Comments on: October 17th, 2009 http://crossfitsnohomish.com/2009/10/16/october-17th-2009/ Twice the Fitness. Half the Time. Thu, 09 Sep 2010 13:40:55 +0000 hourly 1 http://wordpress.com/ By: thevales http://crossfitsnohomish.com/2009/10/16/october-17th-2009/#comment-589 thevales Mon, 19 Oct 2009 05:13:34 +0000 http://crossfitsnohomish.com/?p=850#comment-589 Michelle, Thanks for the question. Shoulder pass throughs, hang from the pull up bar and practice the traditional kipping motion with a slightly exaggerated range of motion. I also have people put there elbows on a box with their hands together and their head between their arms facing down. Then push your chest to the ground. You can also pull your arm across your chest and put that arm against a wall and then continue to turn your body towards that arm stretching the outside of the shoulder. Also, put your elbow up in the air with your elbow bent so your hand is behind your head. Then press that elbow against the wall and lean into the wall. The thing to remember is that you just need to play with the stretch until you feel it stretching the area you want it to. You may also want to work more on pressing and pus pressing first with light weight and see if your shoulders don't tolerate that better.Work your weights up with those exercises and then revisit the OHS. Also try widening your grip a bit on the OHS. This will make the shoulder flexibility requirement less. The bar should be 5-6 inches above the head at the lowest. Hope this helps please feel free to let me know if you need more help. Jeff Michelle,
Thanks for the question. Shoulder pass throughs, hang from the pull up bar and practice the traditional kipping motion with a slightly exaggerated range of motion. I also have people put there elbows on a box with their hands together and their head between their arms facing down. Then push your chest to the ground. You can also pull your arm across your chest and put that arm against a wall and then continue to turn your body towards that arm stretching the outside of the shoulder. Also, put your elbow up in the air with your elbow bent so your hand is behind your head. Then press that elbow against the wall and lean into the wall. The thing to remember is that you just need to play with the stretch until you feel it stretching the area you want it to. You may also want to work more on pressing and pus pressing first with light weight and see if your shoulders don’t tolerate that better.Work your weights up with those exercises and then revisit the OHS. Also try widening your grip a bit on the OHS. This will make the shoulder flexibility requirement less. The bar should be 5-6 inches above the head at the lowest. Hope this helps please feel free to let me know if you need more help.
Jeff

]]> By: Michelle Silbernage http://crossfitsnohomish.com/2009/10/16/october-17th-2009/#comment-586 Michelle Silbernage Sun, 18 Oct 2009 02:23:43 +0000 http://crossfitsnohomish.com/?p=850#comment-586 Hi! I'm a friend of your sister, Jenny, and have trained with Dan at Crossfit Redmond. Can't afford to do WODS with the gang right now, so I try to do what I can at home. I check out your site quite a bit. It's great and I enjoy your posts. Today's was especially interesting. I can't overhead squat worth "squat." Any weight over 15 lbs and I'm all over the place. I do have tight calves and my right shoulder is much weaker than my left. I try to do snatches, but each time I train them seriously, I end up flaring up my shoulder so bad I have to take a few days off. So, based on your post -- I should work on my shoulder flexibiltiy -- I've heard that a lot since starting Crossfit. I do should pass throughs and hand from the pull up bar. But, beyond that, what does "work on shoulder flexibiltiy" really mean? Thanks! Michelle Hi! I’m a friend of your sister, Jenny, and have trained with Dan at Crossfit Redmond. Can’t afford to do WODS with the gang right now, so I try to do what I can at home. I check out your site quite a bit. It’s great and I enjoy your posts. Today’s was especially interesting. I can’t overhead squat worth “squat.” Any weight over 15 lbs and I’m all over the place. I do have tight calves and my right shoulder is much weaker than my left. I try to do snatches, but each time I train them seriously, I end up flaring up my shoulder so bad I have to take a few days off.

So, based on your post — I should work on my shoulder flexibiltiy — I’ve heard that a lot since starting Crossfit. I do should pass throughs and hand from the pull up bar. But, beyond that, what does “work on shoulder flexibiltiy” really mean? Thanks!
Michelle

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