Prior to joining our CrossFit classes, everyone must participate in Foundations, a 3 week-long program designed to gradually introduce the movements, training and intensity found in our group classes.

Click here for more info.

What is CrossFit?

CrossFit is essentially cardio, gymnastics and strength training rolled into one eclectic, efficient package. We perform pullups, pushups, handstands and box jumps.  We lift weights, swing kettlebells, climb ropes and throw medicine balls.  We run, row, jump rope and use gymnastics rings. We mix all of these elements together in challenging and creative ways so that you never get bored.     

Our coaches are responsible for ensuring that your workout is not easy nor impossible, that your form and range of motion are correct, that your speed and intensity are appropriate, that the exercises and weights are adjusted to your fitness level, and that you have a plan for long-term success.

By committing to our program, you will learn new skills, improve your nutrition habits, get stronger, feel and look better and improve your quality of life.

CFGC Comp Team
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Wednesday
Apr042012

Get Those Hips Mobile

Mobile hips make for better squats

Excerpt from "How to Regain and Maintain Hip Mobility" by Mark Sisson

If you own a set of hips, the ability to traverse their full range of motion will improve your life in many ways. They are the fulcrum upon which most activity depends. Treat them well, keep them well lubed and tuned up, and you will reap the benefits and reduce your chance of injury. That much is pretty clear by now.

So, how do you do it? How do you get hip mobility, and how do you maintain it?

Soft Tissue Work

Get your hands on a foam roller and a lacrosse ball. You’re going to do some soft tissue work to loosen up the muscles that are keeping your hips tight. Unless you’ve got a live in masseuse, these are essential items for any active person. Do these after a workout, in the morning, or, if you’re super tight and in a ton of pain, every day.
  • Foam Roll Your IT Band (Outer Thigh)
  • Foam Roll Your Hip Adduuctors (Inner Thighs)
  • Foam Roll Your Hamstring
Mobility Drills

These are classic mobility drills, essentially designed to explore the full range of motion in the hips.
  • Squat Stands
  • Mountain Climbers
  • Hip Thrusts
Check out more mobility drills in the Reading Corner below.

Exercises That Support (and Require) Hip Mobility

Once you’re comfortable with your level of hip engagement, try some of these exercises. You’ll be amazed at how crucial the hips are in pretty much everything.

  • Deadlifts
  • Box Jumps
  • Kettlebell Swings

For more from this article, and video demonstrations of the movements and drills, click here.
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