- The Box
- TEAM CrossFit Love
- Getting Started
- Members Area
- Find Us
- You sign up for a re-occurring monthly purchase.
- Zen Planner charges your account on the 1st.
- And at the beginning of the month you get your supplements hand delivered with the ultimate convenience.
Starting May 13th, the staff and athletes of Love our off to The CrossFit Games Regionals.
Please check Zen Planner for daily changes till Monday!!
We are excited to drop all new CrossFit Love gear! Send your pre-order size and quantity requests to email@example.com. You will then be sent payment instructions! Proceeds go to help the TEAM and Caroline with there TEAM Uniforms! All Styles are $30
THIS IS A ONE TIME RUN!! SIZES WILL BE VERY LIMITED IF NOT PRE-ORDERED!~!!!!
The Golden Tee
The Golden Tank
The Urban Camo Tank
The CFL Nation Tank
April is here and so is our new schedule!
Starting today we have added 2 Olympic Lifting sessions Monday thru Thursday.
Monday thru Thursday – Session 1 – 530 p.m. to 645 p.m. & Session 2 – 645 p.m. to 8 p.m.
Friday – One Session – 530 p.m. to 645 p.m.
Saturday – One Session – 12 noon to 130 p.m.
Sunday – One Session – 10 a.m. to 12 p.m.
Open to all members of Love as well as non-members. This group focuses primarily on improving the technical execution of the snatch, clean & jerk and related lifts. This program is intended to supplement your regular training regimen and improve explosiveness, strength, and coordination in addition to improving comfort with the lifts.
The Olympic Weightlifting Club sessions will be 75 minutes each session. Programming is focused on the needs of the group, along with necessary modifications for individual athletes, and varies weekly. In each session athletes can expect to snatch or clean & jerk, perform dynamic pulling drills, and perform skill transfer drills and other supplemental exercises for the Olympic lifts.
For athletes interested in more focused and/or more frequent training on the Olympic lifts, our expert coaching staff can design a program suited to your specific needs and goals, and the platforms will be available to athletes following those programs 7 days a week.
Have you meet our newest Olympic Lifting coaches Dan and Walt! Get in “The Chamber” and learn from the areas best! Individuals with no prior experience with the Olympic lifts will be required to attend Olympic Lifting 101 – our four session introduction to the lifts. Just ask about our NEW Oly Fast Track! Let our awesome staff help you be great!
If you have any questions about the new Olympic Sessions please email us at firstname.lastname@example.org
Monday thru Friday we now offer Fitness and Performance Sessions at 630 p.m.
You wanted it, you got it!
Our 4th Annual Philly Spring Cleanup is set for this Saturday, April 11th from 930AM to 1PM! This is a great way for you, your family, our members and our neighbors to get involved and do your part to keep our boxes part of the City looking its best. Front Street and Canal Street NEED our Love. It’s dedication like yours, along with the get some attitude that we need to meet our goal. We want you to join in on the fun Saturday!
Along with cleaning up the streets we are painting the downstairs a.k.a. “The Chamber”. We are going to combine two morning TEAM w.o.d sessions, with the spring clean up, a painting of the downstairs, along with a b.y.o.b. paleo potluck. Bring food, friends, and lets make it a great day for our community! .
Want to volunteer?
You’re the key to making this year’s Cleanup our biggest and best yet! We need every volunteer to help make it happen. Get your family, friends and neighbors to join you. We appreciate all the support!
There is no sign-up! Well unless you want to CrossFit then sign-up on Zen Planner!
See you then!
It's not too late to sign up and join TEAM CrossFit Love! We are going to have an awesome "Friday Night Lights 15.1"
Register at the link below:
Then sign-up under our affiliate CrossFit Love and under TEAM CrossFit Love:
This Friday February 27th, heats for 15.1 will kick off at 5:30 pm and continue every 20 mins through the night. You can sign-up for your heat time slot on Zen Planner. Everyone is welcome to workout, spectate, and cheer on our fellow athletes! This is a BYOB event so bring a cold one or two! Surely you can bring food, the kids, WHOEVER wants to show support!
