Mobility. In my mind, there are only two types of people when it comes to this topic. People who work on mobility, and people who don’t. It’s as simple as that. I believe this is one of the absolutely, most underrated and most under-valued areas in CrossFit.
In our 60 minutes a day, depending on the WOD, we spend 15-30min warming up, mobilizing, and stretching in a variety of different ways working towards being as warmed up as possible for that day’s tasks. So, that means if it’s snatches we work a lot on shoulder mobility, some lower body (ankles, hips, etc.), and generally loosing up our muscles so we can properly snatch. If you come into the gym that day knowing that you have very tight ankles, very tight hamstrings, or you know that you need 30 minutes just on shoulders to really get you warmed up, you have an obligation to yourself to get in early and work on those nagging areas. The best instruction in the world, and the best knowledge of proper technique, perfect ways to move, and tons of strength will never make up for lack of being able to get into good positions, especially in things like Olympic lifts.
I saw a YouTube video the other day with Mat Fraser (2x CrossFit Games Champion) where he said on “rest days” he does 6-8 hours of mobility (rolling on lacrosse balls, stretching with bands, and moving his body in every uncomfortable way possible). I could go on for a while talking about what Mat Fraser, Katrin Davidsdottir, or what Olympic level weightlifters do every day as far as personal mobility goes, but I’d like to spotlight someone inside of CrossFit Federal Hill. Mike Vigorita (Vigs) has been a long-time member at CFH and hits classes and our Demand Training Program 5-6x a week, Vigs is a very impressive athlete in a lot of respects, but, one of the most impressive things he does every single day without fail, is he knows what he needs to do and makes sure he’s ready to hit every day hard and remain injury free. Vigs will gladly tell you if you walk up to him (seriously, walk up to him, unbelievably nice guy) that he is one of the least mobile people in the gym, so every day before ever even thinking about lifting a barbell, Vigs will foam roll, and roll out with a lacrosse ball, and sit in uncomfortable positions against a wall for an hour every single day (in addition to any work he does at home ROM WOD, etc.). It’s a great example of knowing your body, and knowing what extra work you need to put in to make sure you’re as loose and mobile as possible so you can put 100% into that day’s WOD.
Every Coach at CFH is knowledgeable about things you could do to help feel better. We try and point them out when we can but if you have a question, always ask! You don’t even have to know exactly what you’re asking. I was asked the other day “I think my right shoulder goes back easier than my left, is that a thing?” It 100% is a thing, and we worked together on some banded shoulder mobility exercises to help with that. There is a ton of information available inside the walls of CFH and outside, you just have to seek it out.
I’ll wrap it all up by saying, mobility is a choice, it’s a huge issue for some and less an issue for others, but it’s something every single person in the gym can and WILL benefit from. So, I highly encourage you, in any way inside or outside the gym to not forget about mobility!
Fun Fact: I spent 1 cumulative hour a night, for 6 months when I first started, watching TV in the bottom of an air squat until it became just a comfortable position to be in.
Written By: Chris Mate