Busting out the plumb line to measure Cathy's ankle flexion before she starts working on some dedicated ankle mobility as home work. Time to put in some work and retest in a month and see how you do on the exam. Having adequate ankle flexion (approximately 4" travel with the knee past the toes while keeping the heel down ( and bare foot) will help with the bottom position of a squat and allow better alignment for running. Sometimes having decreased ankle mobility can lead to the toes turning out by torquing the foot or lead to an unbalanced running stride.
You can either leave it alone and let the body do it's thing to compensate (not a good idea) or you can work on restoring mobility of that joint and regaining your movement freedom (strongly recommended). It will take time to get back but you're worth it, aren't you?
GYM NEWS:
Save The Date: April First "Fittest On Earth" Screening & Pizza/CrossFit Open wind up. Not exactly sure if those two go together but we're doing it anyways... We've got a projector and screen for the showing so bring a lawn chair unless you want to chill on a plyobox or a mat and watch.
Where: Starke 970 Brazier St.
Time : 7pm
Who Can Come: Friends And Family!
Cost $10 to cover pizza (no cost for open judges)
Why: Because it will be great to watch with friends who love CrossFit
CrossFit Open:
Well this week will be the last CrossFit Open workout. It's been an awesome four weeks so far and we've seen some amazing PR's and tested ourselves by taking on whatever has been thrown at us. Regular Friday evening classes and Saturday Noon classes will resume Starting March 31st.
CrossFit:
A.
Front Squats 5 x 3 @ 80%
B.
5 RFT W. 10 Minute Time Cap
3 Ring Muscle Ups
8 Pistols
50 Double Unders
Fitness :
A.
15 Min Circuit
5 Goblet Squats
150m Ros (Damper @ 10 effort level 8/10)
For this circuit don't choose a weight for the kettlebell that will be easy. Build to and pick something heavy right off for five (with a bit of a struggle for reps 4 & 5). This shouldn't be a race back and forth between the exercises but consistent.
B.
5 RFT W. 10 Minute Time Cap
3 Ring Dips
8 Box Jumps
100 Single Skips
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