MobilityWod

Episode 193/365: Tactical Athlete Knee Fix / Team Rubicon

2011-03-08T21:29:00.000-08:00

Hey Mobile Ones,

The other day in the comments, an MWoder asked for more professional athletes. Well, let me introduce you to an extraordinary tactical athlete. Meet Mr. Webster, USAF Pararescue badass.

He's just returned from a Team Rubicon USA mission in Sudan and swung in to re-Leopardify himself.
Stop what you are doing right now, and go to http://teamrubiconusa.org/about/ and find out about the amazing work this group does. Not only does this tactical athlete treat sick kids in sketchy situations and desperate countries, but his Fran is STILL better than yours.

Go and use your mobility powers for good.

Kstar

PS. Tiamoto

Episode 192/365: A Neurodynamic Primer

2011-03-07T22:39:00.000-08:00

Hey Mobile Ones,

Today's Mwod comes as a request for treating some strange "nervy" downstream things.
It's easy to forget that at the end of the day, your nervous system is really just a bunch of high tension wires running through tunnels of meat. Beautiful, beautiful meat.

So treat it right, and floss that machine.
Remember, if it feels like hot nervy pain, it's not DOMS, it's hot nervy pain. Act accordingly.

Kstar

Episode 191/365: Glen Cordoza, MMA and Improving the Guard

2011-03-06T21:54:00.000-08:00

Hey Mwodiers,

Special guest episode on today's MWod. We've got Glen Cordoza, MMA fighter and writer demonstrating ways to improve YOUR ground fighting. If you aren't exactly a ground fighting best selling author, then just imagine using these techniques to improve your squatting, or shoe putting on, or just your plain old "winning."

Test/Retest: Squat, deadlift, ground fighting with MMA pro-fighter...

Remember, position is power.

KStar

Episode 190/365: Super Chris Spealer + Internal Shoulder Rotation

2011-03-05T22:40:00.000-08:00

Hey Mob Leopards,

Today mission finds us at Crossfit Park City with the a man that is the definition of "winning" with Tiger Blood, Chris Spealer.
Little known fact about Chris however, is that he's an amazing dancer. It's true, ask him.

He's also one of the best athletes I've ever seen at managing the details of elite level fitness and capacity. If we had a chance to put the definition "no days off" in the dictionary, you'd see a picture of this man beast. This begs the question, if you didn't train today, what steps did you take to set the stage for tomorrow's training? How was your nutrition? Rest? Did you mobilize? Ice bath? Get a massage? Or, how much water did you actually drink?

Post total water in ounces to comments. Only water or isotonic drinks count (like coconut water).

Details make the man, and woman. Tiger Blood is all about details.

K-winner-star

Episode 189/365: Rail Mobgression/Evironmental Opportunism + New Ankle Mob

2011-03-04T22:30:00.000-08:00

Hey Mwodies,

Often athletes find themselves with a railing and a little time to spare.
Grab that railing and get to work.
Today's mission is to hammer the front of your shoulders and to unglue those hammies again!

And do try this new ankle mob, it's the best way to improve ankle range I've ever found.

Kstar

Episode 188/365: Strong Bottom Position and Stunning!

2011-03-03T12:26:00.000-08:00

Hey Mwodicons,

Today we are after improving the bottom position of your squat by improving your movement choices.
Restricted medial tissues force us into disadvantages positioning under big loads and high tension.

Take the breaks of your medial bits. Power up out of the hole.

Test/Rest: Bottom of your squat/rebound at the bottom of your clean.

Remeber, it's not how you mobilize, it's how you look mobilizing that matters.
To that end: Stunnerofthemonth.com
You can be that supple, rock star leopard. It starts with a small step.

K-stunner-star

Episode 187/365: Death by Chair. How Much Do You Actually Sit?

2011-03-01T23:18:00.001-08:00

Hey Mobility Masters,

Today's program is simple: Cultivate an awareness of how much you actually sit during the course of the day.
The Mission? Every time you sit down (toilet, breakfast, box, on the bed) you have to pay a 1 min stretch "buy" in.
How many minutes did you end up owing? Post number of penalty sessions to comments.

Sitting kills athletic performance. Period.
The Chair is like the matrix. Take the blue pill and unplug already.

K-Death-to-Chairs-Star

Episode 186/365: Tissue Beat Down

2011-02-28T21:02:00.000-08:00

Hey Performance Leopards,

Today's MWod session is all about peeling apart your laminated, fuzz heavy, matted down selves.
Really focus today on rolling on your upper body. Grab a bar, a rolling pin, or a trusty pain ball and set the clock for ten minutes of "me" time. I've given you some ideas, but by all means, feel free to engage in a little informed freestyling.

K-rebel-leader-star

Episode 185/365: Improving the Jump Mechanism + Rant

2011-02-27T21:22:00.000-08:00

Hey Performance Freques,

Today's mission is about improving what is basically an overloaded jump. In the olympic barbell movements that are done from an upright position and landed in a highish mini-squat, violent hip extension is the key to performance.

So, take 6 min a leg, and work on getting yourself into a better, more powerful position.

Athletes ask all the time is it "ok" to mobilize before the workout. These are the same athletes that have huge range of motion deficits. I mean 'elephant in the room' huge. Like, they can't pull their foot back past zero degrees of dorsiflexion in their ankles.

Athletic injuries are twisted ankles and missed snatches. It's likely though, that your athletic injury is a 100% preventable. Your injured tissue is all about high output in a wonky position. How about this, if you aren't running around playing gasso-brako, or wondering why you tore your achilles, or have knee pain, back pain, hip pain, plantar fasciitis, a hole in your knee cap, shin splints, a torn meniscus, or herniated discs, a torn shoulder labrum, a torn biceps, hip impingement, shoulder impingement, hamstring tears, a rotator cuff tear, or wondering why your numbers suck, then by all means, worry about "stretching" before the workout.

DEAL with your business if you are serious about kicking ass.

