Tag Archives: mobility

Rest Day 2/14/13: Happy Valentine’s Day! – Mobilize and try some Apple-Fig Butter!

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Rest Day 2/14/13:

Renegade Rowing Tanks are in!

Renegade Rowing Tanks are in!

Happy Valentine’s Day!

With CRASH-B’s coming up this weekend, today is an important day to check on your body.  How are you feeling?  What’s tight?  What’s bugging you?  Take 15 minutes to mobilize, get loose, and feel good.  Then treat a friend or loved one to dinner!  Enjoy!

Also, if you’re looking for a good pre workout boost of energy checkout this great post from Alex Black of Wicked Good Nutrition.

Simple Apple & Fig Butter

photo-2One question I get asked a lot is, “what should I eat before a workout?”. I’ve talked about the nutrients you need and a few pre-workout meal ideas in a blog post back in November, but to sum it up, you need carbohydrates and protein from low-fat, low fiber foods. Overall, it’s just important that you eat something, and this tends to be hard for people who exercise early in the morning or run a tight schedule. If you need a quick burst of energy before a workout, try this simple and easy apple fig butter. I got the inspiration from the PaleOMG website, but wanted to make a version with no added sugar and fewer ingredients. Try 2-4 spoonfuls for a quick source of fuel before your next workout.

…Checkout the recipe here…

Rest Day 2/3/13: Enjoy the Superbowl! Mobilize during Halftime!

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Rest Day 2/3/13:

Enjoy the Superbowl!

Challenge someone to an Inch Worm Race during half time to get those hamstrings!

Challenge someone to an Inch Worm Race during half time to get those hamstrings!

Today’s a good time to hang with friends and family, eat some good food, and laugh at a few commercials.  I hope you enjoy your day off from training and come back ready to throw down on Monday.

During Half Time do 15 minutes of mobility.  Work on those hips, hamstrings, and ankles.  If you feel ambitious do 10 push ups every time someone scores!

Rest Day 12/20: Get Loose! – 15′ Hamstring/Hip Mobility – Share your favorite!

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Rest Day 12/20:

Get Loose!

Monica using some hip distraction for a great hamstring stretch!

Monica using some hip distraction for a great hamstring stretch!

Enjoy 15 minutes of Hamstring and Hip Mobility.

Over the past week we’ve hit it pretty hard with heavy lifting, a 2k, and some solid 500m pieces.  Our ability to sit up and maintain a solid core through the stroke has a lot to do with our hamstring flexibility and the work we do on off days to promote recovery and rebuilding of the muscle fibers we tear.  Use today as an opportunity to stretch out and rebuild those hamstrings, increase your flexibility, and eat some good quality food.

Share where you’re feeling it and how you mobilized!

Rest Day 6/24: What’s limiting your catch compression? Share your thoughts?

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Rest Day 6/24:

Use a Barbell to work into that calf and heel chord.

What’s limiting your catch compression?

Today’s rest day is an opportunity to work on your mobility through the catch.  Hop on an erg and sit at the catch without the handle.  See how much compression you can get while remaining in a position of strength.  Keep that chest up and shoulders down.  Feel what’s tight and then see if you can work some mobility to get more compression.  After mobilizing retest in the catch position.

A common problem in rowers is limited ankle flexion at the catch.  Here are a couple of things you can use to work on that flexion.  If you have a barbell, try to smash that heal chord and loosen it up by rolling the end of the barbell along the bottom of your calf.  If you don’t have a barbell check out this awesome bone saw calf smash from mobilitywod.com.

Post your thoughts to comments!