Hey Mobility Kings and Queesn,
Thank you so much for your support with this project. We had over 30 thousand hits this week with over 20 thousand unique mobility fans. The message is clear. I won’t let you down.
We have a special guest today, Raphael Ruiz, from 1441SC.COM. Raphael is in town coaching sprint mechanics and improved athleticism to some some very lucky kids. So we’re clear, in case you happen to be in Tampa and want to destroy the NFL combine, Raph is your guy.
Coach Raphael has a great trick for spotting a great bio-marker for potential ACL injury, the Navicular Drop. (Homework: Wiki your feet on the web and see if you can spot your own navicular bones.) Remember that nothing happens in your body out of the context of human movement. We are going to revisit the valgus athletic knee again. When your coach cues you to get your knees out, not only is this a stronger position in which to generate power, but it will protect your precious ACL’s. (Homework 2: Where is your ACL? Can your hamstrings act as a second ACL?)
The key: We can change poor mechanics. Don’t blame the Q angle or trochlear notch depth! Blame the crappy squat. Change those mechanics!
Test: Deadlift set up position, Active bottom position in the squat;
Mob: Try and stick the head of your femur out your bottom.
Re-test: Deadlift and Squat Positions- Did anything change? Which YOU would you rather do high rep cleans in?
Enjoy your new PR’s. We are going to pick it up a notch next week.
Sneak peak: Running fixes! How to survive the Airplane! Guest super star Crossfitter Chris Spealer! And…. Vegas!
See you tomorrow.
Kstar
ps. We have a new link to the right of the blog that you can now post on your websites.
24 Responses to “Episode 07: Bro, Your Navicular Bone Dropped”
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Terry Tate says break time is over. The svelte pain train!
Dude! Rocking the Munster top, love it!
The best of Crossfit Journal was always KStar stuff. Now we get some every day! Having an MWOD to do has taken me from the once in a while category to twice a day. MWOD in the morning and a brief 30 sec to 1 min review of all the mobility exercises so far before or after the main site WOD. Now if only Kelly could get Brand X to post a scaled MWOD for those of us too tight to get into the starting position on some of these! Thanks immensely Kelly.
If you haven't met or studied Raph's info, hit his website it's awesome. I actually wanted to Mr. TTMJ John W getting some MWOD done, but I can only dream.
Week 1 recap. M-Th performed the MWODs. Purposely did not MWOD Fri and Sat. Sun AM awoke feeling tight in all the usual places – left high ham, lumbar, etc. Purely anecdotal data. Will perform several MWODs today and reassess later in the day or tomorrow morning.
Kstar, keep us MOB Deep bro.
Done. After the two shoulder days, which felt absolute horrible btw, this was all nice and comfy.
Talk about immediate results!! Today was awesome, followed this up with a couple minutes on my quads with couch stretch. Barefoot run to the lake for a dip was ecstasy thanks to the MWOD
Painfully delicious. Felt a slight pop in my right hip (the one with the Glute Medius reattachment) and the bit of sting from that pop was replaced by a bit more freedom of movement.
Great stretch. My retest was much easier on squats and better ROM with the DL stance. I can actually target this stretch with the bottom of the DL.
Loving this MWOD. Did all of them this week and since today was a rest day, I re-did most of them. No test/re-test, but just standing in the kitchen afterward, I had this really strange feeling. Like I could feel my body "balancing" on my feet. Weird…
I'm in a world of hurt today – Post WOD DOMS has set in seemingly all over and this is usually when I avoid the mobility stuff because I'm sore.
Did MWOD anyway: 5 minutes a side with the femur out the butt move.
God, this is friggin' great!
This one felt great! Gonna do this WOD more often. Really helped the DL/squat position.
Kelly,
Thanks for doing this. I am already seeing differences. Granted, since I an stiff as a board, it doesn't take much to improve. I am not going to be 'that guy'. My lacrosse balls are on the way and I got my stretch bands yesterday
I love happy endings
I think this video expresses what's going on with my ankles right now. This summer i've been heavy in beach volleyball, and i couldn't pinpoint exactly what's going on with one of my ankles. I think from all the jumping and landing, my ankle has suffered from that internal rotation.
Oddly enough, i feel strong in the squat, knees stay out, but flexibility is still a big limiting point when it comes to OHS or the snatch. Going to work on this, thanks.
We used the stretch this morning before doing some Max Effort Jerk Supports and it worked wonders. Most of my athletes were able to firmly stabilize themselves by maximizing their glutes at the apex of the lift. Thanks Kelly, this blog is a great service!
i can barely get into the position when i externally rotate my leg. guess that is why squats don’t feel good to me. after doing some of these mobility works and seeing how tight i am it is pretty impressive how little i am getting injured at soccer lately. i hope i can fix my mobility issues.
I thought I was the ONLY one with knocky knees…I mean, Navicular Bone issues. Thank you soooo much for the pointers and stretches.
one of my favorite mobilityWOD videos. love the ending. looks like a great community of people. keep spreading the gospel of mobility and proper movement. can’t get enough of this stuff!