14-Day Challenge: Full Body Stretch Routine

This full body stretch routine will open your entire body and eventually allow you to explore your full range of motion. Complete this routine every day for 14 days and experience the difference it has on your recovery, your performance, and how you feel throughout the day in general.

This routine takes about 15-20 minutes to complete. Be sure and hold each stretch for a minimum of 90 seconds.

For more targeted mobility and flexibility exercises, check out our full library of mobilityWOD videos.

3 Stretches to Fix Shoulder Mobility

Have you ever slumped down at your desk, working away, only to find that hours have passed and you have not moved (or breathed)? Most of us can answer this with a resounding “YES.” This is how our posture suffers and, over time, how our shoulders round and become immobile. Use these 3 stretches to fix shoulder mobility.

Flexible shoulders increase your strength and decrease the amount of load that your bones, ligaments and joints have to bear.

Do you want to get stronger? Try these shoulder opening stretches 2-3 times daily, holding for 90 seconds to 2 minutes at a time.

1. Shoulder Extension

Find a chair or surface higher than your hips. Drive your head down and through your elbows. For a more advanced stretch, place your elbows on the box or chair.

2. Underarm Shoulder Stretch

Sit in a crab position, with your fingers facing backwards. Shift your hips forward towards your ankles, and hold.

3. Pectoral Twist

Lying face down on the floor, extend one arm out at 90 degrees and swing your opposite leg up and over.

How to Fix Your Squat

Sitting in a squat is the most natural movement for the human body. Here’s a simply how-to on how to fix your squat.

The joints and muscles you need to recruit for squatting — hips, knees, ankles, core, quads, glutes, and more — are your foundation of everything from walking to running, swinging a golf club, and doing yard work.

If you can’t squat properly, your joints are probably too stiff and your muscles too tight.

Do your knees, hips, or back often hurt for seemingly random reasons?

Test Your Squat

Hips and/or Core

how to fix your squat

This test tells you whether your problem is tight hips or a weak core. Lie on your back and assume a squat position: bring your knees as close to your chest as you can. If you can’t get them past your hips, they’re too tight. If you can bring your knees high, then your core isn’t strong or stable enough to support your squat position while standing.

Ankles

fix your squat

Your ankles must flex enough to let your knees track over your feet. This allows you to distribute your weight evenly. The above test tells you whether your ankles are too stiff. Stand in a staggered stance facing a wall, your front foot about 5 inches away. Push your front knee as far forward as you can, attempting to touch the wall. If your knee can’t touch, work on some ankle flexibility and mobility.

Fix Your Squat

Core

how to fix your squat

Hold on to a door jamb, the frame of a squat rack, or a chair. Drop into a squat using the object to stabilize just enough to keep from falling without using it as a crutch. Keep your torso upright and you should feel your core engage. Breathe deeply in this position for up to 30 seconds. Release your hands and try to stand up without falling back. That’s 1 rep. Do 10 reps, 3 days per week as a supplement to your training program.

More core…

Hips

how to fix your squat

Get down on all fours and straighten your left leg; your knee should be above the floor. Move your right foot beneath your left leg and pin your right heel to the outside of your left knee. This is the starting position. Now move your hips back and forth for 1 minute, feeling your hip stretch. Switch sides and repeat. Do this drill 1-2 times daily.

More hips…

Ankles

how to fix your squat

Repeat the ankle test, above, for 3 sets of 5 reps every day. Additionally, foam roll or use Yoga TuneUp therapy balls on each calf for 1 minute each day. Sit on the floor and place the roller or ball under your calf. Roll up and down, side to side, for 60-90 seconds. Repeat on your other calf.

More ankles…

A Life-Changing Skill…

In conclusion, learning how to fix your squat and learning to squat properly is a life changer. You’ll notice fewer aches and pains. You’ll reduce your risk of injury. You’ll build more muscle across your body. Best of all, you’re likely to see your performance improve in just about every activity you do.

Moov Better Mobility WOD 5 – Shoulders Part 2

This week, join me in our Moov Better Mobility WOD 5 as we focus on the rotator cuff and shoulder stability.

Moov Better Mobility WOD 4 – Shoulders

This week, join me in our Moov Better Mobility WOD 4 as we focus on opening the shoulders and massaging along the thoracic spine.

Moov Better Mobility WOD 3 – Hips, IT Band

This week, join me in our Moov Better Mobility WOD 3 as we focus on opening the hips to improve our squat depth, and rolling out the IT band to reduce knee pain.

Moov Better Mobility WOD 2 – Hamstrings, Quads, Glutes, and Spine

This week, join Michelle Chinatti in our Moov Better Mobility WOD 2 as she focuses on lengthening the hamstrings, rolling out the quads, glutes, and rolling along the spine and neck.

