Hey Crew,
I’m back late from Seattle and have to coach in 6 hours.
Today’s Mwod is about feeling the difference in a mobilization by biasing movements in different orders.
Load sequencing changes will result in different tissue biases. Remember that no one can feel your particular restrictions like you can. So understanding how to bias different movements will give you better chances at hitting your business where it counts.
The airport sucks. You might as well make an ass of yourself and do a little improving. I just look at it as another way that I’m outworking my opponents.
Try to collect 8-10 minutes exploring the differences between flexion then external rotation or, external rotation then flexion.
Tweak it to meet your needs.
Kstar
14 Responses to “Episode 37: Bias Bias, Hip Er plus Flex, FLex plus ER”
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Kstar!
Awesome cert this past weekend! Thanks for helping to massacre the piles of fuzz I've deposited all over my body!
Thanks for doing the right stuff!
Jesse
Oh and I almost forgot, I'm GFY-bias CrossFit
Kstar~
Been doing MWOD since you started it, did FGB Sat, last year was in the 280's, this year hit 319! Focused on MWOD for the warm up. THANKS for sharing the good stuff~
Your flexibility makes me jealous…
K Star…
You the man, oozing knowledge & humor! Very informative & hands on, loved it! I've already started applying some of techniques already & I instantly feel more efficient & mobile. I'm currently training for Strongman Nationals & I think this is the missing link I need for ultimate recovery & performance. Thanks for ripping me apart & my parts.
Regards,
Benji Ehlers aka "Sausage King"
Kelly,
Got an off topic question. What kind of jeans are those? I've never had a pair of jeans I could stretch that far without tearing. Also pretty hard to find good jeans that fit when you have squat legs and rear. Been having to buy jeans with waist sizes way too big to fit my legs. OK enough talk about clothes. Love the site!
Kelly,
Thanks for continuing to put an MWOD together. It is really beneficial to everyone. I have a question about what I should sit on at work. I know you say sitting in front of a computer all day is "slow death". I do not have much of an option, as my job is heavily computer based. What do you suggest as the best option for a "chair"? Should i raise my monitor up so I am standing all day, or maybe sit on a yoga ball? Any and all thoughts would be greatly appreciated. I currently sit on a simple chair that does not recline and I try my best to stay on the front edge of the seat so I maintain decent posture throughout the day.
@ Tom - try a standing desk for a while, and see how that works for you. The only good chair is no chair.
I second the question about the jeans for the same reasons.
Thanks Kelly for continuing to do this even when your schedule is so tight.
Last light I accumulated 25 minutes between the lower back mobility WOD (lying cross over stuff), some foam rolling, the lacrosse ball lumbar mobility work and some calf stretching.
KStar - have a request for an mwod….I feel like I undo all my shoulder goats and then redo a lot of them at night when I sleep on my side with my shoulder bearing weight. Any suggestions/guides on sleep positions/mobilities would be awesome.
Outstanding site and much appreciated. Any advice for raging elbow/forearm pain aggravated by BJJ (gripping) and shooting (handguns) gripping and extension. Again, thanks for the effort- you have quite a following from those of us in the 'high mileage' category.
Jim- CF Oklahoma
I'll second what Josh said. I have issues with my shoulders coming forward (bad posture) and now that I have become more self aware lately, I know sleeping on my side definitely isn't helping the problem.
I busted out this MWOD in the Memphis Airport yesterday….. my layover left just enough time for some Chair Stretching, a 10 Minute Squat and the Bully Stretch - Thanks for the inspiration KStar, I always go numb sitting in Airplanes and this made it 10 times better
I was watching another member of my gym roll out and I kindly let him know how you want us to do it. He was thankful. Until he wasn’t
love this site and going through each day! I continue to learn more and improve, thanks so much