CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 11-02-2010, 08:14 AM   #1
Joe C Thomas
Member Joe C Thomas is offline
 
Joe C Thomas's Avatar
 
Profile:
Join Date: Jan 2009
Location: Spanish Fort  AL
Posts: 1,071
Mobility WOD Question

OK, I have doing the MWOD a lot lately and I think I have a misconception of what it is for. I have been using it as a recovery tool, but I think I'm doing it backwards. I'm starting to think that I should be doing the MWOD the night before the exercises talked about in the video.

So, should I do the MWOD before the WOD that is associated with it?

If so, what would be a good recovery program after the WOD?

Thanks.
__________________
My Training Log
My blog: Joe's Fitness Bucket List My PRs: Joe's Peppers
  Reply With Quote
Old 11-02-2010, 09:09 AM   #2
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Mobility WOD Question

You could do it twice...

My affiliate does mobility stuff before the WoD, fwiw.

Katherine
  Reply With Quote
Old 11-02-2010, 09:32 AM   #3
Pamela Schore
Member Pamela Schore is offline
 
Profile:
Join Date: Jun 2010
Location: Chapel Hill  NC
Posts: 19
Re: Mobility WOD Question

I usually do it the night before. It works well (I think) because I work out first thing in the morning, and most days of the week I spend at a desk. It's a good way to loosen up and feel ready in the morning.
  Reply With Quote
Old 11-02-2010, 10:19 AM   #4
Justin McGinley
Affiliate Justin McGinley is offline
 
Justin McGinley's Avatar
 
Profile:
Join Date: Apr 2008
Location: Cherry Hill  NJ
Posts: 3,047
Re: Mobility WOD Question

I've been making my members do them before our workouts, as part of the warm-up. 4-6 minutes is spent doing K-Starr inspired mobility work. It's been great. Everyone's presses and squats look better.
__________________
My Affiliate - CrossFit Aspire in Cherry Hill New Jersey
  Reply With Quote
Old 11-02-2010, 12:17 PM   #5
Geoff Archibald
Member Geoff Archibald is offline
 
Profile:
Join Date: Sep 2010
Location: Vancouver  BC Canada
Posts: 193
Re: Mobility WOD Question

To me, the mobility WOD is all about getting your body into the proper positions as well as working on tightness and sticky sliding surfaces. Some of the exercises can be done before a workout but I think a lot of it should be done post workout or the night before. You don't want to be doing any serious static stretching before a workout with the exception of the hip flexors and some of the hip and shoulder capsule compressions (not sure of the proper terminology). Static stretching before strenuous exercise, I believe, can lead to higher injury rates and be detremental to explosive movements. This is why most standard warmups only include some minor dynamic stretching to get the blood flowing but limited static stretching.

The only time I think one should do some static stretching before would be if you have issues getting into the proper positions. I have a hard time getting my arms overhead and can tend to overextend my back in compensation. This can be dangerous for the back so improving my shoulder and upper back mobility before putting weight overhead might help. The tradeoff is that if I stretch out my shoulders I might open them up to injury.

My approach with the mobility WOD is to analyze what issues are preventing me from performing movements efficiently and to work on those after workout and before bed. If something is preventing me from getting into the proper position I might stretch it out a bit but do the exercise a little more cautiously.
  Reply With Quote
Old 11-02-2010, 01:33 PM   #6
Renee Lee
Member Renee Lee is offline
 
Renee Lee's Avatar
 
Profile:
Join Date: Jan 2009
Location: Boston  MA
Posts: 3,039
Re: Mobility WOD Question

Quote:
Originally Posted by Geoff Archibald View Post
You don't want to be doing any serious static stretching before a workout with the exception of the hip flexors and some of the hip and shoulder capsule compressions (not sure of the proper terminology). Static stretching before strenuous exercise, I believe, can lead to higher injury rates and be detremental to explosive movements. This is why most standard warmups only include some minor dynamic stretching to get the blood flowing but limited static stretching.
Kstarr talks about this as mostly bunk. he uses educated words and stuff, but he is in FULL support of PNFing hamstrings before, after and in between heavy deadlift sets.

