minimum of 2 minutes

4.) Lat mobility:

http://www.mobilitywod.com/2011/08/episode-297365-liquid-kayak-camp-and-lat-hell.html

5.) Shoulder Mobility:

http://www.mobilitywod.com/2012/02/daily-prog-shoulder-internal-rotation-13.html

** Focus on the shoulder smashing @ 1:00 he explains it
*** Spend 2 Minutes per side

6.) Pec/shoulder WOD:

http://www.mobilitywod.com/2011/07/episode-286365-trigger-point-world-headquarters-shoulder-mob.html

** Watch the whole video but focus on the part where she uses the wall and lacrosse ball on chest.”

7.) Thoracic Spine Mobility:

http://www.mobilitywod.com/2011/07/episode-294365-shoulder-what-to-fix-first-and-wii-mob.html

** Watch whole video
*** Take 10 minutes to free up the upper back/scapula/thoracic spine

8.) Ankle Mobility:

http://www.mobilitywod.com/2011/04/episode-237365-heel-cord-love.html

** Watch the whole video
*** Spend 2 Minutes Per ankle with band

9.) Adductor Stretch:

** Beginning of video where he does the split.
*** VERY IMPORTANT for those that have trouble keeping knees out on all things squatting.

STRENGTH:
Box Squats-

Find 1 RM Box Squats
5-4-3-2-1-1-1
* Find a box that puts you right be low parallel

Bench Press-
6×3 @70- 80%
* Every Set, vary the grip wide: narrow-medium-wide

Pendlay Rows-
5×5
*Work to a heavy set of 5 w/ good form.

Core:
3 Rounds-
• 1 Min side plank hold L
• 1 Min Side Plank old
• 1 Min side plank hold R
Rest 1 Min

After the Plank Complex -
3 Rounds-
• 20 Trunk twist 25/20
• (5-7-10) Glute Ham Raise
5 reps = beginners
7 reps = Semi experienced
10 reps = I know how to do this

Extra Credit:
3×10 Strict Pull ups
Rest 1 Min between sets
* If modifying, use lightest band possible. If you can’t go to 10 reps at once. Break up the sets by reps to equal 30 reps total.

1PM:
OPEN GYM

BURPEE CHALLENGE DAY: 92

2 Responses to This will save your life!!!!! YOU BEST BE READING IT!!!!!
  1. Krista
    April 1, 2012 | 2:56 PM

    Great WOD today Peter! I learned some new things and was especially appreciative of the extra focus on mobility! It made a huge difference for me! Many thanks!

  2. Kim P.
    April 1, 2012 | 5:51 PM

    I completely agree Krista! Peter, I love these strength WODs. You are a great coach … Thank you so much!

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