Rob, Diane, Joe, Jared and I recently attended the CrossFit Mobility Seminar with Kelly Starett. This message was driven home: Progress in the gym, as well as staying injury-free, has everything to do with getting your body in the optimal position to perform the task at hand.
Unfortunately, because we sit at a desk all day, spend hours in a car, have poor posture, etc., many of us aren't able to perform at full range of motion.
You MUST work on your deficiences EVERY DAY. This doesn't mean simply showing up 5 minutes early to class to yank on a band a few times in order to stretch your shoulders. Your mobility work must be done with intention and it must be done consistently. There are many different ways to attack this. Your best resource is www.MobilityWOD.com. Visit the site and enter your particular issue in the search box. Become familiar with a few techniques and do them every day. (Many of them can even be done at home. I stretch my hips every night in front of the TV before I go to bed). Ask us questions, too.
You know what your shortcomings are. So, get in there and work on them. You won't be fixed overnight, but you will see progress over time.
Even if you are very mobile, you still need to prep your body for your workout. To give you direction, we've purchased a set of posters that show you exactly what mobility exercises will best prepare you for certain CrossFit movements. Look out for these soon and refer to them daily!
Workout of the Day:
Three rounds for time of –
Midline – 3 sets of:
12 GHD sit-ups, unbroken
10 Glute-ham raises