mobility | The WOD DOC
  • Ask the WODdoc
  • Seminars
  • WODhabilitation
  • About
  • Contact
Home \ Tag "mobility"

mobility

Date Title Views Comments
  • Date
  • Title
  • Views
  • Comments

Rethink Mobility | Ep. 945

WODdoc February 1, 2017
0 0

Episode 544 P365: Neck Pain Fix

WODdoc December 28, 2015
0 0

Episode 508 P365: Low Back Mobility

WODdoc November 22, 2015
0 0

WODdoc Episode 497 P365: Relieve Lateral Neck Pain

WODdoc November 11, 2015
0 0

WODdoc Episode 481 P365: Increase Mobility Without Mobilizing

WODdoc October 26, 2015
0 0

WODdoc Episode 443 P365: Focal Voodoo Flossing

WODdoc September 18, 2015
0 0

WODdoc Episode 442 P365: Build Your Mobility Survival Kit For Under 10 Dollars

WODdoc September 17, 2015
0 0

Learn everything you need to keep yourself moving proficiently for under 10 dollars!

WODdoc Episode 426 P365: Improve Your Squat; Weighted Pole Squat

WODdoc September 1, 2015
0 0

      Today’s WODdocket: Perform weighted pole squat as shown and accumulate 6 mins in deep squat position.

WODdoc Episode 425 P365: 3 Ways To Mobilize Adductor Magnus

WODdoc August 31, 2015
0 0

WODdoc Episode 423: More Horsepower In Your Rolling

WODdoc August 29, 2015
0 0

WODdoc Episode 421 P365: Improve Your Overhead ROM

WODdoc August 27, 2015
0 0

      Today’s WODdocket: 2-4 mins spent in supine OH bar mob.      

WODdoc Episode 419 P365: Debunking Two Ball Roller Myths

WODdoc August 25, 2015
0 0

WODdoc Episode 418 P365: Instantly Improve Hip Flexion

WODdoc August 24, 2015
0 0

    Today’s WODdocket: 3 sets: 20 passes of Lacrosse ball sacral scrape per side.

WODdoc Episode 417 P365: Platysma Mobility !??

WODdoc August 23, 2015
0 0

WODdoc Episode 415 P365: Prepping For Travel

WODdoc August 21, 2015
0 0

WODdoc Episode 411 P365: A Better Way To Role Your Back

WODdoc August 17, 2015
0 0

Rolling our backs should be common practice.  We abuse them enough, thats for sure. Sometimes, things we do so regularly get watered down…. we forget the finer points. When rolling our backs out I commonly see athletes lying flat. This is ok with softer rollers but should be avoided when using firm to hard rollers. […]

WODdoc Episode 394 P365: Improve Neck Mobility Using The Shoulder Pass Through Drill

WODdoc July 31, 2015
0 0

Today is nice and simple… just a little tweak on an everyday box mobility. Not a lot to be said as its pretty well explain in todays video.  Try it out. I promise those of you with super tight military necks will feel a big difference.   Today’s WODdocket: 20 neutral neck pass throughs 20 […]

WODdoc Episode 393 P365: The Calve Crusher

WODdoc July 30, 2015
0 0

Traditionally we lie on our butts to roll out our calves but every now and then we need some additional horsepower. Here is a cool way to get some more umphhhh into your calve mobilization.   Today’s WODdocket: 1. Test Calve Mobility As Shown 2. 2 Mins of calve crusher as shown 3. Re-test calve […]

WODdoc Episode 392 P365: Tight Neck Fix

WODdoc July 29, 2015
0 0

As sitting posture decays or posture in general our necks tend to resemble more a camel than a human. Our head, thrown out there in front of our body rather then proper on top our shoulders.  This, like all things has consequences. The muscles in the back of our necks get overworked and become short […]

WODdoc Episode 383 P365: Improve Hamstring Flexibility; Weighted Pin & Stretch

WODdoc July 20, 2015
0 0

Today’s WODdocket: 20 Pin and stretch mobilities @ distal hamstring / mid hamstring / proximal hamstring = 60 total each hammy

