Fri 1/10

Cold weather is over, let’s get serious about our training for 2014

Friday 1/10

WOD Daily Reading

Back Squat (10 min to do back squat)
Push Press (10 min to do push press)
Clean and Jerk (10 min)
Morning & Afternoon Metcon (AMRAP – Rounds and Reps)
5 Chest 2 Bar Pullups
10 DB Thrusters
rest 3 min
Afternoon Metcon
5 Ring Pushups
10 Toes-2-Rings
Push Press 101: Why is Overhead Pressing Hurting My Lower Back? Part 1Squat Therapy: 4 Drills That Will Improve Your Squat

The Dirty Little Secret of the Female Athlete: Cellulite

Is CrossFit ‘Destroying the World?’ 10 Tips to Make Sure It Doesn’t

6 Tips for People Who Stand All Day

The Correct Way to Mobilize Your Thoracic Spine with a Foam Roller


I wanted to go over something that seems fairly simple but is also done incorrectly frequently. This is foam rolling your thoracic spine.

The point of rolling your thoracic spine is usually to get a bit more thoracic extension and help improve your efficiency with overhead lifts. Remember that your shoulder joint only really achieves 165 degrees of overhead flexion and in order to get that big weight overhead we need to get that last 15 degrees from our thoracic spine. Thoracic spine extension is also a major player in shoulder health so we better get this hammered down.

Most people I see rolling their spine tend to just go back and forth for several minutes over their spine. While this is all well and good, I don’t think we actually ever get the effect we’re shooting for, and that is thoracic spine extension.

The main objective of foam rolling is to relax the spine over the roller so we get some mobility in the vertebral joints of the thoracic spine.

If we’re just rolling forward and back, we’re never actually getting any mobility in our thoracic spines. The key is relaxing your spine over the roller in several different segments along the thoracic spine.

I made a video to show you just how to get the job done.

Some more of my favorite t-spine mobility drills: