WODdoc Episode 104 Project365: Fix Your Groin To Fix Your Catch

Tuesdays are my day out of the office. If you haven’t noticed I like to used these days to travel to new boxes. I use the quote “New Boxes, New Friends” It’s the truth too. There hasn’t been a box that I have dropped into yet that hasn’t shown me awesome hospitality. Without fail, each time I leave thinking I made new friends (never know, maybe they are just smiling and waving to get the crazy guy out of their box).  Today was no different. Dropped into CrossFit Garden City out in Long Island and had the pleasure of working with Jennifer Hunter-Marshall. It was a special day today because Jenn has been an idol to me. Not only is she an awesome competitor… past games athlete and all that… but she has been a cornerstone on the CrossFit Seminar Staff for years. She actually taught my level one back in the day at CrossFit Virtuosity. So it was just a great privilege to first WOD with her and, then have her on an episode.  Thanks Jenn!!!

Back to the subject at hand….

When catching the clean we want the athlete’s torso to be as vertical as possible.  Sure, many talented lifts may induce a forward tilt (minor) driving out of the hole but the catch itself is relatively vertical.


Why? Because a vertical torso can support more weight. Any bit of forward tilt adds difficulty to the lift. The lifter must now fight the forward pulling of the bar as well as the shear vertical weight from gravity.

The major limiting factor we are discussing today is the adductor magnus.  We have discussed this muscle before be but just a quick review. It attaches to the ischial tuberosity (your butt bone) and inserts to the inside aspect of your femur (see anatomy below). It is a unique tissue because it has some fibers that assist in hip flexion and others that assist hip extension. All fibers work together to create adduction (pulls knees toward midline). As you can see above both lifters have very proficient abduction (knee out) and flexion of their hips. Adductor magnus is a big culprit in limiting both of these.

Lets Mash and Mobilize …

Don’t Mash Blind … Know Your Anatomy

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From left to right: Adductor Magus (drawing), viewed from inferior medial (bottom inside), view from anterior (front).

Today’s WODdocket:

1. Adductor Bar Mash: collect 2-4 mins

2. Adductor Contract/Relax with hip extended (5-7 reps / 3-5 sec contract – 8-10 sec relax)

3. Adductor Contract/Relax with hip flexion (5-7 reps / 3-5 sec contract – 8-10 sec relax)