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It all Starts with the Spine – Margaritas & Mobility Workshop @ CF Balboa
– Do you ever have back pain?
– Has your back ever stiffened after back squats, deadlifts, running, or just after sitting at your desk for too long?
– Would you like to know about the importance of your body’s 4 Horsemen on avoiding back stiffness and pain?
If you answered ‘yes’ to any of the above, then this workshop is for you.
Your spine is the most important component of every functional movement. But for most of us, our spine lacks proper mobility, as do the muscles that have the most impact on our back. Immobility in these areas reduces performance and increase instability, which usually leaves us Crossfitters in a pain cave, or worse.
On Wednesday, October 8th at 7:00pm at CF Balboa, come join your community at a spine and hip mobility workshop led by the mobility experts at Movement Rx (www.movement-rx.com). Dr. Megan Hersh, DPT and colleagues will lead an interactive (and nearly pain-free) session on the whys and hows of spine and hip mobility.
During this 75-ish minute seminar you will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Rumor has it there might even be some Margaritas to help illicit some muscular relief.
All Balboa members will also be eligible for a discounted rate on Movement Rx’s Movement and Mobility Screen. Details and scheduling are available at the workshop, or by contacting Dr. Hersh at firstname.lastname@example.org.
There will be a Hard Copy Sign Up sheet on the white board in the gym
Take the time to move slow and controlled through the Skin the Cats and HSPU.
2-4 Skin The Cats (either on rings or bar) **
2-4 Negative HSPU (Drop down Kick Back Up/ Strict HSPU is acceptable as well)
4x 6 way MB Plyo Work (Chest Pass, Right, Left, Overhead, rotational L/R)
1000 meter row
50 Thrusters (45 lbs)
Spend 5-10 minutes on shoulder rehab
-JOBS exercises (external/internal rotation)
-Roll out traps, scap, lats
Post your scores to.