WODdoc Episode 381 P365: 3 Keys To Improving Hip Mobility

WODdoc July 18, 2015
0 0

We accessed our squat and differentiated between hip and ankle immobility a couple day’s ago. Yesterday we addressed those of us with ankle immobilities today we are addressing our hips. Here we go … 3 keys to improving hip mobility….   Today’s WODdocket: 2-4 mins post hip complex mash 2-4 mins banded pigeon pose 2-4 […]

WODdoc Episode 374 P365: Quadruped Kickbacks

WODdoc July 11, 2015
0 0

    Today’s WODdocket 15 quadruped kickbacks / leg

WODdoc Episode 369 P365: Ham/Hip Mobilizer

WODdoc July 6, 2015
0 0

Coming at you with a double whammy tonight. A little twist on the classical hamstring stretch. I really like this because by distracting the hip we can create some space in the anterior (front) hip region and reduce or eliminate any pinching some athletes get with stretching out those ham-hocks. If you’re an athlete that […]

WODdoc Episode 366 P365: Hip Hinge Mobility Check

WODdoc July 3, 2015
0 0

Yesterday we revisited the importance of keeping a neutral spine while bending through the hip. I said in today’s video that every movement required 2 things. The mobility to get into the position and the stability to stay in it. Today we are checking whether or not you possess the mobility required for most hip […]

WODdoc Episode 364 Project365: Stranded Survivor Mob

WODdoc July 1, 2015
0 0

I call this the stranded survivor mob because I envision that if I were ever stranded on a deserted island and a plan was flying by this is how I would wave my arms to flag it down. Well sorta… I guess I would be looking up at the plane and not staring at the […]

WODdoc Episode 359 Project365: 3 Mobs You Should Be Doing Against The Wall

WODdoc June 26, 2015
0 0

The middle row is the worst…. today I had the middle row. Despite pleasant company to my right and left my back and hips still hated me for a bit stepping off the plane. After getting to my room I needed to loosen things up a bit. When all you have is a wall these […]

WODdoc Episode 357 Project365: Shoulder Press Fault And Fix

WODdoc June 24, 2015
0 0

In the world of strict press there are 2 faults we see out there pretty often. The belly pushers and the recliners. Today we are tackling the athletes that like to recline their way to a strict press PR. Watch today’s episode for a test and fix.   Today’s WODdocket: 30 breaths in today’s mobility […]

WODdoc Episode 355 Project365: Lateral Knee Gremlins Causing Medial Knee Pain?

WODdoc June 22, 2015
0 0

Typically over-stress to an area of tissue is was causes those gremlins to start knotting things up. We all so commonly jump right to the area that hurts and start mashing away. And…… it works a ton of the time. But sometimes we do it over and over and over again with only temporary relief. […]

WODdoc Episode 349 Project365: Groin Floss

WODdoc June 16, 2015
0 0

Adductors are a group of muscle on the inside of your leg that run from your groin area down to your knee region. They are an interesting group of tissues because some aid in extension of the leg while others help with flexion. However, when all fibers are contracted simultaneously adduction (bringing the leg toward […]

WODdoc Episode 347 Project365: Paddle Board Hip Opener

WODdoc June 14, 2015
0 0

On a hot day why not be in the water…. and while we are at it why not improve our hip mobility. After taking a SUP (standup paddle board) yoga class today I grabbed the ear of my instructor and was able to pick her brain a bit. She walked me through some great ways […]

WODdoc Episode 346 Project365: Seated Neck Wrench

WODdoc June 13, 2015
0 0

  We spend the majority of our time mobilizing individual tissues. There is a school of thought out there that ignores individual tissues per se and focuses on fascial networks that are interconnected and thus transmit tension throughout them. Thomas Myers speaks intensively about them in his book Anatomy Trains. Pictured below on the backside of […]

WODdoc Episode 318 Project365: Partner Stretching The Lower Extremity d

WODdoc May 16, 2015
0 0

We spend a lot of time learning how to mobilize by ourselves…  For good reason too…. First of all I don’t have a lot of friends and second I know I will always be there for myself. Not everyone is as unfortunate as my lonesome soul  so here is how we can mobilize our lower […]

