Improving joint mobility
Dynamic joint mobility exercise is an integral part of our program here at CrossFit Portland. These exercises should find their way into your daily routine for for the best result. The Intu-flow DVD series or Ageless Mobility from RMAX is a good starting point if you’d like to work on this more at home.
If you have identified a trouble area, frequent work can payoff quickly. Simply target the trouble movements several times daily in very short, focused sessions for 2-3 minutes at a time. In addition, be aware of any daily activities that may negatively impact your posture or movements. Work to correct your posture during these activities, and be sure to perform mobility exercise to counter the effects. Remember, you are only training for around one hour a day. What you do during the other 23 hours can either support your fitness and health goals, or inhibit them.
The joint mobility work will allow you to reduce the residual muscle tension from training or other activities, decompress the joint capsule, and bring nutrition into the joint. Don’t neglect your mobility work!
CrossFit Total Saturday
Congrats to all on some fine lifting! We saw many PRs, then after our session it was off for some much needed re-fueling…
Jake - 1000, 5.0 (bw ratio)
Jim - 1050, 4.7
Scott - 790, 4.61
Kyle - 815, 4.17
Wally - 585, 3.28
Sue - 360, 3.24
Bill - 530, 3.09
“L” Sits
Tara, Jason, and Lisa display the “L” sit. All of them can perform easy 30 second+ holds. This exercise, borrowed from gymnastics, requires great core strength and stability. It also requires flexibility in the hamstrings. Many who attempt this are limited by poor flexibility.
Do your range-of-motion work daily for best results. We will be working toward everyone having a solid “L” sit by the end of the year!
Rowfest
For time:
Row 2000m
50 Wallballs
Row 1000m
35 Wallballs
Row 500m
20 Wallballs
We did the main CrossFit.com WOD tonight (9-19), some completed it as a solo effort and some in team fashion. Get some!!
CrossFit Total this Saturday
All CrossFit Portland athletes, past or present, are welcome to join us this Saturday, Sept. 22 at 12 noon for a CrossFit Total day. We might add in 1RM weighted pullups just for fun, time and energy permitting. It will probably take around two hours, and we’ll likely meet somewhere to eat afterward. Come in and move some iron!
Clean and Jerks
10 Rounds:
1 minute clean & jerk
1 minute rest
We are trying to get in outdoor workouts while we still can! From ground to overhead, barbells or dumbells.
Precision Jumps
3 minutes each, no rest:
Row for distance
Precision Jumps*, only saved landings count
Pullups
Renegade Rows
Low ring jackknifes
*The precision jump is borrowed from Parkour, and is great exercise in accuracy, body control, balance, and agility. These simple trainers are very easy to build, and will build skill and confidence allowing one to move to smaller platforms.
Handstands in Weird Places
I recently returned from a trip to the mountains of Eastern Oregon. Here is a handstand on the Elkhorn Crest Trail, 8300′, while a storm brews in the distance. Check out my blog in a few days for some thoughts on the great outdoors…
-
CFPDX to Host Performance Menu Olympic Lifting Seminar
CrossFit Portland is excited to be hosting an Olympic Lifting seminar put on by Greg Everett and Aimee Anaya of Catalyst Athletics/The Performance Menu on Saturday & Sunday June 7-8, 9:00am - 4:00pm
The Olympic lifts develop unparalleled explosiveness for athletes of all types, but because of their relatively great technical complexity, they are often performed incorrectly, limiting their effectiveness, or even avoided entirely.
For more information and to register, visit the Olympic Weightlifting Seminar page at the Performance Menu.
CrossFit Portland Around the Web
Scott's Cookbook