Kstar

Episode 184/365: Olympian Disco Pain Ball +Hamstrings

2011-02-26T23:42:00.000-08:00

Hey Supplenesses,

Today's mission is simple.
Grab a ball and unglue your posterior with some "active tack and stretch". Find some nasty tissue, tack it down, and rip away.
Actually, mobilizing tissues with movements is a very effective way to restore their slidability.

Once you've done battle to each leg 4-5 minutes.
See if you've got it in you to hammer on your quads for another AMtAP (as many Tacks as Possible) in 5 min.

Disco pain ball bonus points.

kstar

Episode 183/365: Half Way, and Internal Shoulder Rotation

2011-02-25T23:17:00.001-08:00

Hey Supple Ones,

We are officially half way through the mobility year. Now that we are warmed up, let's so set some records.
How about this for the first six months.

1.5 million views
270k visitors

168/189 regions/countries have at least one supple leopard according to google analytics. This is 89% of the populated earth, mobilizing.

MIA: North Korea, Turkmenistan, and of course, Niger. But, a big showing from Ghana and Chad!

Can you hear the collective hand brakes coming off? Way to make mobility cool again, for the first time.

Thanks for your emails and amazing stories. They keep us going.

Today: Get ready to pull. And, mind that shoulder positioning.

Kstar

Episode 182/365: Open Up Your Hips and Squat

2011-02-23T22:33:00.000-08:00

Hey Supple Giants,

Today's Mwod is all about improving the pieces of a movement that requires, shall we say, more of everything.
Yes I'm talking about the full dumbell snatch. Landing in a good squat with one arm over your head supporting weight is no joke. In fact, there is likely no better movement at finding an athlete's faults than the dumbell snatch.
Tight heel cords, you will suffer.
Tight hips, you will suffer.
Tight posterior chain, suffer.
Tight thoracic spine, suffer baby.
Tight shoulders, sufferage.

You are a system of sytems. Get prepped, and go get better.

Kstar

Episode 181/365: 10 Minute Squat Test #6

2011-02-22T21:02:00.000-08:00

Hey Athletes,

It's been 180 days. You know what that means.
Get down in the "paleo chair" and spend some time opening up your hips, 10 minutes to be exact.

Oh, and it turns out that good foot mechanics are somehow related to your hip flexibility? Weird.

Go farm some foot torque.

Kstar

Episode 180/365: Two Joint Muscles--Rear Wheel Drive

2011-02-22T20:12:00.000-08:00

Hey MWoders,

Today is a simple mission. Mobilize your posterior chain from both ends.
When the big muscles cross more than one joint, you've got to load those tissue from both sides.

Five seconds on, 10 seconds off at end range for 2 min. This is a total of 4-5 min per leg.

Now go crush that sit and reach test, and win back the heart of that flexible 5th grade presidential physical fitness stud/goddess that broke your ego and your heart 20 years ago.

Kstar

Episode 179/365: Cindy and Mary Prep

2011-02-20T22:17:00.000-08:00

Hey Mwodistas,

Today we are working on getting prepared for pull ups, hand stand pushups, and pistols.
Try each of these mobilizations for 2 min.
Test and retest with your pistol, pull up, etc.
Personally, I hope you opt for Mary. She's waaay hotter.

Kstar

Episdoe 178/365: Flexion + External Rotation Analogs

2011-02-19T22:05:00.000-08:00

Hey Mobile Ones,

Today we are working on getting our limbs into stable, wound up positions in flexion based movements.
Remember, it's useful to think of this shoulder and the hip as the same joint. Today's mission is spend a few minutes mobilizing flexion and external rotaion of the hip and shoulder (ie. squat and front rack), and to mobilizie the tissues that are driving these movements with some sliding surface work. Two minutes of ball love should be enough.

Test/Retest: The bottom position of your full clean.

Kstar

Episode 177/365: Mash Your Business

2011-02-18T21:56:00.000-08:00

Hey Mwodistas,
Today is a rest day on CF.com. But as you all know, there is no such thing as a day off.
You've got to get the ship turned around and ready to train hard again tomorrow.
Grab a roller and happy fun ball, and get to mashing.

15 min of flopping around on the big lat and quad guns goes ahead for the win.

Kstar

Episode 176/365: Ring Shoulders and Shoulder Stability

2011-02-17T19:08:00.000-08:00

Hey Mobility Freaks,

Today we are working on getting those shoulders into stable loaded positions.
Test/Retest: Ring Dip, High Pulling Position

Kstar

Episode 175/365: Improving Shoulder Positioning for the Press and Rack

2011-02-17T11:11:00.000-08:00

Hey Mwoders,

Today's mission is about improving external rotation in arm flexion, or getting the shoulder into a better, more congruent set up.

Test/Retest: Bench and Front Rack

Kstar

Episode 174/365: Over-Extension Assessment And Prevention

2011-02-15T22:34:00.000-08:00

Hey MWokas,

In and ideal world, every movement used in athletic training is also purposed to screen athletes for movement faults and inefficiencies. If coaches are doing their jobs, and athletes are actually performing smart training, then the need for a formal movement screen diminishes with the quality of the athletic programming.

For example, nothing will make an over-extension prone athlete over-extend like a medley of swings, running, and chinning. The beauty of this triplet is that the overextended athlete can be identified, cued, and fixed before they have a more serious problem (in a game, down the line, on a mission, at the superbowl...)

In this light, everyday is an "ACL" screening day. Every day is flexion injury prevention day. We've got to look at our athletes under load, time duration, metabolic demand, and competitive stress. To fail to elicit movement faulting is to fail to uncover the lies that the athlete is hiding.

Who cares about potential, theoretical, future injury. This friends, is about untapped human potential.

Kstar

Kstar

Episode 173/365: Improve Your Medial Chain Dominance

2011-02-14T20:31:00.001-08:00

Hey Mobile Ones,

Today's mission is to seek and destroy the notion of being "quad dominant" or "hamstring dominant". You either move well, or you don't. And, you aren't actually wired for musculature anyways, you are wired for movement. The problem is, human movement it complex. We don't describe people as adductor dominant (no that would be silly). We need more of everything. So let's get after one of the important drivers of your badassness, your medial chain.

