"Sarah Anestam Mobility Inservice on September 20th at Vagabond"(9.2.2014)

Easy Techniques to Improve Mobility and Prevent Injury

Saturday, September 20th @ 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:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
3-5 minutes of dynamic prep movement
3-5 minutes of the following:
run 100 meters
5 face pulls
5 wall angels
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions: Tester OPT Prep-3rd Week of Training
5 Sets of the following @ Aerobic Effort:
60 Seconds Airdyne @ 90%
60 Seconds Airdyne @ 50%
Rest 6 Minutes
5 Sets of the following:
20 Calories Airdyne or 15 Calorie Assault Bike
15 Step Down Box Jumps
10 Walking Lunges w/ moderate weight with dumbbells
Rest 1 minute between sets
B. Fitness Phase
Maximum Aerobic Power Sessions
5 Sets of the following:
Row 60 Seconds @ 90%– Take 5-8 Seconds off your best 500 Meter Pace
Row 60 Seconds @ 50%
Rest 6 Minutes
5 Sets of the following:
Airdyne x 15 Calories or Assault Bike 10 Calories
Kettlebell Swings x 15 reps
Hand Release Push Ups x 15 reps
Rest 1 minute between sets
C. Competition Phase
Skill Work Gymnastics Based-Warm-Up + Jerk or Press Intense + Clean Intense + Upper Body Push/Upper Body Pull Row
A. Warm-Up for Gymnastics Based Work:
3 Rounds for Quality of the following:
Handstand Walking x 20-30 Feet or Handstand Shoulder Taps, 5/each side
30 Double Unders
5 Strict Handstand Push-Ups or Clusters of
B. Behind the Neck Jerk Cluster @ 70%, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
Rest 15-20 seconds between clusters
C. Block Power Clean @ above knee @ 65%-73%, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
D1. Strict Ring Dips, 10-12 reps x 4 sets, rest 1:30 between sets.
You can scale down to clusters of 4.4.4 x 4 sets, rest 1:30 between sets.
D2. DB Tripod Bent Over Row @ 22×1, 6/each arm x 4 sets, rest 1:30 between sets.
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