So Your Shoulders are Jacked Up and Not Jacked…

Sam getting his mobility on at work.

Sam getting his mobility on at work.


With our designated warm-ups, especially the months where we focus on strict pull-ups and push-ups, your shoulders may be feeling more exhausted than usual. While your body is getting accustomed to the extra shoulder pump, here are some mobility exercises you can do at work to help alleviate the soreness. The best time to stretch is actually after you exercise so if you have a few minutes after class grab a foam roller or a lacrosse ball to get some extra mobilizing in.






1. Chair Twist


Be careful as you can injure your spine if you push it too far. Keep your spine straight and don’t force your body into the twist; allow your spine to move into the twist on its own, and only as far as is comfortable.

  • Sit upright in a chair with your hands on your thighs. Your head should be directly above your shoulders
  • Twist to the left. Place your right hand on the outside of your left knee. Your spine should be doing the twisting all by itself.
  • Allow your head to move into the twist as well. Once again, don’t force it.
  • Hold the twist for 20 to 30 seconds, breathing deeply and fully into the lower abdomen and lower back. When you’re finished, repeat the twist in the other direction
  • This works best if you can hold a foam roller or a towel between your legs to protect your back from overextension


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2. Wall Extensions

  • Stand with your back and heels against a flat wall.
  • Extend your arms straight out to your sides, with the backs of your hands against the wall
  • Bend your arms to move your forearms into an upright position (move your arms to a 90-degree angle).
  • Carefully raise your arms above your head, keeping them flat against the wall.

Good flexibility allows you to fully extend your arms and touch your hands together while keeping your arms, elbows, and wrists touching the wall at all times.



3. Door Stretch


Set up with one arm at a time against the corner of a wall or the edge of a doorframe. You use the edge to push your shoulder forward and then simply turn your head in the opposite direction to intensify the stretch.


Strength: Power Snatch 3-3-3-3-3
5 Rounds:
20 Overhead Walking Lunges, alternating (45#/35#)
10 Toes-to-Bar
*Immediate 5 burpee penalty if the plate is rested below the knee during a set of walking lunges.
Compare to 120913


PR for Pat: On Saturday, August 2nd we’ll be doing Pat’s WOD.  Our friend Pat has a long, tough road ahead of him, and needs our help.  You can read his story here.  Pat has already undergone surgery that has taken roughly 70% of his tongue, as well as lymph nodes and glands.  He will require therapy to learn to talk and swallow again, and he faces days upon days of chemotherapy and radiation treatment.  Pat has incredible determination, and with the help of so many that care about him from the CrossFit community here in Boston he will fight on.  Please donate here, mark your calendar for Saturday, August 2nd and join us to PR for Pat.

  7 comments for “So Your Shoulders are Jacked Up and Not Jacked…

  1. SamB
    July 23, 2014 at 7:34 am

    ps: 165
    wod: 9:48rx
    great job 530

  2. Jason
    July 23, 2014 at 7:39 am

    Power Snatch = 95#

    WOD = 8:49 w/ 45# plate and toes-to-rings. No Burpees.

  3. Cal
    July 23, 2014 at 9:24 am

    snatch: 50# and felt ok on my back, so that’s encouraging.

    WOD: 8:13 with OH lunges (35#) and 20 sit ups. OH lunges however did not feel great.

    good work, 5:30!

  4. Shorty
    July 23, 2014 at 9:51 am

    PS: 115#
    WOD: 8:03 Rx
    Felt like blah today. Great work 5:30am.

    • Chris
      July 23, 2014 at 10:48 am

      You still kicked my butt.

      WOD:10:18 Rx
      PS: 145#

      Great job 5:30

  5. Jess B
    July 23, 2014 at 10:38 am

    PS: 65# worked on trying to do this lift properly!
    WOD: 9:45Rx
    Nice work 5:30- everyone was moving on those lunges and I think we avoided traffic jams with a few near misses!

  6. Ky
    July 23, 2014 at 10:08 pm

    Power snatch: 95 lb

    Metcon: 9:11 Rx

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