Come cheer on Caroline at 630pm and Katie at 650pm OR come COMPETE against them! Remember sign up on Zen Planner. AND EVERYONE SIGN UP!! Any level athlete can compete during any time slot!
530 pm at CrossFit Love!!
We have a great sponsor for the event. Kettlebell Kitchen will be at Love serving its awesome treats and meals all night! COME HANG!
For Time: The Second Street Run – 50 Thrusters @ 95 lbs., 200 Double-unders
Rules: The teams will race through Second Street (little under a mile) and then back to CrossFit Love. Only when both athletes return to the box will they be allowed start to the 50 thrusters @ 95 lbs. They may perform the rep scheme in any manner they choose, with only one athlete working at time. After the thrusters, they will work on the 200 DU’s again with only one athlete working. Each athlete may only complete 25 DU at time, thus tagging their partner back in.
Points Available: The lowest official time will receive 1 point, the second lowest will receive 2 points. . . so on and so forth.
Location: Start – The Streets, End – The Box
Time: 9:00 a.m. – Heat 1 Start
- 200M Prowler Push @ 180 pounds (the athletes run as a pair, one athlete pushing the sled, one athlete running without, sled trade offs can occur at anytime.)
- 200M MB Run @ 20 lbs. (running again as a pair, one athlete runs with the MB, one athlete running without, MB trade offs can occur at anytime.)
*the sled weight given above does not count in the weight of the sled itself.
Points Available: The lowest official time will receive 1 point, the second lowest time will receive 2 points. . . so on and so forth. Points are awarded for overall time or distance covered at the time cap. The time cap is 3:00.
Location: The Streets of Philadelphia *
Time: 6:05 Heat 1
**A few other worthy notes:
- Registration is from 5:00 p.m. – 530 p.m. on Friday and from 8:00 – 8:30 a.m. on Saturday at the front desk.
- The Chamber will no longer be the site for Workout #2. That event will take place in the main room.
- The food and drinks will be provided at 1p.m. on Saturday. The beer will now be provided by our neighbors at Yards Brewing.
- Bring a close friend or family member(s). Feel free to bring those loved ones in your life who you constantly talk to this about. Have them come check it out! We will have a full pig, grilled chicken and fruit and vegetables for everyone to eat on Saturday.
- Kids – If you have kids that are at all interested, have them come try a workout Saturday at 1 p.m. Cassie, Christine and I will whip them into shape for 30 mins! We are interested in adding a kids program but were looking to gauge it by this response. If it is something the members really want, here is your chance .You can email Joe at joe.petrusky@gmail with questions and to RSVP them for this workout.
- Got a cool, chill dog? Bring them!
- Event #4 time cap is 12:00 mins.
- Feel free to bring food, drinks, or your chiropractor. All contributions are welcomed!
- In the CFL spirit, surely we are going to compete hard and compete to win. But I want the focus of this event to be more so about sense of community. This will give everyone a great chance to meet the other athletes you do not normally train with it. Kick ass, have a great time doing it but compete smart with future training in mind. Don’t sacrifice form for going a bit harder.
- Anyone who wants to volunteer and can at anytime before or during the event please email Joe at email@example.com. Thanks!!!
- Athlete member guests have free entry. Members who attend and do not volunteer or compete must pay $25 at the front desk when you arrive Saturday.
There are a few spots left to compete: http://bit.ly/1kPu3YI -
Its a great idea for level 2 couples and training partners… its not too late!!
On Thursday September 4th the Philadelphia Founders will take on the Miami Surge in their first and only home match! Lucky for us, the match is only minutes away! It will take place at The Liacouras Center on Broad Street on the Temple University campus. This is just minutes from Center City, Fairmount, and Northern Liberties.
If you’re interested in attending this event, sign up on the bulletin board in the gym. After we have 10 individuals signed up, we’ll host a giveaway of two additional tickets! Let’s get behind our home team and support them in their first match!
Wednesday August 13th, CrossFit Love and the mobility master himself, Nick P, will be hosting Wine-N-Spine from 6:30pm-8:30pm. Enjoy a night of spinal restoration and mobility. Paleo snacks will be provided and everyone is encouraged to bring in their own wine. Sign up on the sheet in the gym…but hurry! Only a few spots left!
