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July 29, 2014

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Assessing Mobility…and why it’s important


What is Mobility? 


The basis of all things CrossFit is wrapped around the principle of functional movements and being prepared for the unknown. At the very base of even the simplest of these functional movements, there is the requirement of mobility.


Mobility is a broad concept, but basically its the degree to which an articulation (where two bones meet) is allowed to move before being restricted by surrounding tissues (ligaments/ tendons/ muscles, etc), otherwise known as the range of uninhibited movement around a joint.


Why mobility is important?


It is widely known that the lack of mobility is one of the biggest limiting factors holding people back in CrossFit. Most of us lack this necessary range of motion due to the fact that we spend the majority of our day sitting at a desk, which causes us to have tight hips, legs, core etc. and in turn, over time, this restricts our mobility. For example, if your hip flexors are tight, you will find it difficult to get into a proper squat, and if your shoulders are tight, getting into a proper overhead position may be difficult. Focusing on improving your mobility is a necessary step in improving your range of motion (ROM) through all functional movements and is equally important in regards to injury prevention. If we have the needed ROM to perform these functional movements, then we are less likely to try and overcompensate for our lack of ROM with bad form and improper technique, which may lead to injury.


How can I improve my mobility?  


The first step in improving your mobility is assessing your current limitations. For example, if you are having a difficult time getting into an overhead squat position or holding a front rack position, how are you to improve your overhead squat or improve your rack positioning until you know the root cause of the problem? Once the root cause or limitation is determined, you can then develop a plan to attack that limitation and work towards improving in that movement or position.


Personalized Mobility Assessments

At CrossFit 28, we are now offering all of our athletes free one-on-one mobility assessments to help you determine where your mobility restrictions may exist. Once we determine your individual restrictions, we will provide a plan for you to address those limitations by using various recommended mobilization and soft tissue manipulation techniques.


It’s Free…sign up!

There will be a sign up sheet posted at the gym with various times listed to meet with one of our coaches and complete your free one-on-one mobility assessment. Simply sign up under one of the available times. Each assessment will last about 30-45 minutes. If you have any question, send us an email to


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