A few weeks ago, I was gifted (anonymously) a spot at the CrossFit Movement and Mobility Seminar in Tampa. Continuing education has always been an important part of extending my knowledge so that I can best offer you all the latest and greatest in your pursuit of increased health and fitness.
This weekend was incredibly beneficial both from a coach and athlete perspective. In short, we spent nearly nine hours learning how to diagnose and best address peoples movement deficiencies in order to help prevent injury and increase performance. At the end of the day, the goal of all the mobility that we do on a daily basis is to improve your position in order to move better.
Here are my top three takeaways from the weekend:
1) There are three different techniques when it comes to mobilizing, and what works for one person won’t necessarily work for another.
2) The joint you load first is the joint you load maximally
3) Not nearly enough time is spent on recovery
What does all this mean for you guys?
First, we have taken special consideration in the programming of our normal daily MWOD to allow for the differences described in #1 above. That is why you’ve frequently seen two different options when it comes to mobility. For instance, hyper-mobile athletes do not see the same benefits from banded mobility techniques as most other people do. They have a special set of needs to be addressed in alternate ways.
Second, we will continue to hammer into you guys the necessity to move the correct way from the start. The one liner above, “the joint you load first is the joint you load maximally,” applies to ALL movements that we do on a daily basis. As an example, if you find yourself bending the knees first when you squat (as opposed to sending the hips back first), your knees will take on the majority of whatever load you’ve got on the bar. I think its quite obvious that this is not desirable from the standpoint of healthy knees!
Lastly, we’ve begun to institute mandatory post-WOD recovery. This is something that I’ve long found the majority of CrossFit and general fitness enthusiasts do not do nearly enough of. In my prior work with professional athletes, we had them doing recovery on a 1:1 ratio – meaning that for every hour that we spent training, we made them dedicate an hour towards recovery. Now, us “real world” people simply cannot afford to spend that amount of time in recovery, but there are simple things that we can do better. Our post-WOD recovery is just the beginning.
Keep in mind that the whole idea of recovery is to get a full return on your investment, i.e. the actual workout you just did. A few benefits of this come in the form of: increased energy, a boosted immune system, reduction in injury potential, improvements in tissue quality, and a readiness to perform at your full potential in your next session. Don’t neglect it!
Now, what should you be doing on your own?
– Don’t neglect the MWOD and post-WOD recovery when you’re in the box
– Spend 15 minutes per day on mobility techniques
– Be on the lookout for your very own personalized mobility plan to be released soon!
If you’d like to hear more about it, simply ask and I’ll be happy to talk your ear off for as long as you’ll listen!