Kstar

Episode 172/365: Choose Your Own Pain Ball Adventure

2011-02-13T21:50:00.000-08:00

Hey Mwodistas,

Today's mobility mission: Grab a painball, and set the clock for 15min. You know those little ball statues of the weeping Buddha of Sorrow? That Buddha statue is supposed to take your pain away. Think of your lacrosse ball as the same thing. It's like activated charcoal, but it absorbs your business. All your crappy, tacked down, non-sliding, triggerpointed tissue BUSINESS.

Today you've just got to find out where it hurts and for 15 min, taunt that happy fun ball. The only directive is to make sure you deal with the tissue for an adequate length of time before hitting the next spot.

Kstar

Episode 171/365: Mobility And Freedom

2011-02-12T17:06:00.000-08:00

Hey Supple-Woders,

Today's body ninja assignment is simple. Collect 3-4 min each side in the couch/hip extension position (Hold Relax of course--5 on/10 off etc), and work the other side of the joint into hip flexion 2-3 min a side.

I'm not saying that the rise in popularity of "house dance music" and the end of Apartheid are linked (even though they happened at the same time), but there ARE 52 Mwod users in Egypt. Turns out America got a couple of things right, mobility and Freedom.

Kstar

Episode 170/365: Death by desk? More powerful typing

2011-02-11T23:30:00.000-08:00

Hey Mwod kids,
Today we've got a discussion about making peace with your desk and how to create a better, more powerful typing position

Oh, and collect 10min a leg would you?

Kstar

Episode 169/365: Forward Head On Neck Position

2011-02-10T22:53:00.000-08:00

Hey Mwoders,

Today we are taking a crack at forward head on neck posture dysfunction
Improving position is really about improving power

Kstar

Episode 168/365: Muscle Lengthening AND Sliding Surface Restoration

2011-02-09T22:27:00.000-08:00

Hey MWoders,

It turns out that treating multiple aspects of your business is GOOD for your business.
So, don't just roll or treat muscle length dysfunction, do both!
Just set the clock at 12 minutes and see how much leg lamination you can destroy.

Kstar

Episode 169/365: Epic Over Head Time

2011-02-07T21:48:00.000-08:00

Hey Mwoders,

FitTv yoga stretching show? You ain't got what we got!

If you could take a can of FourLoko and mix it with mad overhead mobility, you'd be supple as a leopard.

Hello Mobility, stretching is on vacation, we still cool though.
Add a bacon challis full of unicorn blood and you KNOW you are gonna PR. Meow.

5 min a side.

Kstar

PS. Epic Meal Time

Episode 168/365: Simple Recipes for Fighting Common Back Pain

2011-02-07T21:39:00.000-08:00

Hey MWodistas,

Take a hard gander at your low back. Now get to work buying it some breathing room.

Mission: Decide if you are MR. Flexion or Ms. Extension and choose your own adventure. 2 min per leg per mob.

Kstar

Episode 167/365: Unglue That Heel Cord

2011-02-07T21:28:00.000-08:00

Hey Flexible Ones,

This Mwod mission is about some ideas for treating that missing ankle range of motion and sticky heel cord.
Take a good look at your ankle flexibility and decide if you are a Steve McQueen mobile.

Kstar

Episode 166/365: Ninja Recovery and Some Shoulder & Hip Love

2011-02-05T20:29:00.000-08:00

Hey MWod Hipsters,

Today we are going to go after the external rotators of the shoulder. Grab 2 min on soft tissue and 2 min on the band distraction.
Then, grab 2 min working on your hip internal rotation.

K-emo-pixie-man-beast-star

Episode 165/365: Hip External Rotation

2011-02-04T23:00:00.000-08:00

Hey Mwoders,

Today's mission is about improving your capacity to externally rotation during loaded movements.
Set the clock for 10 min and see if you can't improve that "knees out".

Kstar

Episode 164/365: Tim Ferriss and Super Cop Police Car Mobility

2011-02-03T19:59:00.000-08:00

Hey MWodies,

Here is a quick love note to all our brothers and sisters out running around in the police car.

Kstar

Episode 163/365: Knee/Ankle/Achilles Issues? Active Tack and Stretch

2011-02-02T14:06:00.000-08:00

Hey MWod Kids,

Today we are working on the sliding surface/soft tissue side of things.
I want to reinforce that if you are having pain or dysfunction, don't forget about the simple tool of working on the tissue upstream and downstream of the buisness area.

Achilles sore? Work upstream at the calf.
Knee Pain? Work on the high/low calf.
Patella Pain? Hammer on the tissues above the kneecap.

Take a shot at giving those angry tissues a little breathing room.

Kstar

Episode 162/365: Shoulder Motion After a Fall

2011-02-01T04:57:00.000-08:00

Hey Flexible Ones,

Today's episode is thinking through some shoulder mechanics after a good old fashioned fall.
As we think about restoring motion, we've got to also think a little about good joint mechanics as well.
Cuz hey, arthrokinematics just sounds cool.

Even if you haven't tweaked your shoulder, grab 2 min a movement and feel the difference taking off the brakes makes.

Kstar

Episode 161/365: Hip Impingement: AIS

2011-01-31T21:53:00.001-08:00

Hey Performance Freaks,

Today's Mwod is a short discussion about the dreaded Hip Impingement syndrome.
Whether you've been diagnosed or not, these mobs will keep those hip "supple".
And supple= power.

Kstar

Episode 160/365: Improving "The Position"

2011-01-30T15:54:00.000-08:00

Hey Supple Ones,

Youv'e got to collect 3 min a side on the front of your hip and
8 min working on improving your thoracic business.

Kstar

Episode 159/365: Cosmo Magazine Bachelor of the Year MWod

2011-01-29T06:21:00.000-08:00

Hey Mwodies,

Very special guest on the MWod today. I've know Brad Ludden since he was a teen heart throb, long before he was the founder of an amazing organization called First Descents (they provide free outdoor adventure therapy to young adults with cancer), and before he was voted Cosmo magazine's "Bachelor of the Year".

