Friday 150904

For time:
Run 1200 Meters
21 Power Cleans 115#(75#)
21 Pull Ups
Run 800 Meters
15 Power Cleans 135#(95#)
15 Chest to bar pull ups
Run 400 Meters
9 Power Cleans 185#(125#)
9 Bar Muscle ups

Post time to comments or BTWB



For the most part, all of us have some sort of mobility issue that affects our performance.  As coaches, we try to throw many mobility option to you via class time or individually.  Let me tell you, there are TONS of options for mobility, so much so that it can be really overwhelming choosing what to do before a workout.  This article will help you prioritize your mobility for the task at hand.  Before I post the article, let me give you my 2 little gems of wisdom when it comes to mobility.

#1 – Our biggest concern is safety!  Safety equals a strong bracing of the spine/midline.  If you know that you have strong issues squatting with a neutral spine or going overhead without giving up the goose in your lower back, YOUR MAIN mobility concern should be to work on the thoracic spine and hips.
#2 – LOOK AT THE WORKOUT!  We see people come into the gym, grab a foam roller, and inherently roll their quads, whether the workout is shoulder press or thrusters.  Take a look at the workout and see what glaring mobility issues the WOD presents and start there.  If it is all overhead/pulling work, trust me, your quads can take a back seat to your overhead position.

Here are some key takeaways from the article PRIORITIZE YOUR MOBILITY – Tony Gentilcore.  See fill article here.


I see too many individuals performing mobility drills without actually having a legitimate reason. They just feel that they need to do it. It’s almost as if they truly believe that their entire body “needs” mobility.

Stop. Please, STOP!

Before you go any further, put the foam roller, the lacrosse ball and the stretching strap down for two minutes.

I’ll use the shoulders as an example. Here’s what you need to know:

  • Should you perform an excessive amount of mobility drills if your shoulders already have plenty of range without any limitations? No.
  • Should you perform a couple short mobility drills for your shoulders if they’re especially tight/naggy due to a recent workout, but typically have very few limitations? Yes, go for it, but keep it light.
  • Should you perform a handful of mobility drills for your shoulders if they’re especially tight/naggy due to a recent workout, but are usually limited in several areas? Yes, definitely: address what needs to be addressed.

My point: have a legitimate reason for performing mobility drills with a thoughtful goal in mind. Don’t just do it to do it; have a purpose.

Case in point: apply mobility where it is needed most at the time of most need.

Simple enough? Yes, but that’s the point!

For example: it wouldn’t make much sense for me to focus the mobility program solely on shoulder/thoracic spine drills for the aforementioned college football players. They wouldn’t benefit much since they aren’t really lacking in those areas.
Always make sure there is a reason as to why you are doing what you are doing when it comes to mobility.


You’re not always going to need mobility everywhere in your body.

Note From TG: Read THIS (<— it will melt your face)

It’s important to be able pinpoint what areas may need the most attention.

I’ve created three short mobility sequences below, where the body has been divided up into three separate compartments: lower, middle and upper. Select the compartment that you need to focus on the most.


1.) Lower Compartment

If you’re someone who has a tough time loosening up the areas of the calves, ankle and feet, then give this mobility drill series a try for 2-3 rounds:

  • Lacrosse Ball Rolling
  • Lacrosse Ball Pin and Extend/Flex
  • Tibial External/Internal Rotation Shifting
  • 1-Leg Ankle Rocking

2.) Middle Compartment

Do you find it challenging to get limber in the hips, glutes and posterior chain areas? Try out this sequence for 2-3 rounds:


  • Quadruped Rocking
  • Inchworm
  • Hip Series: Spiderman, External Hip Rotators, Lateral Lunge w/Toes Up

3.) Upper Compartment

Tight shoulders? Naggy thoracic spine? Give this series of mobility drills a shot for 2-3 rounds:


  • Overhead Floor Slides
  • Scap Push-Up
  • Lateral Crawl
  • Linear Crawl
  • Quadruped Thoracic Spine: 4-Way Reach w/1-Leg Abducted

We do our best as coaches to prepare as much as possible, but there is no way we can hit every mobility issue that will arise, so prioritize if you have an extra 5-10 minutes before the workout.


-The gym is closed this weekend, BUT we will be having a class both Saturday and Sunday morning at 7am.  get outside and enjoy your Labor Day weekend

-This Saturday night we will have an Unofficial End of Summer Party @ Ratio Beerworks at 7pm.  Come enjoy some cocktails and meet some of the new faces and reacquaint yourself with some of the old ones!!

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