Happy Saturday Supple Legions,
Before we begin, let’s introduce a new feature to the Mwod.
Yes, it is the Celebrity Goat Death Match.
What is this? We are going to find amazing athletes and expose their dirty mobility.
We are going to publicly kill their mobility weak spots if you will.
To introduce the concept, we have a special treat planned: Let’s perform a thought experiment, shall we?
You are in an airport. You see one of the fittest, most awesome athletes on the planet. This person also happens to be supper laid back, humble, uber mensch Chris Spealer.
He is: 1) Eating Paleo with a dessert bias?
2) He is dominating a trash can in baggage claim with his inner thigh.
3) He is Performing Fran for the first time. Again.
If you said number 2, you guessed correctly! As a prize you get to:
Test: Squat wide/Get into a deadlift with a wide-ish sumo stance
Wod: 2-3 minutes in the couch, and the horror that is the reverse ballerina Spealer stretch.
Re-Test: Forward roll to stradle…Just kidding, use the same movements as before.
Pay close attention to how your pelvis wants to rotate in the bottom of the squat. Tight Adductors typically will drag the pelvis into a posterior (spill water out the back of your pelvis) position. Can you stay tighter with less effort after working on the reverse ballerina?
Homework: Learn the names of your pelvic bones. Bonus: Onto what structure does your rectus femoris attach?
See you tomorrow.
Kstar
25 Responses to “Episode 14: Celebrity Goat Death Match: Chris Spealer”
Trackbacks/Pingbacks
- Thursday 110505 | CrossFit Twenty
- Saturday 5.21.11 « Crossfit South Bend blog
- CrossFit Draper - Forging Elite Fitness. Call 801-971-7020
- 7/13/11
- August 22nd: CINDY | Crossfit Westside
- WOD Friday Dec 2, 2011 | Black Hills CrossFit – Forging Elite Fitness
- Couplet Poetry
- Pain Pt. 4
- WOD – 5/2/12 | CrossFit Regeneration
Leave a Reply?
Mobility Courses
In the Media
MWOD Named a Top Blog of 2011 by...
Friends of MWOD
MWOD Banner
Add our banner to your page. get the code here
"Hey look, there's a trashcan!"….love it! Does the rectus femoris attach to the knee cap?
I always thought it was the hamstrings that caused the "butt wink." Good to know its the adductors. Oh and I'm not sure if it happens to anyone else but my hip pops just about every time I get into the reverse ballerina stretch.
Kelly,
You may be one of the most intelligent and entertaining people that I've ever met. This stuff is great! I will definitely use it to improve my mobility. I imagine that these techniques will be much more useful than my trips (3x a week) to hot yoga.
Oh, and props for being able to do anything that resembled mobility in your tight ass jeans. Rock on, my friend.
Much love,
Web Smith | SICFIT
http://www.websmithblog.com
AN ONLINE TEXTBOOK ABOUT HUMAN ANATOMY AND PHYSIOLOGY
http://getbodysmart.com/index.htm
Wholy shit. This has been my favorite ModWod! I noticed an immediate difference in the bottom out position of my squat (both wide and narrow stance). Totally was able to stay tighter with much less effort.
Kelly,
You are going to be in CT shortly for a mobility cert, correct? Hope to meet you there!
Spealler has a goat??? I don't believe it!
Another great post KStar – gracias – keep up the great work!
Talk about a shaman's blow! Couch stretch gets me every time. Rectus Femoris attaches at the iliac spine?
Great MWOD to do after a long bike ride. Felt like my hip was going to cramp, had trouble finding a flat surface the correct height. I feel great now though.
Another thank you to KStar for posting these MWOD's. See my stretching thread, have you read this KStar because your blog is exactly what I asked for last year:
http://www.board.crossfit.com/showthread.php?t=47487
Rectus Fermorus – fancy name for one of the quads, origin at the iliac spine (back of the hip?)and inserts at the patella tendon to the tibia.
thanks,
b
Today's MWOD was great! The hip/squat stretches have been particularly helpful for me, since I spend so much of my graduate-student life hunched over a desk reading or typing. But I've especially been waiting for an MWOD focused on adductors/"medial hamstring" bits, so thanks for posting one. I'm looking forward to seeing what's next!
-Nick
Kstar how come I can't do the reverse ballerina spealer stretch. when i do it with my left leg, I get a pain on my hip joint area of my ass (don't know the terms) telling me that "you can't go past this range son".
what do you think this is?
This was the best episode yet. Bet you got some interesting looks by massaging Spealler on the floor of the airport and them making him leg up on a trash can.
Aside from the awesomeness of that, this one made a difference in my bottom of the squat position.
The past however-many episodes have made a noticeable difference in my loaded squat, and I am getting at least an inch or two below parallel without ant sliding of the knees. Hells yeah!
Thanks K
Just started doing these with CFE and man am I glad you are putting these up. Loving the mobility and range increase I'm already getting!
KStar.
Ive been doing Stretches since day 1. I have hyperlordosis and these hip/glut area stretches are helping me. Would you be able to do a BLOG that focus on the low back please. it would be much much appreciated.
Cheers
ALex
Great stuff once again,
I have personally been able to improve my heavy lifts from these movements alone. As well as see many of those who train @ my box advancing as well. I feel as though i owe some sort of fee. Thanks a million.
Evan
Love the reverse ballerina, especially on my left side!! Brilliant stuff KStarr!
Found another goat, hard to stay in a neutral trunk position, all my mental effort was to stay in form adnd my back is very tired now. After studying the anatomy as rx’d, it seems clear that my broken L4,L5 & pars complicate my ability to move well. Great site Kelly and team.