Hi guys,

New in the forum and writing from
Spain (apologies for my English).

 

Love to see all the help and knowledge in the
site!! Thanks to everyone.

 

I am 35, 178 cms tall and 70 kilograms. I am in
a decent good shape and love Crossfit (which I have been doing for almost a
year).

I used to be very competitive at canoeing.
Practised it from 10 to 18 years old and won several championships. Calm waters
and K1 mainly.

I have red, Supple leopard and deskbound so I
have some idea about mobilisation technics.

I also follow mobility WOD recovery. I do +30
minutes of mobilisation at least 4 days a week (some weeks even 6 days).

 

OK, enough background. Let’s get to it:

 

Mi front rack sucks. To a limit I cannot tell
you… But please figure: due to its limitation, I almost can snatch what I can
clean… ☹. I can
not lift my elbow any close to parallel and cannot separate my hand to catch
the bar from farther than my shoulders. In fact, I cannot make the bar rest in
my shoulders so I have to basically hang de bar…

If I have to do heavy front squat, I do a
variation of zombie with my arms crossed. Real problems are cleans, thursters,
clusters… You name it.

 

Main problems/limitations:

 

• I
  have very tight (and big) lats (canoeing to be blame I assume)
• Also
  very tight rhomboid, serratus and supraspinatus (hard to say which one is
  tighter)
• Limited
  external rotation shoulder (I suffer to do floor slides and have to use
  some weight to bring my hands to touch the floor).

 

As I have said, I am 100% committed to improve
it and I am doing a lot of mobility at home prior to go to bed.

 

I am doing basically all exercises listed in
page 454 of becoming a supple leopard for addressing front rack issues and some
more.

 

Have to say that I am not seeing much progress even
if 2/3 months have elapsed…

 

And my questions are:

 

1. Can
   it be generally solved? I know without seeing me it difficult to say. My
   doctor said nothing was wrong but I do not set progress.

 

2. From
   a severe case like me, how long should I expect to wait until some
   improvements are reached?? I am committed but just would like to know if
   we are talking about 6 months or 3 years…

 

Thank you very much in advance for your help
and comments. Much appreciated.