Wednesday: Shoulder Mobility

Wednesday: Shoulder Mobility

Wednesday: Shoulder Mobility

10 Minutes of Mobility per day…seems easy enough right? Hopefully….well…maybe…

10 Minutes of Mobility and basic body maintenance should be a piece of cake…but first you’ve got to know how to take care of yourself.

Fortunately for us there is What is you ask? It’s pretty much the Mecca of basic body & movement prep. I check this site out nearly every day – you need to bookmark it like now! 🙂

Today’s post was actually put up on their site a few months ago but I think it’s pretty apropos for today’s training with the shoulder to overhead movements.


-Shoulders & Internal Rotation

“Today’s episode is really an homage to what I have come to believe to be the largest shoulder problem out there–missing internal rotation.  You should have full range of motion in your joints true. But you can probably miss a little extension or flexion and still set a few world records. However if you end up missing the rotation capacity of your shoulder well then you are going to end up with poor positioning and a poor capacity to generate stability in the shoulder joint. You see if you are missing rotation you will have to compensate to achieve position.  This compensation will leave you in a very inefficient position in which to generate torque. It’s like you end up using your rotation slack pocket money on condiments and you don’t have enough left over for the main course.  We’ve got three videos for you today. The first is my absolute favorite way to reclaim that missing IR. It requires a Voodoo Floss band which you can pick up at The second video is me demonstrating on Jesse Burdick  that you can in fact have Normal range of motion and still be strong.  The final video is a world record mwod attempt. It’s a mob mob smash party at the Reebok Crossfit Games. (Smash Mob?) We are working on IR as a group with no equipment.

Fix your IR.  Yesterday. Because if I see you out in the world with missing IR it’s going to be like that scene in Fight Club where he takes the guy’s drivers license and tells him to get his life in order.  Or else.”

So get on it and get your 2nd easiest WLC point of the day – seriously – if you are missing points for not taking Omega-3 Fish Oil I don’t even know where to begin 🙂

See you all at the box today




Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. EMOM for 8 Minutes:
  • 3x Power Clean
  • 3x Split Jerk (all touch & go)
 Skill: Hang Power Clean

  • Sets of 5 Reps
B. For time:
800 Meter Run
  • 15 of each
  • Pull Ups
  • Alternating Arm Clean & Jerks with the KB
400 meter Run
  • 12 of each
200 meter run
  • 9 of each
::20 min cap::
WOD:3 Rounds for time:

  • 400m Run
  • KB Swing
  • KB Front Squat
  • Pull Ups