Thursday, January 21, 2010
Wednesday, January 20, 2010 at 08:45PM Great work to all foundation trainees on Tuesday night! In terms of scheduling for tonight- Ryan had to leave last minute for the weekend. I would like you all to attend either the 6:15pm or 7:15pm classes this evening. I would rather keep the foundations classes consistent (with same instructor) and prefer for you to resume back on track next tuesday. Please contact me directly via email if you have any questions or concerns.
Nice work Jenny (finishing off her medicine ball thruster)!
WOD for Thursday:
Bent-Over Rows
3-3-3-3
Strength Grid 5 sets (scale as needed)- rest as needed in between sets
Tabata Runs (16 rounds)- 20 seconds of work; 10 seconds recovery
We will be doing these in the alley. It will take 8 minutes. Your objective is to cover as much distance as possible over the course of this time.
ANKLE MOBILITY: The Importance of Ankle Mobility
We asked Lauren, our physical therapist, for advice on ankle mobility and its relevance to crossfit:
Q: What’s the importance of ankle mobility?
R: Lack of ankle mobility will have a direct impact on the knee. The same bones that create the knee joint, create the ankle joint. If you can’t get enough ankle dorsiflexion (used in squatting), then your mechanics will compensate at your hip and lower back in order to compensate for the lack of ankle mobility. Subsequently, this will create unnecessary strain at the joints and poor efficiency in weightlifting, which can limit your progress.
Q: How would you access this? A quick rule of thumb, stand with your toes facing the wall, and bend at ankle to the point at which your knee hits wall in front of you. If you are unable to keep your heel down and let your knee touch the wall, then you don’t have the appropriate ankle mobility with regards to deep squatting and lunging.
Q: What exercises/ankle mobility drills would you recommend?
1.) Resistance Band Lunges:
Using a resistance band around ankle and keeping foot flat throughout the movement, lunge till your knee approaches your toes (do not come any further). If you feel any pain in your knee, modify this range of motion. (Your hips should be in line with knee at all times)
2.) Foam rolling (in calves)- Provide pressure using your bodyweight to the area where you experience tightness. This is recommended 5-10 minutes prior to and after exercise.
3.) Wall Squats (Please refer to below pictures):
Set up- feet hip width apart, hands in line with shoulders with palms flat, extension in back, tight core.
As you descend keep hands in place.
Stop where knee hits front of foot. (Any discomfort in knees modify).
Come up to the balls of your feet.
Repeat 10 times.
For any further questions or advice contact Lauren at: Lauren@balancegym.com
Reader Comments (2)
Bent over Rows 3-3-3-3-3
125, 130, 135, 135, 140
Strength Grid
3x1/4
1x1/8
Tabata Runs
16rds
Nice work on the runs! That was brutal!