Category: > Mobility


SMEG for week of Feb. 9

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 2 Comments
February 7, 2014

Strength
Front Squat @60% x 2 reps x 15 sets, keeping rest between sets low

Mobility
In order to get a good pistol in your arsenal of skills, the ankle needs full range of motion. Here’s a great tip to help improve those tight ankles: video here

Endurance
Short Interval: Run: repeat :30s on, :30s off until form/pace deteriorates
Long Interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
Tempo | Time Trial: Row 1000m for time

Gymnastics
Practice for 10 minutes: Blocking Movement for Quality Pull Ups

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SMEG for week of Feb. 2

Filed Under: . P.E. Men, . P.E. Women, .Endurance/Marathon, > Gymnastics, > Mobility, > Strength by Dan Burns — 1 Comment
January 31, 2014

Strength
5-5-5-5-5 back squat
Set bar at 80% your one rep max; work your way up to a new 5 rep PR

Mobility
Protect those heel cords! Watch this video.

Endurance
5 RFT:
Row 500m
35 sit-ups

Gymnastics
For QUALITY:
Every minute on the minute for 10 minutes
Max pull-ups on the odd minute
Max dips on the even minute

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Tips for Standing Desk Users

Filed Under: > Mobility, Community by Mr. H — Leave a comment
May 9, 2013

From Mark’s Daily Apple

A lot of people who embrace the standup workstation thing think the work stops once you stand up. But, like barefoot runners who toss the shoes and rush into 10ks and marathons and end up injuring themselves, workers who ditch the chairs and spend full workdays on their feet without thinking about how to stand often end up in pain. They don’t realize what kind of stress standing – often in the same place – for hours at a time can place on their bodies. It’s not enough to just stand. You have to do it right, and you have to make adjustments and move and stay on top of things to do it right.

Here are 15 tips: http://www.marksdailyapple.com/15-tips-for-standup-workstation-users/#ixzz2SoxU3ASM

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New York Times: ‘Reasons Not to Stretch’

Filed Under: > Mobility, Inspiration by Mr. H — 1 Comment
April 3, 2013

The New York Times describes recent studies showing why stretching before exercise is not a good idea. This is why we do dynamic stretches instead—leg swings, toy soldiers, high knees, Spiderman, karaoka and so on.

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MWODs

Filed Under: > Mobility by Mr. H — 5 Comments
September 2, 2012

MWOD 1: Great calf stretch. Four minutes of stretching each foot. For math-challenged, that’s 8 minutes total for all bipeds.

MWOD 2: Lengthen the psoas (deep muscle in the hip). Four minutes on each hip.

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Shoulders, hips and hammies

Filed Under: > Mobility by Mr. H — 3 Comments
April 16, 2012

5/365: Amazing shoulder mobilizer—help your external rotation on the ring dip!

6/365: Internal rotation for shoulder position

7/365: Good one for the hips, and helping to keep your knees out at the bottom of the squat

8/365: Amazing stretch for outside of legs and glutes—strengthen your bottom squat position

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