Flex MOB

I was watching some of the archived footage of past CrossFit Games last weekend (because that’s what weekends are for, right?) and was struck with something so simple yet compelling; Everything thing in life is only accomplished if you get off your ass and try but it doesn’t stop there, trying is never enough, it’s only the start. I used to think of the word try as a dirty word. Just do it, right? Well that’s real easy to say if you’ve never attempted a muscle up. More than likely 99.9% of people have to try over and over and over before they can DO a muscle up (I still can’t do one but I damn sure will keep trying). You need to think out of the box to find your limiting factors because it may not simply be what most people would consider a simple strength issue.
In the not so distant past my squat one rep max was 110# and it wasn’t very pretty, I had a lot of work to do and it wasn’t just “get stronger!”
I had to get flexible and mobile before I could get stronger. I’ve heard, read, watched coaches and trainers say “If you want a bigger squat you need to squat bigger!” Yeah sure, you want a bigger squat but you’ve got a jacked up hip-flexor complex and ankle mobility issues so your bigger squat is going to look like a tragic horror show but hell you’re up to 300#, right? Um, until you rupture something and can’t even squat to the toilet seat – Way to go!
Monday my squat was 124# for 4 reps and they were pretty pretty squats, I must admit. All the mobilizing, stretching, foam-rolling, lacrosse-balling, band-flossing, grimacing, pain-facing, cursing and floor-pounding paid off and I am on the road to my bigger squat, snatch, clean & jerk… and eventually my first muscle up.
If you are looking for ways to become a mobility super stud/studdette check out Dr. Kelly Starrett and his new book Becoming a Supple Leopard:
It doesn’t just end with that though, you will also need to take a look at your nutrition and hydration – You can do flexibility, mobility and strength work till the zombie apocalypse but if you are eating foods that are causing inflammation and/or you are dehydrated there’s no way you are going to make any changes in the tissue (yes that’s the goal).
To find out how much water you should be drinking every day take your weight and divide it by two and that’s how much, in ounces, you should drink per day at minimum. As for finding out what could be causing inflammation you can do a simple elimination diet:


I am here to make you think, move, laugh, and learn.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.