WODdoc Episode 316 Project365: Long Head Of Triceps Mash

WODdoc May 14, 2015
0 0

Did you know that part of the tricep is actually connected to the shoulder blade (scapula).  If fact posterior shoulder pain can actually originate from your triceps. Check out today’s video, mash your triceps and maybe improve your shoulder pain.       Today’s WODdocket: 1. 2-4 mins / arm – Long head of triceps […]

WODdoc Episode 315 Project365: GHD’s Are Psoas Crushers

WODdoc May 13, 2015
0 0

            The psoas is our primary hip flexor. Due to its origin and insertion its primary job is to flex a bent leg. Here is the thing…. that is assuming the bent leg is free to move around. If the leg is anchored down than it will draw the torso […]

WODdoc Episode 313 Project365: Kettlebell Glute Med Mash Featuring: Heather Soukas

WODdoc May 11, 2015
0 0

Sometimes we forget our mobility balls and rollers. That doesn’t mean we have to forget to mobilize. This is another way to hit those oh -so-wonderful glute meds. Heather Soukas was nice enough to donate her’s for today’s video. Take a look at the picture below and visualize your anatomy.   Don’t Mash Blind… Know […]

WODdoc Episode 311 Project365: Pistol Pry

WODdoc May 9, 2015
0 0

Make everyday is a learning day. I try and keep this mindset. Today while working with my class in upstate NY one of the students and I got discussing hip mobility and today’s episode was what he demonstrated to me.  Boy they sure are making students smarter and smarter theses days!   Today’s WODdocket: Spend […]

WODdoc Episode 309 Project365: Combat Shin Splints

WODdoc May 7, 2015
0 0

With the warmer weather we get all you hibernators wandering out into the daylight again. You’re not sure what to do so you figure jogging seams easy enough.  Thing is you haven’t jogged since last year and putting one foot in front of the other at a pace any faster then walking seems awkward. But, […]

WODdoc Episode 308 Project365: Pamper Those Hands

WODdoc May 6, 2015
0 0

We roll and mash everything but often forget the two things we use the most…. Our Hands!  Today is the quick and dirty on taken care of your mitts.   Don’t Mash Blind… Know Your Anatomy   Today’s WODdocket:  1. 30 mashes over thenar 2. 30 mashes over hypothenar 3. 20 mashes over each finger […]

WODdoc Episode 307 Project365: Kettlebell Pec Mash & Mob

WODdoc May 5, 2015
0 0

Most of the time when mashing your pecs we use our body’s to compress tissues against a mobility device. This works wonderful and I use this approach often. A limitation to this approach is arm movement is often limited and modulation of pressure is difficult.  By using a kettlebell we give ourselves another option. It […]

WODdoc Episode 305 Project365: Elbow Mobility With Your Rig

WODdoc May 3, 2015
0 0

WODdoc Episode 301 Project365: Flossing Your Shoulder

WODdoc April 29, 2015
0 0

WODdoc Episode 299 Project365: Box Dip Shoulder Mob

WODdoc April 27, 2015
0 0

Gainzzzzzz…… Gain shoulder mobility in the dip position is a struggle for a lot of athletes I know. It’s common to use either the 2-box dip or the single-box dip to kind of settle in and elongate the tissues that are hampering that bottom position of the dip. The problem is athletes tend to allow […]

WODdoc Epidsode 295 Project365: Flossin Those Elbows

WODdoc April 23, 2015
0 0

We recently visited the concept of mobility flossing. If you missed the gist here it is again. What are we actually donning with the flossing band? By wrapping the band around the extremity/joint we are compressing the soft tissues against the hard bones (essential just how we do it when we are pin and stretch […]

WODdoc Episode 294 Project365: Kettlebells For Mobility ?!?

WODdoc April 22, 2015
0 0

We use bands, balls, and rollers to mobilize tissue.. why not kettlebells?!?   Today’s WODdocet:  Tryout this kettlebell handle mash on your quad.(2-4 mins / thigh)

WODdoc Episode 292 Project365: What Is Mobility Floss and How Do I Use It?

WODdoc April 20, 2015
0 0

Mobility floss??? Yeah that big rubber band that people are wrapping around their legs right? What the heck is it anyway. Mobility floss was made popular by mobility guru Kelly Starrett. What he found was a way to replicate what a manual therapist does with his hands. So what are they doing?  Well, mostly causing […]

WODdoc Episode 290 Project365: Reverse Hands Spider Lunge

WODdoc April 18, 2015
0 0

Today I was fortunate enough to visit CrossFit DC. While there I ran into a tweak on a mobility I haven’t seen before. Coach Chris was nice enough to jump on an episode after class and run me through it. Check it out.

WODdoc Episode 289 Project365: Pigeon Pose Lat Mob

WODdoc April 17, 2015
0 0

Take a look at the new little something I am been playing around with. It’s very common when examining athletes I see the following: An air squat with arms at or below level to be normal. Then when the athlete raises their arms to the overhead squat position everything goes to hell. Yes there are […]

WODdoc Episode 288 Project365: Baywatch Muscle Mash

WODdoc April 16, 2015
0 0

Baywatch ?!?!?! Who said Baywatch?!?!….. and what does that have to do with mashing out gremlins in your triceps. Find out in tonight’s episode.   Don’t Mash Blind… Know Your Anatomy   Today’s WODdocket: 2 mins / arm Baywatch muscle mash (as shown in video)

WODdoc Episode 278 Project365: Fingering Out The Front Rack

WODdoc April 6, 2015
0 0

We mobilize into the front rack pretty often but one aspect that I think is often neglected is our fingers. Take a simple test… Place a bar into your front rack, then try to open up your fingers. I bet the majority of you can’t open your hands. Watch today’s episode and improve your front […]

WODdoc Episode 276 Project365: Fix Dem Lats Fix Dem Elbows

WODdoc April 4, 2015
0 0

So sometimes things come by accident. Today, while my pops was on the phone I was mobilizing to keep myself occupied… my A.D.D. was creepin out in full effect. Because of my elbow issues (previous broke 3x) I am constantly working on my front rack. There is this one mobility I really like where you […]

WODdoc Episode 271 Project365: Couch Stretch On Steroids

WODdoc March 30, 2015
0 0

No doubt there is a bunch of sore quads and hip flexors out there today.  15.5 made sure of that. Kelly Starrett pioneered the couch stretch. Since then there has been many different variations/modifications. This is one of my favorites…. check it out.

WODdoc Episode 269 Project365: 15.5 Recovery

WODdoc March 28, 2015
0 0

If you are reading this…. your 2015 Crossfit Open is over (or you are recovering for another go at it!). Congratulations!!! You made it. I trust that overall you are more fit than last year. If this was your first open, you have just created a baseline in which all your following opens will be […]

WODdoc Episode 266 Project 365: Deltoid Muscle Mash

WODdoc March 25, 2015
0 0

Deltoids … or as I like to call them, shoulder caps, always reminded me of shoulder pads a warrior would wear.  If you have been trekking through The Open your shoulders probably feel as hard as armor.  Rolling is a great way to message the tissue, down regulate pain, stimulate blood flow and increase playability […]

WODdoc Episode 265 Project365: Importance Of Order

WODdoc March 24, 2015
0 0

Many times we just hope on a box or wrap ourselves in a jump stretch band aimlessly tugging on tissues. I am at fault with this just as much as anyone else, but did you know that the order in which you mobilize plays a role in how efficiently you get the job done. Lets […]

WODdoc Episode 262 Project365: 15.4 Recovery

WODdoc March 21, 2015
0 0

I would imagine a bunch of you out there have smoked shoulders and stiff necks. I said it in the video but I am going to say it again now. I know that I sound like a broken record.. shoulders, back, lats blah blah blah… but, if you haven’t noticed there has been a theme […]

WODdoc Episode 255 Project365: 15.3 Recovery feat: Becca Day

WODdoc March 14, 2015
0 0

Super excited to meet NPGL athlete and Team Dynamix member Becca Day. This girl is a phenomenal athlete to say the least. A quick glance at her instagram and you’ll see her snatching well over 200lbs, clean & jerking 275, and deadlifting 450.  In a quick convo today she mentioned just missing a 290 jerk […]

