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Day 9’s drawing winner of our 12 Days of Christmas giveaway is @krazykiss79 who was nominated by @DanSpring http://bit.ly/1x89FEZ Congrats, Lorraine! Keep tweeting for 3 more chances to win. Just tweet @mobilitywod + #MwodXmas + person u want to give a 1-year Mwod Pro sub to.

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5 questions with Gray Cook; Part 2: Do You Favor a Specific Style of KB Swing? | Community Post Today we bring you part 2 of 5 of our ongoing conversation with Gray Cook. In our practice, we regularly see athletes performing swings overhead without the requisite thoracic and shoulder capacities to be able to maintain positions of high integrity. What we normally see are internally rotated shoulders, bent elbows, overextended lumbar, and forward head on neck tensioning compensation. Yes, you can swing this way (I personally think the overhead swing tells us a TON of information about an athlete both when they are fresh and when they get tired….) but it creates several problems. First, the terrible shapes and patterns that the athlete are reinforcing with the poor movement just ghost/reinforce dysfunction in other domains (like doing anything overhead…). Second, when that compromised overhead KB shapes lends itself to a terrible start for the next swing cycle. I mean who wouldn’t want to be overextended and disorganized at the shoulders and elbows before breaking the fall of heavy piece of iron. Needless to say, what if I did have full overhead capacity and solid spinal mechanics? Which is better, the Western American style kettle bell swing or the Hardstyle swing popularized by Pavel Tsatsouline through his previous work with the RKC and currently with StrongFirst? Gray: If biomechanics come in the play, let’s ask the biomechanist and then for practicality let’s have a discussion about time, process, and intention. I went to Dr. Rob Butler at Duke University’s K-Lab and did just that. What were the results of his study? Now we can revisit time, process and intention. 1. American Swing takes 28% longer than Russian Swing. 2. American Swing lower peak forces and lower average force during swing 3. American Swing requires weight overhead and we see reversal of hip extension pattern to hip flexion with weight over head Time: The American swing takes longer Process: The American swing produces less force but comes with a greater risk of UE/back injury—albeit any exercise does with bad form. Intention: If exercise is the goal, why would we want to do something that takes longer and produces less force? We should seek greater efficiency . . . not create unnecessary inefficiency. for links to audio and the last episode, go here. http://bit.ly/1CwMHfe (this is a community post) Kstar

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Pathology to Function Part II: Moving beyond “flexibility” | Pro Episode #82 Today’s MWod Pro episode is part II in our series about moving from diagnosis to function. If you recall in part 1, we noted that our athlete was missing full range of motion (including stability through rotation) overhead. Today we work backwards and examine her starting position. The MWod template is straight forward, before you go consulting an expert, make sure your athletes have full start, and finish positions. Like starting a dead lift with a rounded back is difficult to correct once under load, so too is reorganizing a compensated shoulder position. When Cawley and Evans originally proposed their 10 general characteristics of fitness, they defined flexibility as “maximizing a range of motion around a given joint”. The inherent problem with this definition (they are coaches and invented the Dynamax ball btw..) is that they are not coming from a physiologic position. Rather, they are speaking from a “coaching” perspective, and one that is over ten years old at this point. If we simply value a “one or zero” mindset about positioning and function, then it is easy to see why we continually see the same problems, set backs, and injuries ad infinitum. Maximizing a range of motion around a joint is exactly what athletes do when they compensate for restricted ranges of motion. Missing overhead? No problem, internally rotate your shoulders and buy your self some slack in that capsule and supportive tissue/musculature. Oh, that position is unstable and weak, but you have maximized your range of motion around the shoulder joint. Missing a good front rack shape? No problem, slide your hands so that your shoulders are in terrible position and jack your wrists. Boom, full flexibility. (Just not full Mobility) We have to account for the physiology of the joint (stable and best fit positions) when we assess range of motion and training. I know you can do a bunch of work in a crappy position, until you can’t because you are injured. Or until you loose. Or, you can make a better decision. Kstar Go here for the video: http://www.mobilitywod.com/episodes/ (Must be an m|wod pro subscriber)

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Thanks to CrossFit Reignited for hosting the Movement and Mobility Trainer Course yesterday. It was a great day with a great group of coaches!

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Thanks to CrossFit Invoke for hosting two great Movement and Mobility Courses this weekend. I hope you all take what you learned this weekend and start to get your toddler squat back!

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Thanks to everyone who came for the CF Movement and Mobility seminar at CrossFit Thames this past Friday! Now time to put it all in to practise!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Thanks to everyone for coming out for another great weekend of movement and mobility courses. This time St. Paul, MN represented and Side Door CrossFit was the amazing host.

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Is there a bridge from the injury-ridden world of the modern runner to the promised land that barefoot running and Born to Run have led us to believe exists? Can we live the running life free from injury? Is there an approach designed to unlock all the athletic potential that may be hidden within? Can we run faster, more efficiently and for longer periods of time? Yes there is. And yes we can. Ready to Run answers these questions just as Becoming a Supple Leopard answered injury prevention and athletic performance. Pre-order here: http://bit.ly/ReadyToRunMwod

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Maybe you’ve been watching some World Cup. So you’re naturally fired up. Good. It’s time to get into the groin. And I’m not going to lie, this corner of your hip is full of ugliness (a wretched hive of scum and villainy). Without complicating matters too much, when we often see the high hamstring weirdness in athletes, it usually has this up stream hip tightness as a feature. Get to it 2-3 minutes a side. Keep your glutes engaged. Test/Re-test with a deep squat. http://bit.ly/TmckeG

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Good to see supple leopard Jimmy Chin on the cover of Outside Magazine. You cannot climb and ski the way Jimmy does without paying attention to your mobility!

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Here I am working to improve rotational capacity and stability overhead. Working on the corner of the overhead. If the serratus anterior is stiff it does not grab the bottom of the scapula and pull it forward and out of the way. This leads to a lack of rotational capacity and stability overhead. The elbow defaults out. The specific goal of this Daily Rx is to solve for this. http://bit.ly/1eRiLAj Heads up – you must be logged a MobilityWod Pro subscriber to view this content. http://bit.ly/1eRiLAj

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NameMobilityWOD
OwnerKelly Starrett
Websitemobilitywod.com
Emailkelsi@sanfranciscocrossfit.com

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