Hey MWod Badnesses,
We’ve got a couple of items of note today.
1) San Francisco Crossfit (my home) turns five years old.
2) Happy Thanksgiving. We have a tradition in our house that we go around the table and say what we are thankful for (suppleness of course…)
3) We were asked by some bad ass friends in Japan to sketch out a basic mobility list. This is much akin to trying to summarize the sport of weightlifting, gymnastics, and sprinting into nine basic movements. It’s pretty much impossible. However, the following MWod would give you a pretty amazing start at enhancing your performance. There is not context here, and this is why most mobility programs don’t work or survive. But, as long as you are able to understand the why, here is the basics on how. Just remember to get your two minute minimum on each one/side.
KStar
Ps. Pie. Not Paleo.
19 Responses to “Episode 95: The Lower Body Basic List”
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Thank ful for MWOD~
Keep up the good work Kelly~ Thanks to the ladies of the house too!
Looks like Yoga
Thanks for MWOD, CrossFit, Family esp our new little guy Spencer!
Congrats on 5 years bro, that's the bomb!
I'm thankful for my newfound understanding of how to unglue my business. Thank you MWod!
KStar, Happy Thanksgiving… I am thankful for the time you spend to help us.
Everyone who reads this blog is Thankful for all the life changing information you lay out. Increased performance is nice, but having pain & tightness leave the body is priceless.
Today's MWOD is great if you have the time, but if you are short on time, what do you think about just incorporating the 2 most basic mobility movements:
1. Squat (paleo chair)
2. Dead hang from bar (feet grazing the floor so back relaxed)
These two mobs seem to have the highest pay off and incorporate the largest area for the least amount of time/effort required. Thoughts about most impact lower/upper body for limited time from the expert?
I'm thankful for CrossFit it's changed my life.
I'm also thankful for this blog and for Kelly's insane generosity of knowledge and experience, it's has made me a better athlete, coach, and therapist.
This is one I'd add. It's helped me tremendously with squat prep. I've definitely tweaked here and there, but the inspiration came from this video. http://www.youtube.com/watch?v=Gew1zfbnMPw&feature=related
This is the best resource ive found on mobility (and ive spent a lot of time sitting at a computer so its exactly what i need). I found the blog today and after applying some stretches of yours i had the bes workout of my life. I feel better put together after one day. I can tell this blog will have a huge impact on my sport and life and feel very grateful! I am in the process of becoming a qualified trainer and this is going to help me so much. Where do you get your information: what degree/ courses did you take to attain such a prolific understanding of mobility and biomechanics? Thanks again i feel like ive hit the jackpot with this blog! George.
@george.
KStarr is Technically Dr. Kelly Starrett DPT.
He has a clinical doctorate in physical therapy.
I think Kelly would say though that what he's teaching us comes more from his time working with clients as a CrossFit trainer than his formal studies. At least as far as the practical content is concerned. He was an affiliate owner before he achieved his Doctorate.
You can read his bio on the San Francisco CrossFit site.
http://www.sanfranciscocrossfit.com/coaches.php
His sense of humour has no known source, probably because no-one wants to be held responsible.
Kelly,
Thank you for freely providing your great mobility knowledge to us! Happy b-day, San Fran CF!
So today's Mwod is a chipper… ;P
THE PAIN!!!
Thank you Kelly, you have a great thing going here!! Hope you are having a Happy Thanksgiving.
I would second Metric's comment that KStar's approach is unique to Kelly based off his experiences. His athletic persuits, schooling, experiences at the Stone Clinic, working with his athletes& clients on a daily basis and his dedication to achieving excellence & assisting others in their journey to excellence give him an unmatched knowledge base.
Love your stuff, this was much needed in the CF community.
I'm just coming back from a month and a half on the floor/in bed with sciatica-type issues and am struggling to reach my knees in a forward bend (tight lower left glute) while my squat is almost back to normal (tight calf muscle – soleus?).
If you happen to have a link or a few seconds in a video to help me out I'd be VERY grateful. I try to stretch a little every hour every day.
Love it all Kelly. I've been following this blog since the beginning, and have to say it has radically changed how I approach my fitness and mobility everyday. When others at work take a 10 min. coffee/smoke break, I'm heading to the extra room to do mobility. Never felt better. One I'd add is the paleo chair, but other than that, you hit most of my favs.