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Flexible Schedule

By Marcus | In Events and Announcements, Mobility | on March 10, 2011

Nick knows mobility is FUN

We’ve been running for a bit now with our scheduled Thursday make up day. For those of you that want to come in on the off day, we always encourage you to work on skills or just foam roll and recover. Well things will be a little different starting today. We will be programming mobility WODs on our traditional “off” days (Thursdays/Sundays) to help you improve your performance and stave off potential injuries.

Now if you just groaned and rolled your eyes, you are probably in the greatest need for some mobility work. It’s no secret that your trainers are big fans of Kelly Starrett’s work over on the MobilityWOD website (hint: that’s why it’s in the links bar to the right side of our page). Now granted, some of us are a little more zealous about the stretches than others, but we all agree they are on the must-do list. We also recognize that some of you may wonder if you’re doing the stretch right, so that’s where Thursdays come in. We’ll be programming a couple movements and while we will include videos, we will also be happy to help you with the stretch should you drop into the gym.

Let’s agree to make these mobility practices a new habit and post to comments when you have completed them. While some of the videos may require equipment (stretch bands) that you may not have at home, we’ll try to only program those on the Thursday that you can swing in for the day. Sundays should be easily able to be done at home.

Enough preamble — here’s today’s first stretch, one for the shoulders:

This next mobilization will help you with all the musculature involved in getting full extension in the snatch and in jumping. Quite timely for this month’s challenge, right??


Reminder: Tonight after 7pm class we will be heading to Malibu Fish Grill post-WOD to meet/welcome Jason R. and for Nick’s belated birthday dinner!


WOD 03.10.11

Make Up & Mobility Day

Mobility WOD “Day 101/365”

Mobility WOD “Day 185/365”

5 Comments to "Flexible Schedule"

  • Anna says:

    March 10, 2011 at 7:18 AM -

    Does the mobility WOD completely replace make-up day, or in addition to it? Does that mean I can’t do that super fun Tuesday WOD tonight?

    1. Marcus says:

      March 10, 2011 at 7:38 AM -

      @Anna – good question! Sorry I wasn’t clearer on that — the MWOD is in addition to our usual make up day.

  • Becky says:

    March 10, 2011 at 8:39 AM -

    What a great idea folks!
    have fun tonight at dinner :)

  • Michael H says:

    March 10, 2011 at 9:19 AM -

    I did my hip mobility last night against the couch. 2 rounds, 2 min per leg.

  • Nik werre says:

    March 10, 2011 at 10:27 AM -

    Hey coaches!
    So yesterday was a heavy day on the program- ended up with pr in both snatch and c&j 160/215#. Had more in the clean but didn’t wanna push it.

    Decided to switch up the cycle (too many heavy days). Theone I moved to is positioning and technique oriented with pulling strength as well. Probably what you’d like me to do.

    Springs just round the corner! Boo yaaaaa!

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