HQ’s Rory McKernan and Aspen CrossFit’s Nick Massie show how to train an injured elite athlete safely.
CrossFitter T.J. Gulla is a world-class snowcross athlete who has been injured and needs some targeted mobility work and a thorough warm-up. Watch these coaches in action as they work with the injured athlete and provide new training tips anyone can use to spice up their warm-up and mobility routine.
In Part 1, McKernan takes Gulla and a small group through a series of stretches including lunges, groiners, deep squats, boot strappers, under-the-fence shifts, inchworms, active downward-dog yoga poses and various leg raises.
In Part 2, Massie takes Gulla through a series of mobility exercises to target his specific needs.
“This is mainly myofascial treatment, where we’re going to just kind of loosen up the fibers around the muscles, the myofascial fibers,” Massie says. Massie uses a technique that has been developed by Kelly Starrett, the supple leopard behind MobilityWod.
Massie target’s Gulla’s hips, quads, groin and IT bands. Then he moves Gulla onto his back for some “informed freestyling” using balls and foam rollers for Gulla to target specific tight spots in his shoulders and back.
“Manage the pain and move around to where it feels like you’re accomplishing something,” Massie says. “It’s like a super-deep massage, but you’re doing it yourself.”
Additional reading: Stretch for Optimum Performance—Before the WOD by Gus Patel, published March 9, 2011.