Stretch your calves!!

Sep 28th, 2010

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Category: crossfit

Stretch your calves!!

In order to maximize performance you must take care of your body . Do you stretch your calves on a daily basis? Well, you should. Having tight calves will limit your ankle flexibility. Your ankle flexibility drastically impacts your ability to sit into the squat position, deadlift position, even the push-press and kettlebell swing position. Quad dependency results from poor ankle mobility because the hips are not able to sit in a favorable postion to fire off the glutes and hamstrings.

Tight calves will lead to tight quads, which causes tight hip- flexors. Tight hip-flexors pull the pelvis into an anterior tilt position, which can cause your shoulders to internally rotate forward compromising posture. Tight hip–flexors and internally rotated shoulders can cause neck pain. Remember that everything is connected…and stretch your calves!

Check out Gumby Gosler in his downward facing dog stretch.

Skill
Medicine Ball Clean

WOD

Level 3
Run 800m
10 Knees to elbows
5 Power Cleans (95/65)
Row 1000m
10 Knees to elbows
5 Power Cleans (95/65)
Run 400m
10 Knees To elbows
5 Power cleans (95/65)
Row 500m
10 Knees to elbows
5 power Cleans (95/65)
Run 200m

Level 2
5 Knees to elbow
Power cleans (65/45)
Running and rowing remains in the same sequence with the same volume.

Level 1
Run 400m
10 Ball-ups (Floor exercise)
5 Medicine Ball cleans
Row 500m
10 Ball-ups (Floor exercise)
5 Medicine Ball cleans
Run 200m
10 Ball-ups (Floor exercise)
5 Medicine Ball cleans
Row 250m
10 Ball-ups (Floor exercise)
5 Medicine Ball cleans
Run 100m

**Advanced**
10 Toes to bar
5 Power cleans (135/95)
Running volume and sequence remains the same as Level 3