"Sarah Anestam Mobility + Injury Prevention Seminar"(2.4.2014)

Easy Techniques to Improve Mobility and Prevent Injury

Saturday February 22nd ­ 10am Vagabond CrossFit. Free Seminar

  • ●  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 1­hour 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, co­owner of Functional Fitness and Physical Therapy, LLC, in North Easton.

 

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I. Dynamic and Mobility Prep Warm-Up:
Competition Phase Prep
3 Minutes of Zone 1 Work
+
4-6 Minutes of the following:
Shoulder Prep + Mobility + T-Spine Mobility
+
4-6 Minutes of the following:
Row 10 Strokes
PVC Pipe Dislocates
PVC OH Squats
+
Lifestyle + Fitness Phase Prep
3 Minutes of Zone 1 Work
+
3-5 Minutes of Dynamic Prep Work
+
3-5 Minutes of the following:
Airdyne 20 Seconds
5 Face Pulls
5 Wall Angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions
For Time of the following:
21-15-9 of the following:
Goblet Squat
Box Jumps
+
Rest 7 Minutes
+
For Time of the following:
5 Minute Max Airdyne Calories
B. Fitness Phase
CrossFit Opens Prep/MAP Multi Sets
For Time of the following:
21-15-9 of the following
Pull Ups
Box Jumps
+
Rest 7 Minutes
+
21-15-9 of the following:
DB Power Snatches(21 in total-15 in total-9 in total)
Hand Release Push Ups
Goblet Squat w/ one of the dumbbells used for Power Snatches
C. Competition Phase
High Bar Back Squat Intense + Lactate Endurance Testers(5-7 minutes) x 3 sets + MAP Zone 1-Cyclical Work
A. High Bar Back Squat, 80%, 10 sets of 1 rep, rest 1 minute between sets.
B. 3 Sets of the following:
20 Thrusters @ 95/65
25 Regular Burpees
Rest 12 Minutes or 4 times greater where you finish at
C. 5 Sets of the following on Rowing Machine:
30 Seconds @ 70%/30 Seconds @ 30%-
+
5 Sets of the following on Airdyne:
30 Seconds @ 70%/30 Seconds @ 30%-
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