To ALL members: if you have been storing your belongings in the cubbies, you need to take them home. They are not personal lockers, they are there for people to use while they are in class.
You must take everything home by THIS THURSDAY AT CLOSE. July 3rd. Anything left after that will be thrown in the garbage…not moved to a box as before…the garbage.
Take it home!!
“Fighters are some of the most well-conditioned and powerful athletes in the world. This is due, in part, to their striking training since punching and kicking with true power, speed and accuracy requires people to utilize their entire body from the ground up. As a consequence, striking is one of the most rudimentary and functional movements that involve the core.”
George Ryan, SWAT Team member and Martial Arts Masters Hall-of-Fame inductee, developed this program in order to help individuals increase their performance in CrossFit by combining it with a fighter’s striking training program.
Some of the many benefits to this course include:
● Achieve a fighter’s fitness level
● Add variety to CrossFit workouts
● Be able to throw proper strikes and combinations, i.e. punch & kick
● Understand the role of the kinetic chain and the posterior chain that
support athletic performance and fighting
● Increase the speed and power of strikes, regardless of experience
● Be able to teach proper striking mechanics to clients
● Safely run a training session involving striking skills and drills
● Teach an essential self-protection skill-set to athletes
● Effectively utilize shadow boxing, focus mitts and a heavy bag
This course will be held at CrossFit Love, 941 N. Front St. Philadelphia, October 18-19.
To learn more and read some frequently asked questions before registering, check out the link below.
Tomorrow’s sessions will be held at the Temple University Track. The times will remain the same
This is for tomorrow (5/31) only and be advised there are NO sessions on Sunday as we will be hosting the CrossFit Endurance Trainer Course.
Directions to the track:
Heading North on Broad Street you will pass through Temple’s main campus (flags will be obvious on the sides of the street) before you reach the end of the campus turn left onto Norris Street. You can then make a left onto 15th street. Parking is available on the side of the street. Coming down 15th Street the track will be on your right. The entrance is on the walkway in between 15th and 16th streets. You may also go around the block and park on the street on 16th. The track is visible from both sides. Helpful cross-streets in locating the track would be 15th and Montgomery and/or 15th and Norris.
Don’t forget to bring your water!
On CrossFit and Body Image: How CrossFit Taught Me to Love Myself
We have all looked in the mirror and wished we saw something different. How could we not? Each and every day we are bombarded with images of how we should look. We strive for the perfect bodies of men and women whose perfection is so often photo-shopped, yet judge ourselves so harshly in comparison. Media has flashed so many of these images in our faces, that many of us feel the only way for society to love us, and therefore for us to love ourselves, is to meet these impossible ideals. The media has made us forget what we love about ourselves. CrossFit has attempted to take back these ideals by celebrating our successes and teaching us how to embrace the beauty that is found in our strength, determination, and success.
We all have personal stories of struggles with body image, whether it is ourselves or our friends or family. Personally, I have struggled several times with insecurities surrounding food. Throughout my childhood and teenage years I competed as a gymnast and then in track and field, both sports that urge minimal body fat and no weight gain. When I graduated college I stopped competing in sports, gained weight, and panicked. I slept with a scale next to my bed and weighed myself every morning, tracking the weights on a spreadsheet. If my weight was not less than the day before, I would barely eat that day. I spent 2-3 hours in the gym per day. I tracked every bite of food I put in my mouth, not allowing myself more than 800 calories in a day. I wrote-up a contract promising myself I would not eat more than 3g (!!) of protein per day and that my main food source would be mostly water-based vegetables. This was until I had a very turbulent end to a relationship that had been ongoing throughout this whole process and my eating habits changed dramatically. I would eat normally around friends and family, but by myself would eat as much as I possibly could. Bags of chips, boxes of cookies, entire pizzas, pints of ice cream – literally anything I could get my hands on. I made excuses like, “Just go crazy today, tomorrow you’ll start a new diet”, but, to the knowledge of absolutely no one around me, it continued for weeks on end. I would cancel plans with friends or not come out of my bedroom for hours just so I could binge. Not surprisingly, I gained over 20 pounds over less than a two-month period. I had never been unhappier and nobody knew. I felt absolutely alone and so desperate for help, despite a great group of friends and family around me. That was when I found CrossFit.