By the way, he is one of the best athlete kayakers on the planet. And a pretty good dancer.

Fran time: 2:34

Kstar

Episode 158/159: Normal Shoulder Have FULL Range

2011-01-28T06:10:00.000-08:00

Hey Mobility Masters,

Let's start today's homework with a simple supposition: Your joints aren't normal or healthy unless they have a full range of motion in all directions AND they can be pressed into those full end ranges without pain.

Now imagine that you don't have full ROM. How does your body compensate?
Let's be clear. Missing ROM doesn't always lead to injury and pain, AND your still may be able to deliver stellar athletic performance. However, missing ROM is akin to driving your Ferrari with the hand brake half way on. You can do it, but your brakes are gonna smoke despite the fact you are going 100 mph.

What does a move like Skin the Cat say about your shoulder health?
Normal, healthy shoulders are normal and healthy BECAUSE they perform Skin The Cat.

Why do we care about gymnastics? It tells us a ton about the holes in our system. Check here for more ideas.
gymnasticswod.com

Goal: Practice working your shoulder extension or skin the cats for 5-6 minutes.
Test/retest: with passthroughs, pushups or ring dips. Any change?

Homwork:
What mobilizations would you perform to get ready to heavy clean?

Please Niger.

Kstar

Episode 157/365: Movement Prep

2011-01-27T07:17:00.000-08:00

Hey Supple Ones,

Today we are working on getting ready for some sprinting amongst other things.
Good movement preparation is really important, especially when you add a high velocity to your movement mix (ie. sprinting 100m's vs. 400m "runs"." Make sure you've got the end range elasticity and spend some time getting your nervous system ready to go fast.

Because, the faster you go, the faster you can go.

According to Google, the Mwod is viewed is 164 countries and territories: And still no love from Niger.

Kstar

Episode 156/365: Split It Up! Champion Gymnast Style

2011-01-26T07:17:00.000-08:00

Hey Mwodies,

Today we are going to expose you to some very, very, scaled, basic split positions.
Do these AFTER your workout. Don't go crazy. Limit your exposure to each to 2 min or so.
Try and make the connection about how your body tries to bleed torque and tension by bending the knee, rounding the back, internally rotating in hip flexion, etc.

Check out gymnasticswod.com for more ways to improve your athletic capacity with Carl Paoli.

And by the way. Kids need mobility too. They are growing machines with muscles that lag bone growth. Imagine becoming supple and amazing. Then grow 2 inches longer and start again...for years.

Kstar

Episode 155/365: Periscapular, Regional Death by Pain Ball

2011-01-25T15:48:00.000-08:00

Hey Mwod Kids,
Today's mission is to get on the ground and fiercely roll around on the pain ball, like Rob Orlando after a heavy metcon. Try and get 5-6 minutes a side.

KStar

Episode 154/365: Unglue Yourself Already

2011-01-24T17:43:00.000-08:00

Hey Mwodies,
The mission:
Make it hurt. Set the pain clock to 10 minutes and work on your legs. All weapons of tissue destruction are fair game. You've got hundreds of squats to perform. Be supple already!

Kstar

ps: Niger is one of the few places on the planet where no one seems to Mwod. Will someone please have a friend log on from Niger?

Episode 153/365: Olympic Lifiting Mobility

2011-01-23T09:31:00.000-08:00

Hey Mwodies,

Today's piece is about improving the thoracic spine, traps, and shoulder IR.
These are areas typically off the radar of the overhead athlete.
Try and collect 2 min of contract/relax in the more muscle based pieces, and 2-3 min working the more joint/boney pieces.

Part 1

Part 2

Kstar

Episode 152/365: Better Olympic Pulling

2011-01-22T06:02:00.000-08:00

Hey Supple Giants,

We are working the "second pull" and "receiving position" today.
Keeping externally rotated in the dynamic pulling sports allows for a much straighter back, and earlier!

Test/Retest: How does your scoop/transition feel? Are you able to receive in a better position because your back was already vertical? Are you moving into the receiving tunnel better organized?

Kstar

Episode 151/365: The Runner/Split Jerk Dream Mob

2011-01-21T12:14:00.000-08:00

Hey Mwod kids!

I want to introduce you to the holy grail of hip mobility for the high glute/internal rotation. If you run, and you do, this is for you.

Get 2 min of movement each side and test/retest with some running and squatting/jerking.

Get some.

kstar

Episode 150/365: 10 Min Squat Test # 5

2011-01-20T13:12:00.000-08:00

Hey Mwodies,

It's that time again.
10 min of squatting "first world-olympic lifter style".

Do this after your training session or in front of the TV with your favorite blender at your feet. For icing of course.

Kstar

Episode 149/365: Partner TFL Mob and Deadlfit Mob

2011-01-19T13:38:00.000-08:00

Hey Mwodies,
Grab a partner for today's beat down.
We've got: New Deadlift Partner Mob --Now with Joint Bias!
Partner TFL Hell
Partner Internal Rotation Mob

2 min of PNF per side/per mob

Kstar

Episode 148/365: PNF Demo-Deadlifting

2011-01-18T05:05:00.000-08:00

Hey MWodkas,

Today's project is simple. Let's practice our PNF-Hold/Relax in hip flexion/leg-extension (ie. Deadlifting).

Let's be sure to always use some kind of neuromuscular mobilization model unless we specify otherwise. Good luck!
4-5 min a side.

Test/retest: deadlift set up

Kstar

Episode 147/365: OA of the Knee: Mobility As Diagnostic

2011-01-17T09:38:00.000-08:00

Hey Mwod Kids,

Today we start off with a little problem solving around pain in the knee during the couch stretch.

Remember to respect your pain and work up/down stream of the painful spot.
And be sure to test/retest. If you are moving or mobilizing and you think you are hurting your knee, then you are hurting your knee. Simple eh?