Moov Better Mobility WOD 1 – Feet, Achilles, Anterior Tibialis, and Calves

This week, join me in this week’s Moov Better Mobility WOD 1 as I focus on opening the ankle joint and relieving plantar fasciitis and achilles pain. The feet, achilles, anterior tibialis, and calves provide a solid foundation for most of the functional movements we do in our daily lives.

CrossFit Done Smart: Year One Programming by the Numbers

“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.” – Coach Greg Glassman

The vast majority of the time the workouts programmed at Moov have been methodically planned out and fit within a larger frame work, although sometimes it may feel like your coaches are just pulling WODs from deep within their nether-regions…. The workouts are intentional, focused and effective.

Before we dig in to the numbers for Moov specifically, here is a quick primer on what Crossfit HQ (the Mothership) says an effective program should entail:

Paraphrasing Cherie Chan from my Level 2 Training:

Based on the teaching in both the Level 1 and Level 2 trainer courses, an effective program is built from mainly couplets and triplets (two movement and three movement WODs) that typically take between 7-15 minutes to execute. They should be mainly “FOR TIME” and “AMRAP” workouts that utilize gymnastics, monostructural movements (rowing/running, etc) and weightlifting in a fairly equal distribution.

There are obviously many more statistics, guidelines and nuances to designing an effective program, but this summary gives us a good starting point to analyze Moov’s first year of WODs.

Number of Movements

Let’s work through this description looking at the data… Starting with the number of movements in each workout, CrossFit recommends mainly couplets and triplets… here is our distribution:

Couplets
Triplets
Chippers
Single
Other

We are right where we need to be – with a majority (about 70%) being couplets and triplets. These workouts have proven to elicit the best results. They have an elegant and simple brutality that we have all experienced firsthand.

Time Domains

Next up, let’s look at the time domain:

10-20 Minutes
5-9 Minutes
20+ Minutes
< 5 Minutes
No Time

We tend to go a little longer than we should, but continue to stay within suggested guidelines in this area as well.

Workout Structure

Looking at the structure of a given workout… let’s see how we stack up:

"For Time"
AMRAP (As Many Reps/Rounds as Possible)
EMOM (Every Minute on the Minute)
"Heavy Day"
"Death By"
Tabata
Other

We are dead on here. The majority of our programming is “For Time,” and “AMRAP” is a strong second place. While it is fun to mix up the structure, the top two structures are proven to be the most effective, and we will continue to utilize them.

Modality (Types of Movements)

Lastly, for the purposes of this analysis, let’s look at the distribution between gymnastic movements (bodyweight), monostructural movements (cardio, single stimulus), and weightlifting movements (anything with weight):

Gymnastics
Weightlifting
Monostructural

This distribution makes sense, as there are a far greater number of gymnastic and weightlifting movements than there are monostructural movements… I cannot make you do double-unders and run every day, even if it feels like I try! This distribution is essentially equal when we account for the number of movements we utilize under each modality.

SO… what can we take away from this basic analysis… while this review encompasses the WODs and not our macro-cycle work, it should make you feel comfortable that our CrossFit program is a DEAD SHOT for what a world class CrossFit organization should be shooting for. Watch later this week for a blog post on the results of our members – there is a plethora of ways to analyze a program, but at the end of the day, the proof is in the numbers. If you are improving your times, your maxes, and/or hitting your goals, we have a successful program and no amount of tweaking the program can match YOUR DRIVE TO IMPROVE! We always have room to get better and are still very young as an organization, we will continue to hone in the right “formulas” for our population but suffice it to say that we are headed in the right direction to derive the greatest positive adaptations for you! To say this another way… trust the program, work really hard and let Moov get you where you want to go! We are dedicated and obsessed with getting you to your goals. If there are ever questions on why we do what we do, please never hesitate to ask your coaches. 

A Chiropractor’s Prescription for Shoulder Care

How does a chiropractor prescribe shoulder care? Read on…

A 63-year-old female presents to Enhanced Movements Chiropractic with complaints of shoulder pain and restrictions. She has had some shoulder issues in the past, but never this frequent or intense. She has been doing CrossFit for nearly 6 months and the pain has progressively been getting worse. She has pain when lifting her arms overhead as well as doing any pressing overhead.

The prescribed treatment plan included restricting any painful positions until inflammation and pain sensitivity went down, while introducing myofascial release techniques to the shoulder complex. Her first visit improved her pain significantly as well as increased shoulder range of motion. During the second visit the myofascial release techniques were continued, while starting to incorporate new movements to improve shoulder range of motion with tools such as kettlebells and Indian Clubs.

Here is a simple video that shows one of the shoulder opening exercises we used: