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Log Your Mobility Minutes

posted by Brandon
Log Your Mobility Minutes

Runners are notorious for logging mileage or killage, and we encourage you to do so. NOW is the time to add another section to your training log. MOBILITY MINUTES. 

Kelly Starrett of recommends a “10-15 minute daily practice in addition to your normal workout routine.” If you have never checked out, do it immediately after reading this post. I will place their logo at the bottom as a reminder.

It is critical to set this time aside and set SMART Goals in order to obtain enhanced mobility. For example, to set a goal of “Stretching More” is not a SMART Goal. To set a goal of Stretching 10 Minutes, 6 Days a Week” is Specific, Measurable, Attainable, Realistic, & Timely.

Furthermore, it is no secret that we subscribe to Active Isolated Stretching to increase range of motion in conjunction with trigger point work and hurdle mobility drills. Therefore you will need a few implements.

1. Rope: $4 at Home Depot (they will even burn the ends for you if you ask nicely). You may want to splurge and purchase an Iron Woody Band to help facilitate your stretching.

If you are unfamiliar with Active Isolated Stretching, you can check out the two PDF’s below.

Part 1
Part 2

Suggested Reading: Top 5 Reasons To Have A Training Log

2. Tennis Ball or Lacrosse Ball: You will learn to love hunting for crunching bits in order to smooth them out. Here are a few examples…

Recommended Reading: Simplify Your Training Log

3. Flex Bar: You can roll up a towel to get in between vertebrae, but this is much easier and more effective.

4. Hurdles or a Great Imagination: Learn and perform this Hurdle Mobility routine a couple times a week.

Our friends at Competitor put together the Top 10 Mobility Exercises performed on

Mobility WOD

Brandon Laan is a runner, coach, and entrepreneur.  He spent his undergraduate days at The University of Western Ontario where he captained the Cross Country Team before fleeing to Hawaii Pacific University for graduate school. He is a Level II Certified USATF coach and holds personal bests of 1:06 and 2:21 in the Half Marathon and Marathon respectively. He also enjoys running to eat, not eating to run…and always will.

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  1. Paulo says:

    I am new at crossfit I have been doing unless I see the workouts I have no idea how to do most of the workouts.are there any beginners videos,books to get an idea.please let me know. Thanks

  2. Natalya says:

    Hey Eric Thanks for question and viitsing the site. *** here are some places to start looking if I had ITB issues, I would recommend you see your local kinesiologist and/or physio-chiro-osteo to get a more focused idea of what is most tight and causing your ITB pain this will help maximize your time spent mobilizing ***WHAT IS ITB ? Remember the IT band is a fairly stiff (not elastic) structure connecting bones/muscles. Since it is not a muscle it is not really the focus of our stretching/rolling(smr). So the issue tends to be tight hip flexor/glutes or issues at ankle/knee or even low back NOT SOMETHING ON SIDE OF LEG TO BE STRETCHED AND ROLLED EXCESSIVELY. DAMN RIGHT LEGSRight legs tend to be commonly affected and I think a lot of this has to do with our seated postures through the day. Most easy to implicate would be our driving posture where we sit more on our right glute(butt cheek) and use our right leg (ankle/knee/hip flexion-extension) to push/release the gas/brake pedals. So obvious things to try to minimize and/or change are your seated posture. – avoid being the driver if you can. – take frequent breaks from driving – modify position frequently – try to sit more square on seat (both butt cheeks) … some cars are tougher due to offset of steering wheel/pedals. – use cruise control whenever possible to limit contractions in right leg. STOP SITTING – in general minimize seated postures, use standing work stations. WHAT TO DO WITH PAIN NOW: -> get out your roller (ideally TP therapy products and/or lacrosse or hard tennis balls) and roll butt cheeks/hamstrings and quads. Don’t ignore the quads, making sure to roll inside, middle and outside the quad. -> ensure your bike allows for your feet to sit in their natural way (ie. for you toe out / duck footed) as this could cause stress on ITB. -> try to roll before any activity to help ‘loosen’ things up lower bike seat slightly for a bit to decrease strain a bit further. make stretching post ride and/or during the day ( many of my athletes do as separate workout) this should be full body and looking always for change/improvement from the stretch/smr. try to avoid painful ranges / sports / movements but also try to push the range of moment you can function in with rolling/stretching/movement. Keep me posted and best of luck

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