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Take Home Test

By admin | In Anatomy & Physiology, Mobility, Olympic Weightlifting | on September 7, 2012

Almost everyone who walks through our gym doors comes in with some kind of mobility issue, be it from a previous injury, poor posture, or a lifetime spent in the seated position. These issues may have been easily ignored or just nagging from time to time until one day you decide to take on multi-joint, functional, full body movements, and you get injured. A much better approach (besides being a supple leopard to begin with) is to determine where your inflexibility originates from and diligently mobilizing (stretching and/or rolling) the area.

We’ve posted about and linked to Kelly Starrett of Mobility WOD many times before. As a CrossFit affiliate owner and physical therapist, he provides a huge amount of information on his site. They’re applicable to all the lifts and movements we perform and it takes a few minutes of your day to watch his video and do the homework.

Today, your homework is to take the following tests and report back. The first video is a test for hip vs ankle tightness in your squat. The second is for hip vs shoulder tightness. Often times tightness in your lower body will prevent full range of motion in your upper body. It’s important to know the cause of your tightness or you’ll dedicate a month stretching your shoulders only to find out the root cause is your hips!

Obviously there are many more tests and other areas of immobility but these are a few common ones that are easier to spot. Post results and questions to comments.

WOD 09.07.12

Back Squat 3×5

5 Rounds:

  • 5 Power Cleans
  • 10 Toes to Bar *
  • 20 Squats

Rest one minute between each round.

*Sub 2 knee raises for 1 toes to bar.


5 Comments to "Take Home Test"

  • Amanda says:

    September 7, 2012 at 9:45 AM -

    Obviously current shoulder “problem” aside, I failed double on ankle… yes, Ruth, we already knew this.

    1. Ruth says:

      September 7, 2012 at 11:27 AM -

      @Amanda, Yay shopping spree for flats!

  • Josh says:

    September 7, 2012 at 1:18 PM -

    Ankle flexibility, fail. Shoulder flexibility, horribly failed.

  • Sean says:

    September 7, 2012 at 1:34 PM -

    Fail shoulder test and failed ankle test. No wonder OHS are the bane of my existance.

  • Ning says:

    September 7, 2012 at 4:08 PM -

    David said “We are awesome!”

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