December 29, 2014


December 29, 2014

Read on for Joe’s weekly mobility article…

How posture affects CrossFit

Posture. What’s the big deal, right? Most of us feel that as long as we can get up, squat, reach, bend and twist then we should be okay.

I’ve mentioned in my previous article that normal posture should be nothing less than perfect posture. We all had that (perfect posture) as children but because of our specific habits, work environment, sport and lack of awareness our postures and movements have changed. An individual that sits at a desk eight hours a day or drives a vehicle for a living oftentimes displays forward head carriage, rounded upper backs, swayed or tucked in lower backs and rounded shoulder blades.

So what’s the big deal? The most observable problem that we see in CrossFit is the rounding of the upper back, the forward head and the forward tilting of the shoulder blades or scapulae. Think of the person (maybe it’s you) who cannot achieve a proper lockout overhead with head through, elbows stacked over shoulders, wrists stacked over elbows. They are holding the load (barbell) out in front with significant stress on their shoulder.  Maybe they are also compensating by overarching their backs…a chain reaction of bad movement. These abnormal body mechanics puts them at an increased risk for injury, from headaches to impingement to tears to disc degeneration to herniation and more.

 So…What to do?

You know what your issues are. Dedicate a good amount of frequency (not time) to correct movement and postural awareness. Don’t wait to do your stretches in the gym. Practice perfect posture all day. Consciously lengthen your spine. Sit up properly, don’t slouch. If you have a sitting job, transition to a stand-up desk. Roll your shoulder blades back and let them sit in that position as comfortably as possible. Move your neck in extremes of rotation, flexion and extension as well as side bending. Reach overhead. Reach behind your head/your back. Take deep breaths frequently to expand the tissues between your ribs. Stretch your calves. Work on your deficiencies and move frequently in the directions where you lack the most. Get massages. Join a yoga class.

Depending on how far your current posture/mobility is from perfect, this could be a long road. But, if you put in the time and frequency, you WILL reap the benefits of more normal movement and save yourself from pain and injury.

nanda OH
Workout of the Day
3 sets of:
5 Russian KB swings, heavy
5 strict pull-ups
3 rounds for time:
400 meter run
21 American kettlebell swings 55/35
12 pull-ups
*2 heats, partner up and count for your partner
*15-minute time cap 
Post your scores to the Whiteboard.

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