WODdoc Episode 251 Project365: Calf Care: Featuring Amy Mandelbaum

WODdoc March 10, 2015
0 0

Popped in to see my good friend Amy Mandelbaum today. We have had her on an episode back in the day but if you don’t know her check out (here). Amy is a 3x Games masters veteran, super mom all star. Anyway she was nice enough to jump in today’s episode (like she has a choice) […]

WODdoc Episode 248 Project365: 15.2 Recovery feat: Alec Smith & Joe Kearney

WODdoc March 7, 2015
0 0

Two days ago we wrote out our strategy…. followed that up with how to prep our bodies…. and now we are talking about how to recover from that slaughter of a workout. Btw I had pretty good company today… couple guys you may have heard of Alec Smith and Joe Kearney.  If you haven’t heard […]

WODdoc Episode 247 Project365: 15.2 Body Prep

WODdoc March 6, 2015
0 0

Last night’s video focused on strategy. Tonight we are talking about how to prep your body for the activities in 15.2. I can’t stress enough that your body performs better when prepped correctly. Follow today’s tips and use yesterday’s strategy to improve on last years score.   Today’s WODdocket: Warm-up: 5mins on rower/bike @ conversational […]

WODdoc Episode 245 Project365: Mobilizing Fascia

WODdoc March 4, 2015
0 0

So we spend a lot of time mashing and mobilizing “muscles” .. which is good … I am all for it.. but what about skin and all the connective tissue surrounding our muscles. For the sake of today we will collectively refer to this as fascia. So what about mobilizing fascia? Is it important? Do […]

WODdoc Episode 243 Project365: 15.1 Recovery Plan

WODdoc March 3, 2015
0 0

15.1 is in the books…. and 15.2 will be here before you know it. The next 4 days should be all about recovery. Today we devised a little recovery bundle that should be completed daily based off what got bashed up in 15.1. It won’t take long (about 10 mins) so you should have no […]

WODdoc Episode 238 Project365: Band Assisted Hamstring Mobilization

WODdoc February 25, 2015
0 0

Sorry about the late post … youtube has been killing me lately with these horrible upload times. Must be high traffic. Today is as simple as it gets.  We have all done a sit and reach test at some time in our lives. Funny thing is that last time most of us did one we […]

WODdoc Episode 237 Project365: Band Assisted Active Frog

WODdoc February 24, 2015
0 0

Today we are putting some more horsepower into my favorite hip/groin mobility.  This is one you’re going to need a buddy for. It’s just about impossible to wrap yourself up without one.  Butttt I actually put myself into this one and wow does it increase the intensity. Concentrate on bringing your knees high and to […]

WODdoc Episode 236 Project365: Squatting Case Study in Montreal

WODdoc February 23, 2015
0 0

Last day up north before heading home.  I’ll been under the weather a bit and needed to finally get my ass in a box so I stopped by Crossfit Montreal this evening. Surprisingly there isn’t very many boxes in this relatively large city.  Friendly box … large box… bunch of members.  It has that original box […]

WODdoc Episode 234 Project365: Improving Great Toe Extension

WODdoc February 21, 2015
0 0

The big toe plays a big part in our entire kinetic chain. Yet today we are going to take a myopic view of things and concentrate only on the foot. When we look at the big toe in the foot we are primarily concerned with great toe extension. Due to many reasons (the greatest probably […]

WODdoc Episode 233 Project365: Surviving Disc Injuries: Part 2

WODdoc February 20, 2015
0 0

Once again, I can’t emphasize this point enough! If you suspect a disc injury (ie. you have sharp electric-like pain down your leg) contact your healthcare professional before doing anything you see in today’s or yesterday’s episodes.  Disc injuries deserve the respect of a healthcare professional. Let me state something I kind of skimmed over […]

WODdoc Episode232 Project365: Surviving Disc Injuries

WODdoc February 19, 2015
0 0

I really can’t say this enough. If you have a suspected disc injury contact your healthcare professional. That being said. If your under treatment for a disc injury today’s exercise may be an option to provide you with some relief in between visits. To understand why we’re doing what we’re doing, let’s take a look […]