Kstar

Episode 146/365: Horizontal Adduction for Improved Positioning

2011-01-15T22:05:00.000-08:00

Hey Supplenesses,

Today we are going to work on ungluing the back of the shoulder.
Think about the pulling position of your arm (straight out in front), and then exaggerate that position across your body.
Poof, horizontal adduction.

Remember, position is power. Improving position, improves leverages and mechanical advantage.
Go take your brakes off.

Kstar

Episode 145/365: Wrist Flexibility

2011-01-14T20:58:00.000-08:00

Hey Mwodies,

You may have noticed a slow change 1/2 day behind evolution to the Mwod in the last few days.
The truth is that we've been a day ahead for about 100 days now. And, the psychological dissonance has been killing me.
Now we are at 145/365. I've been living with the guilt of actually doing 366 mwods for months now.

Mia culpa.

Now, I want you to take a good look at your wrist flexibility. If you have a wrist problem, is it of your own making?

Kstar

Episode 144/365: Ze Hip Flexion

2011-01-13T19:50:00.000-08:00

Hey Mwod kids,

Two ideas today:
Solve the world's hip flexion deficit disorder.

2min each side, each mobilization.

Kstar

Episode 143/365: Thrower's Shoulder And Rib Cage Tilt

2011-01-12T16:37:00.000-08:00

Hey Mwod Kids,

Today's assignment is to work on improving that pesky internal rotation whilst fixing also addressing the tilting rib cage.

Get organized!

Kstar

Episode 142/365: Tight IT Band and Hip Flexor Fix: Runners?

2011-01-11T04:54:00.001-08:00

Hey Mwodies,

Today we are going to hammer on your leg's anterior chain.
Mobilizing your leg into internal rotation first will bias those tissues affecting your capacity to extend your hip into a strong position the most.

Set a timer and work on each leg for about 5-6 minutes.
When you stand up, enjoy your suppleness. Then try and run 400 meters.

Kstar

Episode 141/365: Professional Ballet Dancer Calves and Ankles

2011-01-10T05:17:00.000-08:00

Hey Performance Freaks,

It's been a few days since we've spoken to the down stream leg bits.
Let's set the clock for 15 minutes and see if you can't unglue those hard working dogs.

Kstar

Episode 140/365: Water Polo Shoulder

2011-01-09T04:20:00.000-08:00

Hey Mwod Fans

Today's project piece is about coming up with a plan for a sore swimmer's shoulder.
There is a bunch here, chose a few and spend 10 min seeing what you can find.

Kstar

Episode 139/365: Posterior Chain Sliding Surface Business

2011-01-08T04:11:00.000-08:00

Hey Supple Ones,

Today we are going after making sure all those posterior sliding surfaces are working. Remember, your body should feel like layers of silk sliding over steel springs. Too many times we see athletes that are matted down, hot messes. You know what's funny about laminating the tissues of your legs? Nothing is funny about laminating the tissues of your lower body. Get the lacrosse ball/roller/Graston stick/pain stick out and go to town.

Kstar

Episode 138/365: Banded Squat Mobilizer and A Mid-Line Reminder

2011-01-07T06:49:00.000-08:00

Hey Mobility Mafia,

Today we are going back to our regular flexion/external rotation mob up on the box. The difference is that today you are going to figure out how to get the band to hold your hip in place. In this mobilization, the band really helps guide the hip into the right position in the joint, and anytime we can mobilize in and ideal position--we should do it.

Get 3 min each side monkeying around.

Coach Roop is demonstrating his work around for internal rotation in flexion. Remember you've got to have full range in a joint in order to call that joint normal. About 40 degrees of Hip Ir is normal. Are you?

Finally: I've seen too many people in the clinic lately that have dreadful trunk control.

Hollow Hold: Butt squeezed, toes pointed away from your face, arms over head if you can do it, thighs smashed together:
10 sec on 10 sec off x 15 rounds.

Kstar

Episode 137/365: Best Hip Extensor (High Hammy) Mob and Better Jerk Shoulders

2011-01-06T10:26:00.000-08:00

Hey MWod Kids,

We've got two ideas to hammer today.
The first is a way to get into the high, proximal posterior hip. We load that big engine first in all of our big movements. And, it gets nasty. Do yourself a favor and kick your proximal hamstring in the butt.

3 min each leg

Number two is all about improving your external rotation while achieving and overhead lock out.

1-2 min each mobilization/each arm.

Kstar

Episode 136/365: Technically Better Fran

2011-01-05T10:29:00.000-08:00

Hey Mwoders,
We are working today on improving your Fran shoulder positioning. When high work output movements are fraught with technical inefficiencies, serious potential is lost.

Overcoming technical problems with "wet" changes in pysiology is expensive and inefficient. Get better tecnically, enjoy your improvments in fitness.

Kstar

Episode 135/365: Badass American Cyclist Mobility--Levi Style

2011-01-03T19:43:00.000-08:00

Hey Supple Badnesses,

Today we've got a very special guest at the Mobility Garage. Three words: Tour de France. Yes, this is THAT Levi Leipheimer.
Oh by the way, not only is he the reigning Tour de California Champion, a podium finish Badass at the Tour de France, an Olympic medalist, but his box squat is LEGIT. (It's almost like he's one of the best athletes on the Planet...)

But pay attention: Levi knows where he's giving away power, and he works harder than his opponents or YOU at dealing with it.
Are you as Legit as Levi? Take a good look in the mirror and make a better decision. There is always more power to be had.

Kstar

Episode 134/365: Baby Shoulder Fix and 3rd Most Important Hip Mob

2011-01-02T20:07:00.000-08:00

Hey Performance Machines,

Today we've got a special treat, Baby Shoulder! Yeah, it turns out babies are hard on your shoulders. Sorry. They are.
All three mobs today can be done solo, but are better with a superfriend (TM).

The final hip mob is a fix for that pesky flexion/abduction/external rotation problem (FABER). What makes this guy so special is its ability to capture the hip capsule and medial chain tissues. This Beast hooks up the hip power in the bottom of the squat. It also chases away that pesky, deep high hammie business.

