Wednesday 170104

***The following is an article by Dan Pope from his blog FITNESS PAIN FREE.***


One phenomenon that occurs throughout a single game and over the course of a season for a baseball pitcher is a reduction in their throwing arm range of motion (total arc and internal rotation).  Where I work at Champion Physical Therapy in Boston MA they see a ton of pitchers.  My boss Mike Reinold, has a saying for these guys.  The goal of therapy and exercise is returning the pitcher back to their “normal.”

What that means is that we know that if they’re throwing then they’re most likely tightening up due to the forces associated with throwing.  It makes sense, throwing makes the musculature around the shoulder tighten up.  With this population we generally spend time with soft tissue work to help regain their lost range of motion and it works pretty well to restore motion.

One of the biggest limitations I see in crossfitters is a lack of overhead mobility.  I’m constantly trying to regain lost range of motion with these athletes.  Trouble is, I think that some of the movements utilized in their programming is leading to their stiffness.

So the major muscles that can limit our overhead mobility are:

  • Lats
  • Teres Major
  • Pecs

Now what muscles are worked when we’re doing pullups, rowing, pressing and handstand work?  The same muscles we just listed.  For the competitive athlete they’re fighting a losing mobility battle.  The movements they’re training could also be creating stiffness overhead.

So what do we do?  We don’t want to stop training.  I’ve been recommending athletes add in some foam rolling on days following a tough upper body workout.  In my mind this should help mitigate some of the stiffness that is created through exercise, just as in pitchers.

It doesn’t have to be very long.  I recommend just 5 minutes after you finish up training.  I designed the list to hit the muscles that normally take a lot of heat during training.  Improve motion, decrease some soreness, I’ll take it.

2017 Nutrition Challenge Coming up…

“Why Resolute When You Can Macrolute?!” 2017 Letrono nutrition challenge is on deck.
Are you ready to dial in your macros? Are you ready to fuel your training to be ready for The Open??
Are you ready to feel and look incredible??? Are you ready to make up words, like, Macrolute?..
Join us for a Q&A information meeting on Thursday, January 5th @ 6:15pm in the yoga room.
We will go over rules, regulations, dates and the Beyond Super Fun that will be had by all! Sign ups are on the community board, we’d love to know who’s interested and coming.
Great way to set yourself up for success in 2017 CF Open 23 Feb.

Dynamic Warm-Up – Mobility
Prepare to for..

AMRAP 15 Minutes:
50 Double Unders
10 Dumbbell hang squat cleans 45/25, 35/15, 25/10
10 Strict Handstand Push-Ups on dumbbells

* Scale weight and movement accordingly to maintain intensity with good mechanics through Rounds.  Ask your coach for help.

Push Jerk – 5×3 @ 85% of your 1RM


ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

For Time:
Calories on Bike
Hang Power Snatch 95/65lbs
Rest :60


5 Rounds:
Forward Facing Sled Drag-Medium Weight
2:00 On 2:00 Off

Just Work
4 Rounds:
Run 400m
2 Pegboard Climbs
Rest 3:00

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