12 Jan 2014
More Than Mobility
Why does it hurt when I do this?
I can’t go overhead without pain.
I through out my back the other day from that…workout.
I have torn, pulled, overworked, aggravated, snapped or broken something.
I’m super mobile.
I’m the definition of stiff, in all the wrong places.
I just bought a lacrosse ball, where do I put this thing?
It’s been a long time coming. It’s time for More than Mobility. A 5 week program intended to educate and provide the tools to increase your quality of life. Life is movement.
Presented by
Emile “Chestevez” Maxwell Connaughton
Cj “Healing Hands” Castro
Week 1: Assessment 45 minutes
Small group assessment to be booked. We’ll take a look from from head to toe to classify your restrictions. This will determine your level of mobility to individualize your focus throughout. We will also introduce the principles to effective training and maintenance.
Following Weeks will last 90 minutes-120 minutes
Each week will be addressed as such:
- Self Manual Therapy: Soft tissue release through rolling and smashing. Common restrictions with more effective ways of releasing them.
- Activation/ Corrective Exercises: Awaken dormant or weak musculature for full recruitment. Improve position and posture.
- Progressions/ Regressions: Know where you are and where you are going. Qualify yourself to move forward.
- Shotgun Fix: Quick fixes for specific issues when you’re under the gun.
- Facilitative Stretching
Week 2 Trunk Stability
Motor control basics starting from the midline. The trunk holds you together and translates movement more than any other part of your body. Unify your core with strength exercises and release techniques. We’ll show you the tools you need to stiffen the trunk to remove back pain and eliminate weakness. This will be the core of the program and translate throughout.
Week 3 Squat
Drills and skills to correct the movement that rules them all. Feet, ankles, calves, knees, thighs, and hips; what is holding you back? From the ground up we’ll address how we all squat differently. There are fundamentals that rule us all but our individual body composition defines your squat.
Week 4 Hinge
Similar issues when squatting can restrict us from bending over. The hinge classifies all hinging variations focusing on deadlift and swinging (translates over to cleaning and snatching). It’s all about finding the most advantageous position for the individual. This will unify the 2 weeks of hip dominance.
Week 5 Push/Press/Pull
Holy shoulders. Here we have saved the most troublesome issue of all. Our focus will be on re-stabilizing and building a strong foundation for better pushing, pressing, and pulling. If something is tight, it’s probably tight for a reason. This is more than just hanging out on a band and wrenching at the joint.
Program will begin in March. you will have the first week to attend an assessment. The following weeks will be held at 12 noon on Sundays (March 9th, 16th, 23rd, 30th). This is great for veterans, intermediates and new comers; learn how to manage your priorities and fix problems before and after they happen.
What you’ll walk away with:
- Fundamentals for improving movement quality
- Effective tools for soft tissue release, dynamic stability, and corrective exercises.
- Correct progressions and regressions for your level of movement.
- Systematic approach to mobility and training.
- Great times with Chesty & CJ making you less decrepit.
Cost is $280. Email chest@crossfit.ca.
Assess don’t assume,
Chesty
Warm Up:
dynamic lengths (coaches call)
20/20 banded lateral walks
10 goblet squats with a 2 sec pause
1 min plank hold
Technique:
Every minute on the minute for 10 min, 2 pause squats with a 3 second hold in the bottom position
+5 lbs from last week
Workout:
RX’d
3 rounds
25 wall balls 20/12
12 burpee box jumps 20″
25 double unders
Comp Team
3 rounds
25 wall balls 20/14
12 burpee box jumps 24″/20″
25 unbroken double unders
Recovery:
get a lacrosse ball in your hips and glute (2 min each side)
30 reverse dislocates (snatches tomorrow)
09 Jan 2014
Bigfoot Bounty
I’m glad I don’t have cable.
The search is on for definitive visual and DNA evidence of Bigfoot’s existence in “10 Million Dollar Bigfoot Bounty” premiering tonight on Spike TV. The episodes were filmed in the pacific northwest region of the United States where Dean Cain (old host of “Ripley’s Believe It or Not”) has lead 9 teams on an expedition to find the elusive creature.
I’m skeptical, to say the least, but it’s kind of fun to think there is something out there. I watched ‘A Goofy Movie’…
… a few times…
… okay, I wish I did have cable!
I hope everyone’s holiday hangover wasn’t too bad this week. Have an awesome weekend!
Richy
(Stay outta the woods)
Friday:
Warm up:
4-6 dynamic lengths
then
20/20 marching glue bridge
20/20 t spine bridge
20/20 banded elbow rotations
Technique:
every minute on the minute for 12 minutes
odd minutes: 2 deadlifts @ 80% of max deadlift
even minutes: 5 ring dips or 3 muscle ups
Workout:
Average Joe:
500m row
then
2 rounds of
20 d ball slams 20/12
10 weighted sit ups 45/25
then
9-7-5 of
deadlifts 225/155
dumbbell snatch 45/25
Comp Team
500m row
then
2 rounds of
20 d ball slams 20/12
10 weighted sit ups 60/35
then
9-7-5 of
deadlifts 275/185
dumbbell snatch 60/35
Saturday:
Warm up:
Listen to Andy and Lumber
Technique:
every 30 sec for 8 min 1 Turkish get up (right hand will be :00 on the clock left will be :30)
Workout:
with a partner, one person working at a time complete the following
80 thrusters 95/65
60 pull ups
40 thrusters
20 pull ups
Hit it hard in case you have to outrun Bigfoot one day!
08 Jan 2014
Local Farming Shredders
Coast Mountain Culture Magazine is a publication issued twice a year. They had a really great article in their summer 2013 issue titled: “Farming Turns“.
The article followed a few local pro skiers in Pemberton and their seasonal lifestyle of winter shredding, spring planting, summer growing, and fall harvesting. I thought it was a really nice story of some young professional athletes attempting to offset their carbon footprint from their global search of fresh pow through working the land and getting dirty in the off-season to support their communities as start-up farmers.
Not too bad of a lifestyle in my opinion!
Its a good read. Took me about ten minutes.
Happy Hump Day!
Richy
Warm up:
snatch warm up, coaches choice
Technique:
3×5 snatch balance
go lighter than usual here, think of this as snatch warm up
Workout:
Open workout 13.1
Average Joe
amrap 17 min
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 105/65
20 Burpees
30 Snatch 135/85
10 burpees
as many snatch as possible 165/105
Comp Team
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 burpees
as many snatch as possible 210/120