WODdoc Episode 229 Project365: 3 Mobilities That Get You Through The Office Day

WODdoc February 16, 2015
0 0

Not all repetitive strains are caused through wear-n-tear at the gym. Excessive stress of continued sitting throughout your day at the office can be the straw that breaks the camels back.  Stop the freeze from setting in and mobilize regularly. I suggest to move around at minimum every 20 mins. Dissipate my constant plea there […]

WODdoc Episode 228 Project 365: Improve Hip Internal Rotation Using A Kettlebell

WODdoc February 15, 2015
0 0

When chatting up hip mobility external rotation gets a lot of attention. Not all, but many of us let internal rotation fall to the wayside. That’s a mistake … internal hip rotation plays an integral part in our ability to travel below parallel during squatting activities.  Watch today’s video on a quick and easy way […]

WODdoc Episode 224 Project365: Ooh So Close Bar Mash

WODdoc February 11, 2015
0 0

It’s pretty common practice to roll your thighs…. hamstring… quad… ITB… adductor.   All the easy parts get the most love. Only makes sense right? However, sometimes we have to hit uncharted territory to get the job done. No one likes moving their business around for mobility work… other things… sure … but mobility work… […]

WODdoc Episode 222 Project365: Mash Rhomboids For Better Overhead Movement

WODdoc February 9, 2015
0 0

Not everyone would jump to the rhomboids to improve their overhead position… but maybe they should. Rhomboid muscles have a couple jobs.. one of those jobs is to drag the shoulder blades back toward the spine. Take a look at the anatomy below and you will see how tight/shortened rhomboids can hinder raising your arms […]

WODdoc Episode 221 Project365: Working Upstream On Knee Pain

WODdoc February 8, 2015
0 0

How many of you have had persistent knee pain. Pain that just doesn’t ever resolve no matter how many times you roll out your knee. A long time ago a man named Levitt said “He who treats the site of pain is lost.”  That isn’t true 100% of the time. But it damn sure seems […]

WODdoc Episode 220 Project365: Hair Slick Mash

WODdoc February 7, 2015
0 0

First of all … Big shout out to everyone that came to the “Why Mobility” seminar today at CrossFit Port Washington. Great group of athletes and nothing but the best hospitality.  Really had a good time. Hope everyone had as much fun as I did. Figured I would highlight one of the muscle mashes from […]

WODdoc Episode 218 Project365: Pain In The Butt

WODdoc February 5, 2015
0 0

Today is an interesting topic but still a topic of great importance. We are talking about a pain in your butt. No, I don’t mean like when your mom is telling you to stop being a pain in her ass. I mean a actual, physical pain in your butt. It happens a lot more then […]

WODdoc Episode 216 Project365: Fix Back Pain By Improving Thoracic Extension

WODdoc February 3, 2015
0 0

Spent the day in upstate New York at a recently opened box named Fiternity. This place was great. Super clean, really unique and had that modern feel to it. The box may be new but the coaches are veterans of crossfit.  Three of the coaches are former Games team athletes so needless to say coaching […]

WODdoc Episode 215 Project365: Chill Out Your Arches

WODdoc February 2, 2015
0 0

Our feet take a pounding… literally. Jumping, stopping, starting, even just the additional load placed on them during squatting activities. So it’s no wonder they bark every now and then. Where the trolls like to hide is in this tissue called the plantar fascia. Any part of the tissue can get riled up but it’s […]

WODdoc Episode 212 Project365: Radial Head Bar Mash

WODdoc January 30, 2015
0 0

Elbows are complexed. They are one of the few places in the body where 3 bones interplay with one another. It is a stable but mobile joint. In order for our hand to turn palm up and palm down (supination/pronation) there has to be this element of rotation at the elbow. This happens via the […]

WODdoc Episode 204 Project365: Restoring Shoulder Flexion

WODdoc January 22, 2015
0 0

Seems like every other day we are talking about restoring some sort of shoulder function… not a surprise because crossfitters have a lot of shoulder problems. Going overhead isn’t easy for us.  For the vast majority we haven’t use the shoulder as a weight bearing joint since we stopped crawling. This combine with the fact […]

WODdoc Episode 203 Project365: Restoring Lateral Flexion

WODdoc January 22, 2015
0 0

On Monday we demonstrated how to test lateral flexion for symmetry and made our case for why it’s important. Today we are taking our results from Episode 201’s testing and attempting to restore symmetry. Today’s WODdocket: 1. If you haven’t yet already, test lateral flexion as shown in Episode 201. 2. Foam roll superior (top) […]

