Gone are the days where you had to traverse the gym foraging for your mobility and recovery tools. Lacrosse balls in the front of the gym by the coaches’ office, theracanes in the middle hanging from the I-beam, bands on the rack in the middle near the white board, and the rollers and mats by the back wall. In an effort to make your mobility and recovery more productive everything is now in the same vicinity. For those who haven’t had the chance to be back in the gym because of the holidays, the back corner near the notebooks is now the proud home to anything mobility and recovery related.
My other goal for organizing the corner is to add more structure to our sometimes aimless rolling and stretching. We’ve all the favorites foam rollers, sticks, lacrosse balls, bands, mats, and theracanes. New additions include stopwatches for timing each drill in your session, Kelly Starrett’s MWOD posters to give you ideas to improve your Goats and keep you supple, and the Trigger Point Therapy Workbook is out on the top shelf to further give you tips on how and where to roll especially if you have pain.
Here are a few scenarios for how to best use the new Mobility and Recovery Corner:
- I see that we are Back Squatting in the workout today. I show up 15-20 minutes early. I refer to the MWOD poster on squatting and pick 2-3 drills from the list that I feel will best help me improve my position before we start to warm-up as a group.
- I personally have a difficult time with overhead movements. Eventhough there might not be any overhead movements in the workout today I’m taking the advice of my coaches and CrossFit athlete Jason Khalipa and I’m going work everyday to improve things I suck at. I show up 15-20 mintues early or plan to stay 15-20 after and hit 2-3 drills from the MWOD Overhead Pressing poster. I make sure to ask a coach if I need clarification on any of the drills or refer to mobilitywod.com to hear the drill explained straight from the guru’s mouth.
- I’ve got this nagging pain in my low back. It comes and goes and although I’ve been stretching more but it has been lingering now for a few days. I tried foam rolling my back but it doesn’t seem to help much. I wise up and crack open the Trigger Point Therapy Workbook and look for the back pain chapter. Once there refer to the list under low back pain. Each muscle listed under low back pain has been found to refer pain to the low back area, and the more common culprits are listed higher than the more infrequent ones towards the bottom of the list (Read more about referred pain here). Spend some time working your way down the list, searching for junky trigger points, and massaging the ones you find. One session may make you feel better, but realistically it will take at least a few sessions.
The “examples” are definitely not an all encompassing list, but just a few ways to incorporate some of the new tools at your disposal. As 2013 begins, make time to improve your mobility in positions where you feel restriction and work on yourself when you feel banged up. Happy rolling!
5 Rounds for Time :
14 Box Jumps
12 Hang Power Cleans
27 KB Swings