Test/Retest: Full Snatch

KStar

Episode 133/365: The 23:58 Rule- You've Got to Make Change

2011-01-02T09:20:00.000-08:00

Hey Performance Freaks,

Today's task is to double up on the Couch Stretch. When a tissue is tight/fibrotic/used to being your ridden hard and put away wet, you may just have to double up on the mobilization. So, pony up.
Mission: Collect 10 minutes in the couch stretch. Then, later on, do it again.

Note how different they feel. You have to get through the layers.

Kstar

Episode 132/365: You've got to fix your abduction

2010-12-31T21:49:00.000-08:00

Hey Mwodistas,

Happy New Year!

We are going to cull out hip abduction in today's Mwod.
You know the drill. Three mobilizations @ 2min each.

Kstar

Ps. Bonus animated MWod below. Thanks Mark Davis of Crossfit Oldtown!
You will suffer publicly...

http://www.youtube.com/watch?v=Yo0f33tZPCk

Episode 131/365: Horrible Variations Of Medial Chain Business

2010-12-31T06:56:00.000-08:00

Hey Mobility Kings & Queens,

Today's task is to suffer through 2-3 min each leg/each mob.
Then...You need to perform a 3-4 min isometric shutdown of your forward straddle.
Back stays flat.

Test/retest: How does your low back feel? How about the bottom of the squat?
Many of us take our medial tissues for granted. Make a better decision. Hammer those puppies.

Kstar

Episode 130/365: One million Episodes Viewed!

2010-12-29T21:41:00.000-08:00

Hey Mwod kids,

Holy crap!
In 135 days: 775k visits
187k Unique Users
1 Million+ Episodes viewed....

We are talking about a revolution. Good work mobility soldiers. The Project works because you do the hard work. Unreal.

As a reward? Here is what I think to be, the most painful Mwod ever.
You've got to get 12 min of non-stop pain ball to the rib, beat down.

Since we've gone into the one million territory? Do you have a favorite Mwod?
Which ones are the most helpful to you and your friends. Which one do you send around?

Thanks.

Kstar

Episode 129/365: The Twin Bowstrings, the Psoas and Scalenes

2010-12-28T21:38:00.000-08:00

Hey Supple Beasts,

Today we are working on getting you out of that anterior pelvic tilt/forward head on neck positioning that's killing your power.

Collect 2 min each side/each mob.

Test/Retest: Quality of your locked out overhead position.

Kstar

Episode 128/365: The Pelvic Fault and Back Pain

2010-12-27T21:54:00.000-08:00

Hey Flexites,

Today's piece is a small exploration into the mysteries of pelvic fault/mechanical low back pain.

As always: Don't be afraid to see your MD/Chiro/PT if you think it's serious.
As always: Ice
As always: Try and take a crack at understanding what went wrong, what's still going wrong, and fixing it yourself. Don't be a knucklehead. You may need outside help when the training is fierce. Even really good athletes tweak themselves sometimes. Why? We are elegant meat machines. But, still mostly meat.

Kstar

Episode127/365: Olympic Gold Mobilization

2010-12-27T05:39:00.000-08:00

Hey Mwod Kids,

Beat up? Sore? Well, you gotta get ready to go heavy overhead today in some pretty significant end range positions.
We've got Olympic Gold Medalist, Erin Cafaro (rower), in the house today to demonstrate. Now go set a personal record on your jerk.

Kstar

Episode 126/365: Thinking Through a Big Work Piece--The Bull

2010-12-26T11:05:00.000-08:00

Hey MWodies,

Today:
Collect 2-3 minutes in the Ulitmate ovehead Position mobilization, and 2 minutes for each leg in each of the other two bits.

The goal is to be able to handle the "hardest" piece of the workout (the overhead squats) and still be able to sprint out the early part of the mile run.

Kstar

Episode 125/365: Christmas Sparkles!

2010-12-25T11:17:00.000-08:00

Hey Festive Flexibells!

Today's mission is to recover your central nervous system.
Tomorrow, we've got work to do.

Happy Christmas!

Kstar, Jstar, Gstar, and BearStar

Episode 124/365: Gotta take Care of Business: Don't Let the Ankle Sprain Win

2010-12-24T21:12:00.000-08:00

Hey Mwod Gang, We've filmed an 11 min beast about the minimum you should be doing to take care of your tissues.

Also, here is the Finnish MobNija Jami on taking care of that turned ankle.

Happy Christimas,

Icing an acute ankle sprain from Thames CrossFit on Vimeo.

Kstar

Episode 123/365: Novel Hip and Back Mobs + TV!!

2010-12-22T23:33:00.000-08:00

Hey Supple Legions,

Today's assignment requires a 52 inch Television, a good movie, and a table.
Both of the openers today are aimed at working the hard to hit areas of your leg/back interface.
Try and collect 3 min each leg/each mob, and a good 1 min opening up the hammies near the knee.

Kstar

Episode 122/365: Better Muscle Upping

2010-12-21T23:35:00.001-08:00

Funky Cold Mwodinas,

Today's piece is about prepping for the muscle up.
After you spend 8-10 minutes working out your upper body prep, grab a pain ball and unglue your glutes.

Kstar

Episode 121/365: Working On Global Extensionality

2010-12-21T04:39:00.000-08:00

Hey Mwod Gang,

Today we've got a gnarly hip extension opener and some thoracic opening. Remember to always view a movement problem within the context of the whole athlete system. Improving thoracic extension for example, will help hip extension.

Kstar

Episode 120/365: Ten Minute Squat Test #4

2010-12-20T04:42:00.000-08:00

Hey Mwod Gang,

Today's piece is simple: Collect 10 minutes in the bottom of a relaxed butt to ankle-paleo chair-Squat.
Protect your knees when you have to stand up.
Do this after your workout.

Kstar

Episode 119/365: Most Embarrassing Hip Mob Ever-The Quidditch

2010-12-18T23:07:00.000-08:00

Hey MWod Kids,

Three mobs today. Two min each side/each piece.
One of the mobilizations is not like the others....Sorry, but it works.