I share my story not as a plea for sympathy, but as an example of the struggles that nearly everybody goes through, both male and female; the struggles to love yourself in a world full of reasons not to. When I joined CrossFit, I found a community of people unlike the people I surrounded myself with at the gyms I used to go to. They were not people spending hours on an elliptical in desperate hope of burning the calories they consumed at lunch, they were people working their butts off in order to improve themselves, to improve their strength numbers or train for their upcoming race or to supplement their sports training. Regardless, they were a group at the gym for positive reasons, not negative ones. A group that taught me how to have a healthy relationship with food and how to love my body for what it was, imperfections and all.
CrossFit tackles all the mental issues that so many struggle with everyday. Instead of publishing articles like we see in magazines and online blogs each and everyday, articles on what to eat to lose the most fat or ten foods you can eat that burn calories while you’re eating them, CrossFit publishes articles on how to use food the way it should properly be used, as fuel. We learn that protein builds muscle, that fat and carbs fuel us through workouts. We learn not only to not be afraid of calories, but to not even count them. When I moved into my current apartment in Philadelphia, I threw out my scale – a scale I literally used to be so dependent on I would bring it with me when I went home for holidays or vacations. More importantly than this though, CrossFit teaches us to be proud of what we can do with our bodies, no matter how big or small they are. CrossFit teaches us the value of hard work. Our reward at CrossFit is not, after two hours on the elliptical, finally hitting that 1000-calorie mark, it’s after two months of tireless effort, finally getting that big PR or that first muscle-up or that first RX in a workout. Our world is a world where value is not determined by a reflection in the mirror (we don’t even have mirrors in our gyms!). We are rewarded for our hard work with strength, stamina, and importantly, confidence.
From my first day of RX deadlifting in a WOD (left) to PRing my 14.2 score by 50 reps (right).
As a female, I can’t count on all my fingers and toes the number of looks or comments I’ve received about my muscles. Some are in admiration, but many are in question. Is it really feminine to have arms this big? Females aren’t possibly meant to have muscles this big, just look at our selection of clothes, almost none of which I can properly fit in anymore. But you know what I say to that? The 1950’s called and they want their housewife back. We have tirelessly worked for every muscle, every callus, and every bruise that we have. Our biceps? They represent our first pull-ups or our first time climbing up the rope. Those “gross” calluses on our hands? They represent our first toes to bar or our first time kipping five pull-ups in a row. How about those brutal bruises on our shins that prevent us from wearing skirts or shorts? They show the world that we just PRed our clean last week or that we used the RXed deadlift weight in the workout for the first time ever. Unlike those of people who strive for a body like the girls in the Victoria’s Secret catalog or spend hours obsessing over the fat content of what they’re consuming, our imperfections represent our successes, represent something that we did today that we couldn’t do yesterday. CrossFit doesn’t require weigh-ins for competitions because it’s not how much we weigh or what our body looks like that’s important, it’s what we can do with our body that marks our successes. And although we participate in things like the Open, coaches everywhere encourage keeping a journal because we don’t have to compare ourselves to anyone else; our biggest successes are against ourselves. We gain confidence by decreasing band sizes on our pull-ups, not by decreasing pant sizes, by increasing the number of plates on our bars, not by increasing the number of calories we cut from our diet. We can look at where we were one year ago and be so incredibly proud of where we’ve gone since then. And on those days when we look in the mirror and cringe at that cellulite that may have appeared, or that roll that we wish so badly would go away, we can focus instead on the amazing feats of strength that our bodies have accomplished. Look at our bruises and our calluses and our rips and remind ourselves that those are markers that when things get ‘heavy’, we are not the people that will be sitting out.
From my skinniest and most unhealthy where I would take pictures to track my progress (left) to placing at the Valentine’s Day Massacre weighing over 20 pounds more, healthier and happier than ever (right).
