"Mobility Inservice this Saturday, May 17th @ 10:00 am"(5.15.2014)

 Sarah Anestam Mobility Inservice: Saturday May 17th – 10am Vagabond CrossFit

 Difficulty reaching overhead, pain when squatting, can’t touch your toes? If you answered YES to any of these, this inservice will help. Decreased shoulder and upper back mobility as well as tight hips and ankles are common in many people and can greatly reduce one’s ability to safely perform everyday functional movements and can limit higher level athletic performance, such as CrossFit.

 In this free 1-hour inservice, you will learn how to improve common shoulder, upper back, hip and ankle mobility issues using dynamic and static stretching techniques, foam rolling and corrective exercise techniques.

 A joint by joint approach will be used to teach simple but practical exercise techniques that can be performed anywhere.

 Space is limited to 15, please contact Kevin to register.

 Inservice by Sarah Anestam, MS, PT, co-owner of Functional Fitness and Physical Therapy, LLC, in North Easton.


I. Dynamic and Mobility Prep Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
shoulders, ankles, hips, t-spine
3-5 minutes of workout prep
Row 100 meters
Strict push up x 3-5 reps
Airdyne 7 Calories
goblet squat x 3-5 reps
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Grip Stamina+ Posterior Chain/Upper Cond + Simple Lactate
A1. High Bar Back Squat @ 30×1, 4 reps x 3 sets @ 60% or moderate weight, rest 45 seconds
A2. DB Bent Over-Row @ 30×1, 6-8 reps x 3 sets/each side, rest 45 seconds
A3. DB Farmer’s Walk x 50 Meters x 3 sets, rest 1:30 between sets.
B. For Time of the following:
Row 400 Meters
21 Burpees
Row 400 Meters
21 Burpees
Row 400 Meters
B. Fitness Phase
Maximum Aerobic Power Sessions
15 Minutes of the following @ 80%:
20 Walking Lunges
3-6 Strict Chin Ups or Banded Strict Chin Ups
Row 400 Meters
Rest 6 Minutes
15 Minutes of the following @ 80%:
8 DB Man-Makers @ Moderate Weight
45 Second Plank Holds
Airdyne 20-25 Calories

C. Competition Phase
Front Squat Intense + Back Squat Moderate + Clean Intense + Clean Mod/Chest to Bar CP
A. Front Squat @ 78%-83%, 4 reps x 4 sets, rest 2-3 minutes between sets.
B. High Bar Back Squat, 22×1, 5 reps x 5 sets @ 50%, rest 1-2 minutes between sets.
C. Power Clean Cluster, 1.1.1 x 4 sets, 75%, rest 2-3 minutes between sets.
D. AMRAP 12 Minutes of the following:
6 Overhead Squats(Taken from floor) @ 185/115 lbs
8-10 Chest to Bar Pull-Ups
80 Feet Farmer Walks @ 80-85 lbs in hand Men/45-50 lbs in hand Women
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