Technique relies on mobility -Indestri Feb 3/17
At Indestri moving well is everything
Friday we are looking at the Over Head Squat, and just like the Squat Snatch and the OH Lunge this movement relies on a multiple range of athletic components and strength is just a fraction of it. To perform overhead movements safe we must rely on strong technique to create a stable line and protect our shoulders..
Stability
This stability stems from the feet up and it must be held in tension through the mid line of our core and body during the entire movement. If we are not stacking the bar/DB/KB or any other object directly over our mid line we are going to see issues in the movement. Every inch we vary away from that mid line the weight distribution changes. We then start un-stacking our joints and muscles and we increase our risk to get injured.This is why we either scale to a light load (like a PVC or trainer bar) as to not allow those holes in our stability to cause unsafe practices, or we scale the movement (like front or goblet squat) if our joint and muscle mobility does not allow us to move through with strong technique. Scaling the load has become more accepted but will never relate to a great OH movement if we do not address mobility.
Moving Safe
Your movement and safety as well as joint health, no matter if you CrossFit or couch sit all reverts back to your mobility. Unfortunately even when we program it a lot in the week and run a class every Sunday, many of you are still neglecting this component of your health. In my mind (tread carefully see pic below) your base line of fitness and health should share the bottom of the pyramid building everything off of nutrition, sleep and mobility. 90% of you are neglecting these 3 issues the most.
Nutrition and sleep have external factors that can affect the outcome of whether these are completed to full potential on a daily basis, but mobility requires no planning, and limited time. All I am asking you to do is spend 20 minutes a day addressing your mobility and joint health. The beauty of it is you can do it at work, watching TV or right before bed. You can separate it into smaller sections through out your day as well. If you are not sure what to do come to a class or ask any coach or last resort you can self educate.
I Don't know what to do..
Kelly Starett creator of Mobility WOD, posted 365 days straight on youtube for free of everything you can think of with instructional videos to address mobility issues and the best part is they relate directly to CrossFit and movement. Mobility requires no meal planning or sleep interruption from baby's, kids, partying or general life, all it requires is making the choice to be safe and giving your body the attention it needs.Here are some resources at you disposal that require either no money and equipment or very minimal of either that can get you started on a better you and a healthier more flexy self.
FREE
Coaches- all Indestri coaches are versed enough in mobility to get you started and if not they will point you to one who definitely is. Myself (Stouty) and Coach Brit, coach the Mobility Class weekly and have lots of ways to get you moving better.Sunday mobility Class - Included with your membershipAfter Class mobility sessions ( don't run out because you have a bit if extra time.. if the wod goes right to the final minute no one runs out early, so respect the same for your mobility sessions. They will be more important than any metcon you do.You tube - Trusted sources that are free Mobility WOD, Eric Cressey and GWOD.
Small Cost but effective
a foam roller - Walmart, Canadian tire ..even bed bath and beyond have thisLacrosse ball - available right at indestriROMWOD.com - a video series that is fully instructional designed stretching pieces and can be custom to hit specific muscle groups of joints. all the same monthly cost as your netflix account..
Challenge from us to You
So here's my challenge to you. find 20 minutes a day ( before bed or after a work out are great times, during your social media or tv time event better or even while reading the next days workout. if you had started right before you opened up this 5-10 minutes has already passed you could of been in a few pose stretches or had a lacrosse ball in your back or butt lol. ) Get 3 days a week in to start with a goal of 5-6 or even better daily mobility work for 20 minutes. I promise you if you do that we will get you a perfect OH Squat with the bomb technique and you will feel better, sleep better and decrease your risk of injury by 100 times than your are right now.Get flexy... Its sexyStouty
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Friday February 3rd 2017
Focus:
2 warm up sets
OHS
3x 10 @ 65%
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Workout Of the Day:
For Time:30-20-10Cal. RowOHS (95/65)Burpee over Rower or Bar
.Lvl 2 FitnessFor Time:30-20-10Cal. RowOHS (75/55)Burpee over Rower or Bar.Lvl 1 TechniqueFor Time:20-15-10Cal. RowFront Squat 95/65 0r (OHS Light Technique)Burpee over Rower or Bar.Lvl 4 CompFor Time:30-20-10Cal. RowOHS (135/95)Burpee over Rower.
Cash Out:
KB Plank hand touch ladder - New Game.Check back each night at 8pm for the next days WOD
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