WODdoc Episode 201 Project365: Symmetry Is Important: Testing Our Torso Symmetry

WODdoc January 20, 2015
0 0

Things just work better when symmetrical. Imagine an asymmetrical wheel… like an egg… bet you that sucker wouldn’t work too well. Even Michelangelo had it going on with the vitruvian man.   Performance is one thing but wear and tear is another. Sure, the saying goes the best athletes are nothing more then the best […]

WODdoc Episode 200 Project365: Solve Front Rack Problems With Yoga Clasping

WODdoc January 19, 2015
0 0

In the crossfit world we use the terms functional fitness and general physical preparedness. So it should come to no surprise that improving other function movements and activities have direct carryover to crossfit improvements. In yoga for instance yogis use what they call a clasp (behind their backs) to mobilize their wrists forearms and shoulders. […]

WODdoc Episode 199 Project365: Drop It Like It’s Hot

WODdoc January 18, 2015
0 0

Goofing around is good for the soul. Today, we got to goof around a bit. I often use goofy sayings as coaching cues.. why??! Because you remember them that way! So how many of you coaches have seen an athlete who swears they can not break parallel in the squat.  Everyone of you…. if not, […]

WODdoc Episode 193 Project365: Yoga Twist On Low Back Pain

WODdoc January 12, 2015
0 0

Everyday is a learning day. On Sunday’s I have been trying to do some yoga. They have lots of great stuff to offer. One of the concepts I learned today and really liked was this idea of grasping a part of your body (say your foot) and using it to pull urself deeper into a […]

WODdoc Episode 191 Project365: Assisted T-Spine / Lat Mobilization

WODdoc January 10, 2015
0 0

Were you one of the athletes having trouble with yesterday’s mobility. Here are two banded aids to assisted yesterday’s tip. Keep a couple things in mind. 1. Use a light band – You don’t want the band pulling you out of position. The idea of the band is to improve your position not ruin it. […]

WODdoc Episode 190 Project365: My New Favorite Crossfitter Mobilization

WODdoc January 9, 2015
0 0

Overhead athletes beat the snot out of their posterior cuff and lat. Every crossfitter knows someone with a bum shoulder.  It takes constant maintenance to keep the overhead athlete in check. Today’s mobility is definitely one of my new favorites. The great thing about it is it allows us to work on thoracic rotation while […]

WODdoc Episode 189 Project365: Importance Of Cervical Motion

WODdoc January 8, 2015
0 0

We move our neck a lot… a real lot. Yet, I never walked into a box where everyone was doing neck mobility. It’s kind of like that forgotten about mobility. Back in the day during wrestling practice we performed neck mobility daily. My neck never felt better. In fact the wrestling room is the only […]

WODdoc Episode 188 Project365: What is IASTM?

WODdoc January 7, 2015
0 0

What is IASTM?!?!   This is a rabbit hole I have been trying to dodge for sometime. IASTM is an acronym that stands for “instrument assisted soft tissue manipulation.”  It’s an umbrella term really… The medical world has used the term for sometime to designate any type of soft tissue done with something other than […]

WODdoc Episode 187 Project365: How Much Is Too Much?!?

WODdoc January 6, 2015
0 0

You guys hear me from my soap box all the time preaching the word of foam rolling. We refer to tender points as “hotspots” and we say to call these hotspots 10’s and to roll them in all directions until they reduce to a 5. I get asked on a regular occasion how much is […]

WODdoc Episode 185 Project365: Indian Club Subscap Mash

WODdoc January 4, 2015
0 0

Mobility is everywhere.  I continually say to my patients and athletes that once you learn the concept of how to mobilize a certain region that the tool you use is irrelevant. Today’s is just another example of that. Obviously indian clubs were not invented as subscapularis release devices. But hell, they sure do work well. […]

WODdoc Episode 181 Project365: Assisted Downward Dog

WODdoc December 31, 2014
0 0

After my recent yoga experience I have been adding different yoga poses to my mobility regiment. Today is a tweak on downward dog. This is not to say that downward dog is not a great mobility on its own. Of course it is. This is for all you blocks out there that have horrendous shoulder […]

