Sometimes when we’re tired our burpies or pushups turn to floppies meaning that instead of maintaining a rigid torso we snake up off the ground like an 80’s break dancer.  The real issue with the floppy is described this way by Mobility guru Kelly Starrett: 

When athletes are getting up from being prone (think pop up in surfing or getting up after the pushup portion of a burpee) and they are tight in the front of the hip, they tend to create and extra “hip” joint right in the middle of their low backs.  Think about it.  If your hip is tight going into extension, its way easier to extend one of your pinche little spinal joints that that monster hip capsule.  You get the extension you are looking for and poof, two million extension episodes later (or one burpee challenge) and you’ve got a wicked case of brohken-itis.

The second issue with the floppy is that it show a lack of ability to stabilize your mid-line.  Mid-line stabilization is the Crossfitters definition of core strength.  Keep your pelvis rigid while loading and moving dynamically and in general your lower back is safe.  Let the pelvis/spine flex under a load and eventually you’ll have problems, whether they’re cumulative or occur in a single episode.  Here’s a mobility workout to help fix some of the issues with the floppy.  Click here to view.

27/Oct/2011 Thursday WOD 

7 Rounds for time

 7 Power Cleans (135/93)

 7 Burpees

Then:  30 Knees to elbows

(only 1 round of KTE’s, after completion of 49/49 reps above)


Oly:  Snatch High Pulls @ 110% of Sn Max 8×2 or come to Coach Chiu’s class at 1045, Noon, 3:00, 4:30, 5:30

Rowing:  8x200m with Damper 0, rest :30 between