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Are you doing this drill everyday?

by: Ryan - October 3rd, 2012   Filed under: Culture, Events, Injury Prevention, Lifestyle, Mobility Add Comment
Small Clan_crest_badge_MacDougall

Every day most of us sit for an extended period of time.  And that makes us hunch forward, just a little bit.  This “little bit” makes the upper back tight and folded a “little bit.”

Opening up the upper  back and creating more extension and rotation will not only help you move better, but feel much better as well.

Do This Drill Daily!

Open Book

1-2 sets of 8-12 each side

Dynamic Mobility Workshop

Saturday, October 13, 2012

Time: 10:30am-12:30pm

SIGN UP HERE

Location:

CrossFit The Athlete Lab

3225 Country Drive

Little Canada, MN 55117

(612) 770-4322

Cost $59

Come in workout attire, this is a participation class. Class Length 2 hours.

SIGN UP HERE

 

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Do Your Hips need work?

by: Ryan - September 10th, 2012   Filed under: Coaching, Events, Injury Prevention, Lifestyle Add Comment
This week, as I start back down the road to getting my hips to be as mobile and flexible as possible, I am reminded how much work it is to achieve such a small improvement.
And how many of the athletes we work with that limit themselves by not doing the most important mobility work!
Oh, but what that improvement will bring!  Faster running, stronger lifts, less soreness on Sunday afternoons!

Do yourself a favor and do this stretch tonight!

Good Movement is the foundation on which all performance is based.

Come to a Dynamic Mobility Workshop and you will learn how to fill your “Toolbox” full of great exercises to build that foundation and keep it rock solid!

We have several Dynamic Mobility Workshops coming this fall:

-Friday, September 21 in Minneapolis

-Saturday, October 13 in Little Canada, MN

-Saturday, October 20 in Wauwatosa, WI

Signup today for the one nearest you and get to work on your Mobility Foundation!

 

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Mobility in a Minute: Reach Backs

by: Ryan - June 28th, 2012   Filed under: Coaching, Injury Prevention, Lifestyle, Mobility Add Comment

From those of us who spend significant time sitting in front of a screen (even strength & mobility coaches), poor upper back posture and motion can rear its ugly head and take a big toll.

That poor thoracic posture (yes there is a quiz!)  can and will probably lead to decreased hip motion and then maybe to some low back or shoulder pain.  Tackle it now!

Before every workout and before bed each night, be sure to work on mobilizing your upper back (thoracic area!) to restore the movement you need.  In this installment of Mobility in a Minute, we cover Reachbacks.  Reachbacks are a good multi-joint exercise for increasing thoracic extension.  You will lift more weight, swing that golf club smoother, or sleep better.  I promise!

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**Updated**Announcing Summer Strength Camp 2012

by: Ryan - May 9th, 2012   Filed under: Adventure, Coaching, Events, Injury Prevention, Olympic Weightlifting, Rugby, Strength, Workouts 1 Comment

Calling all Rugby players!

Coming this summer:

Maxmead Summer Strength Camp

 

Our 10 week strength camp, designed for College & Incoming HS Juniors & Seniors, will increase your speed, get you stronger, and make you a better athlete.

@Crossfit Minnesota

$329

10:30am-12:00pm

Monday, Wednesday, &Thursday

June 11-August 9**

Sign up Here!

 

New Mobility in a Minute!!

by: Ryan - May 8th, 2012   Filed under: Coaching, Crossfit, Events, Injury Prevention, Lifestyle, Mobility, Workouts Add Comment

Mobility in a Minute is back! For everyone who really has some poor hamstring flexibility holding them down. Today we cover the Active Straight Leg Raise. Try this drill but don’t forget to stretch your Hip Flexors!

This Saturday’s Dynamic Mobility Workshop is filling up But there are still spots available.

We are in Little Canada, MN at The Athlete Lab.

Reverse your spot and Sign up Today!

 

Today’s @Full Strength WOD:

8 rounds of:

100m Sprint

10 Clapping Pushups

Mobility in a Minute: Open Book

by: Ryan - March 30th, 2012   Filed under: Crossfit, Culture, Injury Prevention, Lifestyle, Mobility Add Comment

This one is for everyone who spends a little too much time hunched over at the computer or driving in the car. (Sounds like me over the past 2 weeks!)

The Open Book works on opening up your upper back and shoulders. This will take pressure off your low back.  Great drill for dealing with low back pain and tight shoulders.

Try it out and write your thoughts in the comments.


 

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The First Mobility in a Minute

by: Ryan - March 23rd, 2012   Filed under: Coaching, Crossfit, Injury Prevention, Lifestyle, Mobility, Rugby, Running Add Comment

This is will be a regular Friday series here at Maxmead Fitness:  Mobility in a Minute.

We will be posting short descriptions of ways to create better movement.

Here is the first one.  Enjoy!

 

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Too nice to be inside! Warmup the shoulders anywhere!

by: Ryan - March 16th, 2012   Filed under: Coaching, Crossfit, Events, Injury Prevention, Lifestyle, Mobility Add Comment

I just got yelled at for sitting inside working on the computer.  Video editting and promos will have to wait! I am going outside to do play with the kids, do some burpees(need to practice!) and enjoy the summer come early!

This mobility drill can be done anywhere and is great for prepping the shoulders for any demanding movement: wallballs, muscleups, and overhead squats included.

For all of you in Wisconsin:  The March 25th Dynamic Mobility Workshop At Badger Crossfit is filling up fast.

Sign up here Now!

Do This Stretch Everyday!

by: Ryan - March 8th, 2012   Filed under: Coaching, Crossfit, Injury Prevention, Lifestyle, Mobility, Rugby, Running, Workouts Add Comment

All of us sit too much: in the car, at our desk, etc,etc,etc!

Do yourself a favor, before you train today, before you go to sleep tonight.

OR ANYTIME TODAY!!!!

DO THIS STRETCH!

 

WOD for 3/8/2012:

6 Rounds for time of:

10 Pullups

75 yd Sprint

Rest 60 seconds

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My Upper Back is tight! So Reachback…

by: Ryan - February 14th, 2012   Filed under: Coaching, Crossfit, Injury Prevention, Lifestyle, Mobility, Workouts Add Comment

Here is a great Warmup move I use with athletes who have tight upper backs.

It is called Reachbacks/Thread the Needle.  Hit the foam roller or LAX ball first, then perform 5-8 full movements each side.

 

After watch my posture in the video, I have some work to do!

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