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  • 05/02/2014 at 12:35 pm in reply to: MWOD Success Story #74577
    Maja GrayMaja Gray
    Participant

    Congrats to you, and thanks for sharing a great story. I’m sure many of us feel the same way about how the intersection of CrossFit and MWod has changed our lives forever.

    03/08/2014 at 2:24 pm in reply to: Help us pass our Leopard Test (ankles ROM is terrible, wondering what else needs work) #74259
    Maja GrayMaja Gray
    Participant
    Hey David – 

    Thanks for your thoughts. I’ve been hitting the ankles and calves hard and seen some gains. My t-spine and shoulders are still limiting me. Thought I’d post another vid, this one of the OHS on the day of 14.2. Even through the baggy sweatshirt you can see my ribs popping out. At least the butt wink isn’t quite as bad as in previous vids.

    One that’s helped the butt wink is learning to brace hard through the core and glutes before initiating the squat.


    http://www.youtube.com/watch?v=meBPhnA6JP8

    03/08/2014 at 2:14 pm in reply to: How to sleep really, really well….? #74258
    Maja GrayMaja Gray
    Participant

    Just to update my original post:

    The new memory foam topper makes the bed a lot softer so I can learn to sleep on my back.
    Based on David’s link to the Bullet Proof Exec, I’m trying to cut back caffeine, and never have it after noon.
    I down-regulate at night by smashing low back/QL are with a softball and also smashing feet with lacrosse ball. 
    Sleeping better! Thanks for your thoughts. 
    03/08/2014 at 2:09 pm in reply to: 10 Minute squat test the real key to ankle mobility? #74256
    Maja GrayMaja Gray
    Participant

    Chad Vaughn (@olychad on Instagram – really useful stuff) has mentioned how all your flexibility will improve as you spend more time in ideal positions, so it makes sense to me that the 10 min squat test would help. 

    My ankle ROM is pretty horrible as well, but I’ve made solid gains in my dorsiflexion over the last month by hitting a few key mobs:
    1. Banded distraction in both directions.
    2. Heel smashing with a kettle bell (or the end of a heavy dumbbell).
    3. Foot smashing with lacrosse ball. 
    4. Calf smashing, varied between a barbell and a wider PVC tube, with and without a 30 lb slam ball for added pressure. 
    5. Shin smashing on a peanut (double lacrosse ball), wide PVC tube. 
    I don’t hit all of these every day, but I DO try to do something south of the knee every day to try to open the ankles. It’s painful stuff, but I’m seeing gains so I’m going to stick with it. Hope that’s helpful.
    02/28/2014 at 5:38 pm in reply to: How to sleep really, really well….? #74229
    Maja GrayMaja Gray
    Participant

    Thanks David! Those are some great reads.

    02/13/2014 at 12:40 pm in reply to: Help us pass our Leopard Test (ankles ROM is terrible, wondering what else needs work) #74130
    Maja GrayMaja Gray
    Participant

    Hey David – 

    Thanks for such a thoughtful response. It’s funny, up until watching these vids I thought my shoulders were plenty mobile – but now I see my rib cage shooting out there. I’ll start hitting t-spine, lateral seam, and first rib areas to see if I can fix those shoulders. 
    I guess I was assuming the butt wink was all about the lack of ankle dorsiflexion. I’ve been working on my splits since Jan 1. Guess I need to keep hitting adductors and hip flexion too. 
    I’ll update with new vids in a couple weeks! Thanks again.
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