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Old 03-08-2011, 09:11 AM   #1
Latham Fell
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Simplified mobility WOD?

K Starr's mobility WOD (http://mobilitywod.blogspot.com/) (link WFS) is amazing, but it's still a little inconvenient for me, since it takes 5-10 minutes just to watch the video, before I can start moving/stretching.

What I would love is a 7 or 14 day routine, 3-4 stretches/movements per day, that I can just repeat over and over.

I can make it myself by going through the MWOD archives and writing down the most common exercises, but I am hoping someone already has a good routine I can use.
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Old 03-08-2011, 10:33 AM   #2
Mike Mallory
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Re: Simplified mobility WOD?

Yes and no......some stretches take you towards balance and some take you away form balance....like truing a bike wheel; some spokes get loosened and some tightened-

SO.....if you figured out 3-4 areas in your body where you're tight and looked up those mwods, then repeated 'em, ti would certainly help. then retested in a couple weeks to see if you've made change and need new ones-

there is no 'good routine', theres just whats right for your body
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Old 03-08-2011, 01:43 PM   #3
Struan Potter
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Re: Simplified mobility WOD?

The thing is, just like exercise, if you stay on the same rountine where there is little variation, the body comes accustomed to it. So what I would do is to list each mobilization for a particular movement and then just pick one of the list at random. For example, if I need to work on hip internal rotation, you could do the one where you lie on your back with feet on wall ala a squat, and just move the knees in, or I'd do the samson stretch with foot flared out to the side to hit the internal rotators.

Another thing I do is just to hang out in the paleo chair as often as possible. This really helps.
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Old 03-08-2011, 02:57 PM   #4
Mauricio Leal
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Re: Simplified mobility WOD?

  1. Bottom Squat
  2. Bound Samson ("The Couch Stretch")
  3. Pigeon (from yoga)
  4. Splits (front, side, pancake)
  5. Bridge/Wheel (from yoga)
  6. Lotus (from yoga)
  7. Roll and Ball SMR drills
You can accomplish 90% of all your flexibility goals (esp. for CrossFit movements, i.e. we're not gymnasts) by working on some combination of those things for 10 min/day. If you follow MobilityWOD for a while, you'll notice it's essentially those items with different varieties and add-ons (e.g. band distraction).

Now, you'd be better off in the long run with the complete MWOD program, but you asked for a simplification. This is like reducing CrossFit to oly lifting, sprinting, and bodyweight movements done separately. You miss something in the mix, arguably something important/essential, but if you're not interested in the full on program then you can still get good things done either way.
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Old 03-17-2011, 11:18 AM   #5
Matthew Swartz
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Re: Simplified mobility WOD?

Quote:
Originally Posted by Latham Fell View Post
K Starr's mobility WOD (http://mobilitywod.blogspot.com/) (link WFS) is amazing, but it's still a little inconvenient for me, since it takes 5-10 minutes just to watch the video, before I can start moving/stretching.

What I would love is a 7 or 14 day routine, 3-4 stretches/movements per day, that I can just repeat over and over.

I can make it myself by going through the MWOD archives and writing down the most common exercises, but I am hoping someone already has a good routine I can use.
I watch a MWOD video before I go home from work every day and then do it at home. 5 minutes shouldn't be an inconvenience... slow down!
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Old 03-17-2011, 12:22 PM   #6
Craig Massey
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Re: Simplified mobility WOD?

Quote:
Originally Posted by Latham Fell View Post
K Starr's mobility WOD (http://mobilitywod.blogspot.com/) (link WFS) is amazing, but it's still a little inconvenient for me, since it takes 5-10 minutes just to watch the video, before I can start moving/stretching.

What I would love is a 7 or 14 day routine, 3-4 stretches/movements per day, that I can just repeat over and over.

I can make it myself by going through the MWOD archives and writing down the most common exercises, but I am hoping someone already has a good routine I can use.
The whole point of the mobility project is to teach us how to fix things ourselves. Kelly provides the MWODs as examples and a way to ensure compliance, but the real point is for you to understand what you need to work on and have ways and means to address your mobility issues.

So it isn't sensible or really possible for anyone who doesn't know you well, know how you move, know where you hurt, know where you're tight to give you a mobility program.
Well there is one person, you.

And that's the point of the whole exercise.

Do them for a week. The same basic mobilisations come up often enough that that should give you pretty good coverage. At the end of that week you'll know what your problems are and you'll have a good collection of mobilisations and myofascial release techniques to address them.
I'd still suggest yo watch the MWODs to keep what you're doing fresh and because if you do address your problem areas, they will over time stop being problem areas and you'll maintain those and move onto other areas which are limiting your performance.
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Old 03-17-2011, 02:42 PM   #7
Steven Low
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Re: Simplified mobility WOD?

If you do strength work or a warmup series you can watch it while you do that.
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Old 03-18-2011, 05:17 AM   #8
Kyle Redinger
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Re: Simplified mobility WOD?

we made 10 to 30 second videos of each individual stretch to make it easier for our members to review them if necessary. the link is here: http://www.youtube.com/view_play_lis...F0A39ECE607AC6
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Old 03-22-2011, 01:10 PM   #9
Ramsey Abdulrahim
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Re: Simplified mobility WOD?

Quote:
Originally Posted by Kyle Redinger View Post
we made 10 to 30 second videos of each individual stretch to make it easier for our members to review them if necessary. the link is here: http://www.youtube.com/view_play_lis...F0A39ECE607AC6
Wow that is fantastic. It's a lot of the same mobility wods that Kelly Starrett has but as a quick reference. Thanks, Crossfit Charlottesville!
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Old 03-22-2011, 02:17 PM   #10
Sam Ser
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Re: Simplified mobility WOD?

Quote:
Originally Posted by Kyle Redinger View Post
we made 10 to 30 second videos of each individual stretch to make it easier for our members to review them if necessary. the link is here: http://www.youtube.com/view_play_lis...F0A39ECE607AC6
awesome!

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