if kstar tells me to doi the mobility wod before, i do what he tells me to do
__________________
"catapultam habeo. nisi pecuniam dabis, ad capitem tuum saxum mittam."
Translation: I have a catapult. Give me your money or i'll throw a rock at your head.
  Reply With Quote
Old 11-02-2010, 02:03 PM   #7
Mike Mallory
Member Mike Mallory is offline
 
Mike Mallory's Avatar
 
Profile:
Join Date: Nov 2008
Location: Denver  CO
Posts: 694
Re: Mobility WOD Question

Quote:
Originally Posted by Renee Lee View Post
Kstarr talks about this as mostly bunk. he uses educated words and stuff, but he is in FULL support of PNFing hamstrings before, after and in between heavy deadlift sets.

if kstar tells me to doi the mobility wod before, i do what he tells me to do
its not bunk.....static stretching is different from PNF.

Static stretching leaves the hammies uncoordinated, where essentially takes the neurological system along for the ride, so you dont have the adverse effects.
__________________
Foam rollers suck!
  Reply With Quote
Old 11-02-2010, 02:33 PM   #8
Geoff Archibald
Member Geoff Archibald is offline
 
Profile:
Join Date: Sep 2010
Location: Vancouver  BC Canada
Posts: 193
Re: Mobility WOD Question

Quote:
Originally Posted by Renee Lee View Post
Kstarr talks about this as mostly bunk. he uses educated words and stuff, but he is in FULL support of PNFing hamstrings before, after and in between heavy deadlift sets.

if kstar tells me to doi the mobility wod before, i do what he tells me to do
There's a video where he talks about this. I went looking and didn't find the video but I found this
Quote:
Some questions have come up about when in the heck do you do the MWod. The answer is Yes. In this case, I'd say do this MWod before Fran and in addition to your standard CF warm up piece. Think of the Test/Retest paradigm today as about the entire workout.
which I take to me do it when you can. If that's right before the workout then go for it. If you feel an improvement then good, if not, then don't. Notice the "In this case..." which to means that it doesn't mean in every case. You really have to figure out what works for you. In a few videos he talks about night before prep and he's always talking about working on your goats on an ongoing basis and stretches that can be done in your office chair and on the coach.

I still don't think the mwod is a prescription for the warmup but a set of exercises that deal with common issues surrounding the positions he's talking about. A way to find your goats and deal with them. Once you can get good positioning then greater mobility does not mean more improvements and stretching things that don't need to be stretched might degrade performance. If you need more mobility on the day then by all means stretch it out but I would do it more in a test retest kind of way than always fully stretching before every workout.
  Reply With Quote
Old 11-02-2010, 02:39 PM   #9
Mike Mallory
Member Mike Mallory is offline
 
Mike Mallory's Avatar
 
Profile:
Join Date: Nov 2008
Location: Denver  CO
Posts: 694
Re: Mobility WOD Question

Quote:
Originally Posted by Mike Mallory View Post
its not bunk.....static stretching is different from PNF.

Static stretching leaves the hammies uncoordinated, where PNF essentially takes the neurological system along for the ride, so you dont have the adverse effects.
oops, fixed
__________________
Foam rollers suck!
  Reply With Quote
Old 11-02-2010, 07:35 PM   #10
Richard Lee Sattro
Member Richard Lee Sattro is offline
 
Profile:
Join Date: Mar 2009
Location: Riverside  CA
Posts: 116
Re: Mobility WOD Question

I personally do the MWOD at night before I go to bed. Of course I do some Joint Mobility, and some dynamic stretching pre-workout. Then after the workout I always do a minimum of 10 minutes of Stretching, 10 minutes on the Foam Roller. So I guess it depends on what you do pre and post workout.
__________________
When the S*%T hits the fan we will not rise to the occasion, we will sink to the level of our training.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
A question regarding the CrossFit workout template and WOD with another question rega Andrew Chong Starting 6 08-06-2011 08:34 AM
Squat mobility help Jaime Escalante Digital Coaching 8 09-17-2010 08:22 AM
Hope tomorrow's WOD needs no rib mobility Mark E. Wallace Workout of the Day 5 05-01-2008 11:15 AM
Magnificent Mobility? LeRoy Malterre Fitness 24 12-28-2006 07:45 AM
Intuflow Joint Mobility - quick question Elliot Royce Fitness 10 05-04-2006 04:41 PM


All times are GMT -7. The time now is 09:21 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.