9/19 Mobility Monday

What a fantastic, terrific, incredible seminar we had on Saturday. Dr Ryan DeBell of The Movement Fix taught us so much about ourselves and how we move. Did you attend? What did you learn?

Most of us are doing the Whole Life Challenge and today is day 3. How is your daily mobility practice going for you? The Whole Life Challenge has partnered with Mobility WOD to provide a weekly mobility practice. We are so excited for this partnership!

Mobility WOD and The Movement Fix are the two best resources, aside from our YogaFit classes, to provide us with a effective and efficient daily mobility practice. 

All of us need to move our bodies everyday. We need to move them quickly, slowly, intensely and deliberately. All type of body movement is important. 

Our Whole Life Challenge mobility homework this week is to accumulate 10 mins every day in the bottom of your squat. Watch today's WLC Mobility WOD video for more details. 

You will be more comfortable in the bottom of your squat if you work on your ankle mobility. Certainly with all of the jumping we're doing in the WOD, you'll want to mobilize your ankles. Lucky for us, we're spending a few minutes today in class mobilizing our ankles. 

Today's Workout 
Mobility: Banded ankle mobilization
then, 
spend no more than 3 minutes accumulating as much time as possible in the bottom of your squat. If you attend class in the morning, you will accumulate your remaining time throughout your day. If you attend classes in the afternoon and evening, this should be the last few minutes you need to achieve your 10 mins. 
then, 
As many rounds and reps as possible (AMRAP) in 5 Min of:
200m Sandbag carry 60/40#
10 Box jumps 24/20” or 10 tuck jumps
Rest 2:30 Mins
AMRAP in 5 Min of:
20 Lateral jumps over paralettes 
10 Ball Slams 20/15#
Rest 2:30 Mins
AMRAP in 5 Min of:
50 Double Unders
100m Run

​We are running and jumping today. Both of these movements get our heart rate elevated. The short distances and small reps allow us to move quickly keeping the intensity high. This high intensity works on our anaerobic metabolic pathways. The short rest intervals allow them to recover, all the while our aerobic pathway is getting stronger. Work to perform everything unbroken and at maximal speed. These 5 mins intervals are meant to be sprints. Have fun!