07.16.12 WOD

We spend a some time rolling out our hips and shoulders. However, the mobility of ankle joint and lower leg is just as important. If you look at the picture above, you will see a blue line connecting from the bottom of the foot to the skull. This is called the “Superficial Back line”. Think of it as a long blanket of fascia connecting all of your muscles, bones, and joints along that line. Why is this important? Basically, if there is tightness anywhere along that line, it can affect other muscles or joints along the same line. At times, you might feel tight hamstrings so the first thing you do is stretch them. However, in looking at the blue line, there are several other areas that can be causing the tightness. You might notice this during a full squat. If you are one of those who feels “tight” at the bottom of the squat or has the urge to fall forward or backward, you are more than likely stiff somewhere along that line. For an example of this, check out this video from Kelly Starrett on how bad ankle mobility causes a bad squat.

WOD:
For time: 
400m Run 
then
3rds 
10 Pull ups 
20 Sit ups 
30 Squats 
then 
800m Run
then
2 rds 
5 Pull ups 
10 Sit ups 
15 Squats 
finish with 
400m Run 


Athletes, There will only be a 7AM class on Tuesdays and Thursdays beginning immidiatly. If you have any questions or concerns please let Coach Leo know and he will answer all your questions. We will be make more changes to the schedule and to the class types. So be prepared for the constantly varied.