Thursday, March 16th 2017

Starting today we will be adding a mobility portion to Thursday classes (~20 minutes). What is Mobility?  Kelly Starrett of San Francisco CrossFit and MobilityWOD describes mobilization as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems”. But, Why do I need it?!?  Mobility is without question the most important element of CrossFit, and in my opinion it is the single most important factor holding people back in CrossFit. CrossFit or fitness in general isn't just about strength, but strength in the correct positions.  It's not about endurance, but making sure movements are as efficient as possible to limit the effect it has on heart rate.  If you are constantly injured or achy all the time it's most likely something that can be improved with mobility work.  Mobility or mobilization is not to be confused with warm-up. The primary focus of mobility is to improve positions thereby improving power output and performance. Warm-up is designed to prepare the body for movement, it does not solve positional problems. Most classes at Bolster involve a warm-up consisting of dynamic range of motion movements, which will certainly help to prepare you for the impending training session. However, if you are positionally inhibited you will need to supplement your training with mobility work in order resolve any positional problems you might have. So, if Thursday is a day you commonly choose to skip, its probably a good idea to reconsider.   

1. Team 5K Row or 10K Bike

Athletes switch every 500 m on the rower or every 1000 m on the bike 

2. Coach lead mobility session