Only a couple of workouts after jumping full-force back into our hybrid strength-metcon programming, and my hips and back reminded me how long I had neglected them.  It wasn’t long before I remembered many of Kelly Starrett’s tips from the CrossFit Mobility and Recovery Seminar.  He praised using not just the foam roller but also the lacrosse ball to get deep into our soft tissue and work the kinks out…and on a random side-note, he is also the sole reason why we have so many hot pink lacrosse balls in the gym (I digress).  Anyways, we have a number of lacrosse balls just waiting for your tight, sore muscles so there’s no need to be shy.  Grab a ball, grab a trainer if necessary, and get to rolling.  If you’re a newbie to the lacrosse ball, ease into the amount of pressure you put on the ball as you don’t want to press so hard that it causes bruising or so much pain you’ll never go within a 5 foot radius of another lacrosse ball.  Everyone has their own focus areas but try rolling the soft tissue surrounding the hip socket, the shoulder blade and pecs, musculature of the mid and low back, hamstrings and quads, and calves.  Start with whichever area is sorest or those muscles/joints that give you the most trouble.  Just like your car or house, your body also needs regular maintenance.  Come in 5-10 minutes early or stay 5-10 mins after class and get up close and personal with one of the lacrosse balls…it’s the next best thing to an actual massage and your body will appreciate it.

WOD 5.12.10

Power Snatch 5×3

3 rounds:

• 20 Wallball
• 15 KBS
• 10 Burpees