Test/Retest: Squat

Kstar

Ps. The hip grinder harry potter stretch IS embarrassing.

Episode 118/365: SI Area Pain, The Basics

2010-12-17T22:18:00.000-08:00

Hey Supple Freaks,
Thanks as always for your amazing emails. You guys are the reason this thing goes on!

Today is an oversimplified take on pain in the SI region. Things to keep in mind when you are feeling the grief in this part of your low back:

1) changes in bladder or bowel function are serious= MD
2) saddle area numbness/tingling= MD
3) problems when you cough or sneeze= MD
4) unrelenting night time pain= MD

OK? Now grab that pain ball, a frozen steak to do some icing and see if you can't solve that pain yourself.

People write books on SI dysfunction. It's gnarly. This is less than the tip of the iceberg. But if you want to dig a hole, you have to start at the top (thanks AH).

Kstar

Episode 117/365: Working the Deep Squat

2010-12-16T23:10:00.000-08:00

Hey Mwodkas!

We've got a new variation on that pesky deep squat thing. I spent the last few days trying to remove the need for the superfriend when working on that hip internal rotation we nailed on Monday.
So: Here are the fruits of my obsession. Grab your band and get going. 2 min, every drill each side.

Test/retest with your full snatch position.

Kstar

Episode 116/365: Shoulder Surgery? Take care of the rest of your Business

2010-12-16T06:39:00.000-08:00

Hey Mwod Kids,

Today's MWod is for a friend who's about to have shoulder surgery. The big idea is that while your tissues are healing, you've got other work to focus on.

Kstar

Episode 115/365: Lower Leg Sliding Surfaces

2010-12-14T23:39:00.000-08:00

Hey MWod Kids,

Today's piece is especially important for those of you with ANY foot/ankle dysfunction.

Kstar

Episode 114/365: Sliding Surface Dysfunction

2010-12-14T06:53:00.000-08:00

Hey Supplenesses,

The goal is to collect 5-6 minutes specifically ungluing the tissues of the hip/femur interface.

Test/Retest; Squat and Deadlift set up Positions.
Try and see if you can't corrolate how you feel moving with the tissues you are changing.

Kstar

Episode 113/365: Improving Squatting Mechanics

2010-12-13T10:57:00.000-08:00

Hey MWodistas,

We're back with some new variations on familiar hip mobilizations.
The tricky concept is that both the hip and shoulder require full ranges of motion internally, in order to be effectively externally rotated to develop torque and stability.

In short, a joint isn't normal and healthy unless it has full, pain free range of motion. Seems reasonable yes?

Kstar

Episode 112/365: Triple Hip Extension Jersey Beatdown

2010-12-11T19:09:00.000-08:00

Hey Flexsupple People,

Today finds us still with the good folks of Trident Crossfit. While all gym's and coaches are unique in their own way, Trident is unique in that the owners are also professional coffee roasters. Yes, today I got to roast my own Kstar batch of Balinese coffee on the big roaster at Misha's Coffee House. I'm not going to lie. This place is legit. Call up Andrea at the shop and tell them you want the Kstar Bali roast.

And meanwhile, back the MWod: We deliver 12 horrible minutes of progressive hip opening torture.
Think of it as German volume Training for your hips.

K-wish-I-was-43-star

Episode 111/365: Underground Strength Coach

2010-12-10T21:21:00.000-08:00

Hey MWod Kids,

We are in DC at Trident Crossfit hanging out with Zach Even-Esch of undergroundstrengthcoach.com.

Imagine the best, most awesome, most inspiring coach you ever had in high school. Not imagine a little more awesome.

K-tactical-star

Episode 110/365: 10 x 1 min Sets Across or Bury It Into Your Day

2010-12-09T22:10:00.000-08:00

Hey Mobilities,

Today's mission is to break up the Mwod into little chunks that are done throughout the day.

Your goal is to collect 10 x 1 min hip flexion mobs with the foot up on an elevated surface. Don't be fancy. Just find some business and go to town. Imagine what you could get done if you just buried mobility into your mundane, un-leopard like life.

Kstar

Episode 109/365: The Neck of a Desk Warrior Poet

2010-12-08T21:45:00.000-08:00

Hey MWod Beasts,

Today's work piece is all about mobilizing the evil behind forward head on neck position.

Muscles and tissues are like obedient dogs. Be the master.

KStar

Episode 108/365: Loss of Ring Dip Power, Happy Birthday Dave!

2010-12-07T22:06:00.000-08:00

Hey Mob Squad,

Today's quest is to try and wrap your head around the relationship between shoulder position, range of motion, AND loss of power output. Remember, no one cares about your shoulder pain but you. But, everyone cares if you kick ass.

This video is in two parts.

Part 2!

K-Always be Mobilizing-Star ABM tm

Episode 107/365: A Friend Calls With Knee"itis" Below the Patella

2010-12-06T19:45:00.000-08:00

Hey MWod Squad,

Today's piece is a hypothetical: A good athlete friend calls for advice about knee pain.

You are not a doctor of course, and tell that friend that if he has a weird fever, weight loss/weight gain, or night sweats, that he should see his doctor...

Or, he should take a crack at his knee pain before touching base with his MD/Physio/Osteo etc.

You learn he has a long history of knee pain ("itis" is an acute inflammatory response remember"). And, you find out he had Osgood Schlatter's as a kid. You've seen him snatch and squat, he loves an upright torso. He says it gets better with foam rolling and he already ices/fish oils/paleo/zones it.... Oh, and he gets "theatre sign". If you don't know some of these terms, look them up.

Where are you going to start? What is your advice over the phone?

Kstar

Episode 106/365: Deadlift Part 2

2010-12-05T20:33:00.000-08:00

Hey Flexible Leopards,

Today's MWod carries on the discussion about improving the Dead.
Try and collect 5 min of external rotation/hip mobilization on an elevated surface on each leg.
Then, go stomp.
Also be sure to check out this video sent to us by Mark Bell of Supertraining. This is one of his guys off the street, cold. In boots. In jeans. With sick positionability. Note how he is waay more mobile than you are. Hmmm. Supple Leopards do come in large sizes as well....And they can pull.
Cowboy up on those hip eh?

