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Stretch ‘Em Out

Stretch ‘Em Out


Warm-Up: 10 Serratus Push-ups, 10 Supine Ring Rows, 10 OHS (45/25lbs) x’s 2

Test: OH position while laying down

Lacrosse ball on Scapula, lat – 2 min. on each spot

External Rotator, Lat, & Rotator Cuff stretch


MetCon – Lynne (strict):

5 rounds not for time – Score is Repetitions added

Bodyweight BP

Strict Pull-Ups


Definition – the ability to maximize the range of motion at a given joint.

-Flexibility. The bane of every guy’s existence. I believe the battle here to be a cognitive one, as we can all deduce through simple logic the benefit of being flexible in the weight room as well as everyday life. I’ve come across way too many strong guys that can’t get into a proper overhead position because they’ve acquired a back made of thick, pure Bulgarian rope. (Throughout this post I’m going go categorize flexibility and mobility together, even though they’re a little different.) This all do to improper rehab and PREhab that soooo many of us neglect. That cognitive struggle to make ourselves stretch, foam roll, or do mobility drills before or after a MetCon is sometimes harder than doing the MetCon itself. Where we daily nurture our punishing relationship with the MetCon, so should we nurture our relationship with mobility and flexibility. Dropping on the floor and giving me 20 is more times than not easier for us CrossFitters to drop down and give me 20 seconds in a stretch.

-Let us not forget that increasing our flexibility isn’t only helping us with increasing our range of motion and making it easier to get into a proper mechanical position, but we’re reducing the likeliness for injury. I’ve become obsessed (along with G and Miss J) with a recent blog by Kelly Starrett, who is the owner of San Francisco CrossFit and an unreal physical therapist, who posts a mobility WOD everyday.

And here it is

-This man is sheer genius, and along with the other videos that he’s done for CrossFit HQ these videos host a wealth of knowledge that will benefit us all! Please use this FREE resource to your benefit.

-I saw a lot of you all struggling on the floor, making that awful grimace while using a lacrosse ball to work on that mobility and flexibility. I love this, and so should you. Let’s learn to become gluttons for punishment not just with the MetCon, but also with our flexibility (and mobility) drills. MetCon 5 times a week, MWod everyday!

Go get loose Ktowners,

Coach CBo

By | 2017-04-25T14:39:31+00:00 September 22nd, 2010|CrossFit Ktown Knoxville, Uncategorized|6 Comments


  1. Steve O September 22, 2010 at 7:20 pm

    Wow…that pic is (speechless)

  2. Ben September 23, 2010 at 9:47 am

    You are so right CBo. Why is it that you can tell a guy “Go over there and pick up that heavy weight”, and we jump to it. But you say stretch and we dismiss it. I for one have been trying, (not as much as I should, and have a ton of room for improvement) but with the little bit that I have done, I can already see a huge improvement in flexibility and range of motion. Thanks for sharing the mobility site, I will be adding it into my morning website rotation. After CFKT of course.

  3. Rise Up September 23, 2010 at 10:09 am

    Great post CBo. Kelly’s blog is awesome especially the video of Dolphin Burpees. I think I had my first skank laugh when I watched it.

  4. Cesar September 23, 2010 at 11:56 am

    I know its been a while since I’ve been on the blog but i just wanted you guys to see my new crossfit girlfriend……

  5. T-Pain September 23, 2010 at 3:51 pm

    Hot but her voice sounds like Jean Claude Van Damme

  6. Rise Up September 24, 2010 at 8:44 am

    She would be much hotter is she sounded like Arnold. =o)

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