WHITEBOARD – 23 June 2011
Workload:
Pick 3 mobility WODs and call it day.
Notes: If you do not know what mobility WODs focus attack your chronic issues, then you are not getting the most out of the mobility work.
How do I know what to work on? Look at a movement that you have a problem with. Round your low back when squatting (Look at hamstring tightness, inner thigh tightness, and short hip flexors).
Can’t rack a barbell in the front without wrist pain (Look at external rotation of the shoulders, and thoracic extension).
Can’t do a cossak squat (Wide stance, 1 leg squat side to side), without diving your chest forward (Look to hip impingement and increasing range in a flexed knee with a straight back).
When you sprint/run do your feet turn out like a duck? (Look to internal rotation of the thigh).
My point is, find a movement that you stink at because it is difficult for you to get into position. Once you have that, you have a reason to work the mobility WODs hard. If you don’t know what drill would address what, post up what you are having issues with and the community can help.
Pain cave people!
PS – Expect pulls from the floor, full shoulder extension and squatting tomorrow.
Beyul Training 
Hmmm… Hard to narrow down to only three things that need mobility help.
My top three are right quad is tight, shoulder pain on kipping pull-ups and overhead squats, and general hip inflexibility. I’ll be working on these.
I am going to hop in here and help if anyone has any questions ….
Brian ..
I would look to any mobility wod that works the hamstrings and external rotators of the hip both for the flexibility and quad tightness as limitations to these will cause the quads to work harder = tightness, of course you can address the quads directly as well
For the shoulders, if you are having more anterior shoulder pain, look for any rotator cuff and/or capsule wods .. most times anterior shoulder pain is actually limitations from the posterior shoulder restricting the bottom part of the humerus as it moves within the shoulder joint causing the anterior portion to rub = pain due to friction ..
Posterior issues can tend to be more rotator cuff and thoracic issues so those are good to look at
Hope that might help narrow it down
Olympic Day!
http://www.teamusa.org/about-usoc/olympic-day
And I am definitely going to work on my rhomboid and trap muscles today and their insertions. Ever since January, that is where I always see the most pain, especially with all the Oly lifting that will be had tomorrow.
✓
worked on hips, shoulders, and shoulders.