Coach’s Corner: Mobility

Your Mobility Coach: Dominic Serna

Lats and the Serratus Anterior

You’re hitting your CrossFit WODs almost every day but you’re not making the progress you want. You put in more and more effort, but you’re not hitting your goals. What’s going on? There’s a very good chance that mobility restrictions are the biggest factor keeping...

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Mobility: The Pigeon Stretch

Hey Bears! The new year is coming so what better way to kick off the new year by taking care of your body through stretching and mobility!  This month we have a slight twist on everyone’s favorite, a variation on pigeon stretch, and probably my favorite...

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Mid and Lower Lumbar Mobility

Hey bears! For mobility this month, we want to focus on ways to open up the mid, and lower back.The stretch we are using helps with rotation in the thoracic as well as the lumbar region. This is where most of the pain happens after an extensive...

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September Mobiliy: Reducing Elbow Pain

This month’s mobility we will focus on a joint that seems to causing members some issue lately.  I am talking the about the elbow.  Members have been coming up to me the past month asking what they can do to alleviate elbow pain. Tennis elbow is...

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Front Rack Position

This week’s mobility focuses on the front rack position.  It does so by addressing a major problem in the chain which is the lats.  When your lats are tight it becomes very hard to maintain the proper front rack position.  With this...

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DomWOD: Rope Climb Position and Movement

For this knowledge bomb, we are working on a skill that doesn’t get practiced very often, but is still an important movement during CrossFit regionals and the CrossFit Games.  Rope climbs are a complicated movement that require a lot of strength, core...

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DomWod: Ring Dips

For this month we want to focus on a movement that is a fairly common gymnastics movement, the ring dip.  The full range of motion starts with arms fully extended and ends when the shoulders dips below the top of the elbow, the elbow needs to be at least a...

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DomWOD: Rowing

With the open over, we now go back to the basics.  This knowledge bomb we ear going to focus on rowing.  Rowing is one of our most fundamental movements and used multiple times a week, either during the warm-up, WOD, or cool down.  When...

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DomWod: IT Band/Glutes/Achilles Stretch

Mobility as a daily routine is just as important as clean eating and a regular sleep schedule. Mobility should be done by all athletes at all skill level.  Basic body maintenance is a fundamental building block for long term success.  With this year’s open...

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March Mobility: Flexors

This month we will be working on some of the most important flexors in CrossFit.  For the upper body we will focus on finger and wrist flexors to continue to improve our front rack position that we use almost every day.  For the lower body we will be working...

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