KStar (no days off)

Episode 105/365: Deadlift Prep

2010-12-05T09:28:00.000-08:00

Hey Supple Hordes,

Hip Capsule: exaggerate external rotation 3 min each side

Door way Hip Flexion: Straight leg up through the door (straight leg posterior chain/with hamstring bias mobization)

Test/Retest: Set up position quality for deadlift.

Kstar

Episode 104/365: Hammer Your High Hammy

2010-12-03T22:22:00.000-08:00

Hey Flexible Rangers,

Today's piece is all about ungluing the fuzz around the high hamstring insertion.

See if you can't collect 10-12 min of hammering on those tissues. Tomorrow we are prepping for the deadlift, so get this sorted out.

Kstar

Episode 103/365: Shoulder Relationships 3--Arm to Scap

2010-12-02T23:23:00.000-08:00

Hey Mwod Kids,

Today's installment of the Mwod focuses on the final shoulder relationship: The arm to the scapula.

So, plan on grabbing 8 min and arm, break it up and go after the capsule as best as you can.

Keep in mind we are working on movements. Can you come up test retests for each?

And for you athletes overseas, check the comments from yesterday for downloadable solution.

Also, check out keepvid.com.

Kstar

Episode 102/365: Shoulder Relationships 2: The movers

2010-12-01T23:11:00.001-08:00

Hey Mwod Kids,

Today's piece continues the discussion about understanding the shoulder as a series of relationships. Today, we are exploring some of the prime movers of the arm.

Test/Challenge: How does your chin up (palms toward you) number stack up with your pull up (palms away) number? Can you butterfly your chins?

And for you kids overseas with little streaming video action, we are working on trying to create a downloadable option.

I'll cover how long it takes to make changes in flexibility tomorrow.

Kstar

Episode 101/365: Shoulder Relationships--Soft Tissue

2010-11-30T21:04:00.000-08:00

Hey Supple Leopards,

Today's piece is the beginning of a discussion about how to think about the different components of the shoulder. Physiotherapy school did a really crap job making this joint easy to understand. I remember spending most of my time memorizing esoteric facts about theoretical rotator cuff musculature function. So, here is my take on beginning to understand the shoulder in an easy way; as a series of relationships. The first is presented here: The relationship of the scapulae to the torso/soft tissue edition.

MWod: Collect 8 min a side scrapping your matted down scapula off your rib cage.

Test/Retest: Pushup/ringdip/general feeling of awesomeness.

Kstar

Episode 100/365: Quads or Spine? Quads!

2010-11-29T22:14:00.000-08:00

Hey MWod Kids,

First, let me say congrats on making it to a hundred Mwods. Besides being, like, 1000+ minutes of mobilizing, you should be very proud to be part of the official world record for most consecutive mobilizing videos on the internet. Yeah! San Dimas High School Football Rules! (Google Bill and Ted's Excellent Adventure...)

Seriously. You've come this far. You've officially become "that stretching guy" at PT school or work. (Coach Roop of SFCF, true story) Now we can take the gloves off and start solving some problems that may require a little higher order mobility zen/integration/thinking.

So: Today's Mwod is about prepping the Anterior Chain Tissues (Quads/Front Wheel Drive Bits) to get ready for any kind of looming Quad destruction. In this case, we are talking about any high volume movement (trail running) where an upright torso has to be chosen over a more body forward-leaning backs-quatty (hamstring/posterior chain) type position. The trunk is always going to fail first. Your body knows this and will triage accordingly. So, prep for the inevitable. Hammer those quad puppies. See if you can't get a good 10 minutes on the worst form of self mutilation you can muster.

Kstar

Episode 99/365: Solving Front Rack Problems

2010-11-28T21:24:00.000-08:00

Hey Supple Freaks,

Today's MWod serves as a counter point to the "listing" that occured in the last couple of episodes. Clearly having a basic mobility run-down is worthwhile, but I'd much rather have my athletes perform an excellent warm up and some focused mobility work, then run down a basic checklist.

So today, let's take on the dreaded "front squatting hurts my wrists" horror. I hate hearing this in our gym. Receiving or racking the bar in the front sucks enough, without whining. So, here is a short crack at how I would think this problem through. This is my no means a full solution.

Test:Retest: Can you think critically about how to improve your front rack positioning? What pieces are limiting you from that 400lb front squat?

Kstar

PS: Squatting below 90 with your feet straight will cause your spine to explode. Seriously. No smiling.

Episode 98/365: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)

2010-11-27T18:58:00.000-08:00

Hey Mobility Kings/Queens,

Today's piece is a dirty laundry list of basic upper body mobility. The problem with this list, is that it has no focus (that will be clear in the video) and no intent. Failure to provide for test/retest, context, time, quality, etc are the very reasons athletes don't mobilize. Depth is far more important than breadth. Think about Bikram Yoga for example. The same 23 poses are used in the same order, forever. We can't make this mistake. Everyone adapts initially. One of my coaches makes the point that beginners can improve their squat by simply riding a bike.

We can do better. Simplicity, context, observability , measurability, and repeatability rule.

If you can't see change, there is no change.

K-no-days-off-star

Ps. Did you think to use the bands this way yet? Full Powers. (three silent x's in his name)

Episode 97/365: Improved Hip Mobility for Better Squatting Tomorrow

2010-11-26T22:00:00.000-08:00

Hey Flexible Kids

Today's Mwod is about leisurely evening mobilization. The Goal, is to collect a bucket load of time (15min) opening up your hips the night before a big hip workout. Think of it as greasing the mobility groove. Quantifying how you feel when you wake up is hard, measuring your improved output that day is not.

Kstar

Episode 96/365: Give Thanks for Partner Torture

2010-11-25T23:00:00.000-08:00

Hey Mwod Kids,

Today's piece is all about using a super friend to enhance your mobility outcomes.
Test/Retest Overhead--pres/push/press/ohs
Pulling in Pose style running

Kstar