WODdoc Episode 180 Project365: Medial Shin Mash

WODdoc December 30, 2014
0 0

180 … Half a year… Who would have thought it would go so fast. Hhahahahahaha. True story I didn’t realize it wasn’t a 1/2 year till right now when writing this. I was thinking like 360 and half was 180 but… 360 is when you spin in a circle and 365 is a year.  Well, […]

WODdoc Episode 179 Project365: Hip Mobility Yoga Style

WODdoc December 29, 2014
0 0

Today I got my stretch on with some yoga. It’s been a long time since I did any form of yoga.  I encourage yoga to many of my patients, and athletes. Unfortunately for me I don’t do enough of it. However, I plan to make a conscious effort to improve that.  After all, it’s all […]

WODdoc Episode 178 Project365: Lateral Shin Help

WODdoc December 28, 2014
0 0

People use the term small world all the time. Today is my turn to use it. Four hours away from home and bump into my old friends from grad school. Started talking and found out she was having lateral calf and shin pain when running.  This was our picnic table fix.  Obviously, no picnic table […]

WODdoc Episode 176 Project365: Sit-up Recovery In A Santa Hat

WODdoc December 26, 2014
0 0

Merry Christmas everyone.  I hope you were able to get some good family time in.  I love spending time with my family.  There is some irony in it though.  The ones you love most are also the ones that can drive you the craziest.  That is normally the case in my family but I have […]

WODdoc Episode 173 Project365: Pec Ball Mash

WODdoc December 22, 2014
0 0

Aww the pecs… I spent 1/2 my young life trying to get these babies larger. Now, I need to spend the next half trying to lengthen them. In today’s culture our anterior chest muscles are chronically shortened? Why?!?!?! …. well…we sit a whole lot. Sitting a lot tends to cause a slouching posture. Slouching allows […]

WODdoc Episode 169 Project365: Box Stretch Tweak

WODdoc December 19, 2014
0 0

I am a big advocate of Kelly Starrett’s Box Stretch. I take no credit for its invention … I love it and use it all the time. Why…? Because we as human beings current lack rotational ability in our hips. We sit way to much and exercise way to little. We have adapted to an […]

WODdoc Episode 168 Project365: Low Back Ball Mash

WODdoc December 18, 2014
0 0

First question … who loves my sweater. You know what… doesn’t matter because it’s awesome. Next question… how many of you have had low back pain at sometime after lifting…. ohhh same answer for both questions… just about everyone. Today we are tackling some low back pain by doing a little muscle mashin. We have […]

WODdoc Episode 161 Project365: Jumper’s Knee Fix

WODdoc December 11, 2014
0 0

Who would have ever thought nuns could save your knees?!?!?! As I ground out my infrapatellar tendons today I couldn’t help but think of stories that my pops told me about having to kneel on rulers in catholic school. Jumper’s knee AKA patellar tendonopathy is irritation to the patellar tendon, most commonly to the region […]

WODdoc Episode 159 Project365: Improving Clavicular Rotation

WODdoc December 9, 2014
0 0

  Clavicular rotation is a subtle movement but still important. As we lift our arm overhead or move it about it’s ideal for the clavicle to move freely as well.  If not then we run into trouble. Excessive stress builds up and eventually symptoms occur at one of the two ends.   On the medial […]

WODdoc Episode 158 Project365: Wrist Extension Mash and Mob Combo

WODdoc December 8, 2014
0 0

Wrist extension is vital to proper handstands. Without it we are constantly fighting bad positions. Stress overload will no doubt to lead to wrist injury but compensating positions can also cause problems upstream in the elbow, shoulder, neck and back. Today is a nice way to really focus on enhancing wrist extension. Make sure the […]


VIEW ALL VIDEOS

CONTACT THE WODDOC
The WOD DOC - Optimize Function to Optimize Performance
  • WODdoc Archive
  • About Tim
  • WODhabilitation
  • Seminars
  • Close
  • Ask the WODdoc
  • Seminars
  • WODhabilitation
  • About
  • Contact




    close-link