Seven Weird Things CrossFitters Do, by Katie Levy
Every sport has its own distinctive lingo, idiosyncratic terminology, and unique resulting habits and behaviors that might look completely ridiculous to an outsider. CrossFit is certainly no different. Over the past three years, I’ve learned quite a bit about what makes CrossFit and CrossFit athletes different from the rest, and some of what I’ve experienced, and now practice, looks and sounds downright weird. Behaviors like carrying food with you everywhere you go, or amassing a significant collection of footwear for every possible scenario aren’t unique to our sport, but a number of other behaviors are.
We speak almost entirely in acronyms.
Let’s be honest – one of the toughest things about starting out at a CrossFit gym is trying to figure out what everyone’s talking about. Every sport has its jargon, but with acronyms like WOD, AMRAP, DU, MU, HSPU, DL, OHS, even Rx’d floating around in every conversation, it can be impossible for anyone without at least a few weeks of CrossFit to translate anything written on a whiteboard or spoken at a gym. If you’re a new athlete still learning the terminology, or if you’re a seasoned athlete trying to explain what you’re doing to a friend or family member, CrossFit Davis has a pretty good list of most of the acronyms I’ve seen. Read up and pass it on!
We buy razors for our hands.
I regard the calluses I’ve developed on my hands over the course of three years of CrossFit as badges of honor. It’s taken a ton of snatches, countless cleans, and way too many pull-ups to get them just right. And they’re there for a reason. Calluses are areas on your skin that harden over time due to friction or pressure. They’re our skin’s natural safeguard against blisters and tears. But if you don’t care for them properly, they can rip just as easily as non-callused areas of your skin. As they get harder and more prominent, they’re more likely to rip; filing them down is essential. I’ve seen pumice stones, PedEgg brand foot files and all sort of other tools used by CrossFitters to care for calluses. My favorite tool is a good old fashioned callus shaver, and it’s a purchase I’d never made prior to CrossFit. But the hand-weirdness doesn’t stop there…
Sometimes, we put glue on our hands.
I learned early on in my CrossFit career that taking care of your hands is absolutely essential, but sometimes, no amount of callus-shaving or taping can help. I remember doing “Murph” for the first time and realizing a few dozen pull-ups in that my hands weren’t going to come out of the workout unscathed. If you’re unlucky enough to cause damage mid-WOD like I did, and you’re anything like me, you finish the workout anyway. And it hurts. A ripped hand in the middle of a workout isn’t just painful that when it happens; rips take days to heal. A teammate introduced me to medical glue, and now, on high-rep pull-up workouts, it’s an easy way for me to make sure my hands are protected. It’s meant for skin, so it’s non-toxic, and it’s an ideal extra layer of protection for those of us who don’t like to tape our hands every time.
We have love/hate relationships with specific women and fallen soldiers.
Fran. Grace. Helen. Cindy. Diane. If you’ve been involved with CrossFit long enough, odds are you’ve completed most of the benchmark “girl” WODs at least once. Some of these names strike fear into the hearts of CrossFitters, (Fran and Elizabeth for me), but if the movements or time domains are in your wheelhouse, they can be downright fun (I love Isabel and Grace). Regardless, the “girls” unite all of us; everyone knows what their Fran time is, or the first time they were able to do Nancy as prescribed. Learn more about the different “girls” on CrossFit.com.
Then, there’s Murph. DT. Randy. The Seven. Manion. They’re not just names; they’re names that represent something important in the world of CrossFit.
“In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.” (Russell Berger)
Hero WODs are tests of fitness and fortitude, but every Hero WOD has a story and pays tribute to a fallen soldier (or soldiers) involved with CrossFit. Though Hero WODs tend to be unusually physically challenging, it’s fulfilling to do workouts that have meaning attached to them.
We covet body parts that aren’t normally coveted.
“Man, I wish I had her elbows!” and “Why can’t my ankles look like that when I squat?” are both phrases I’ve uttered or heard variations of more than once. It might sound strange to wish you could trade elbows or ankles with someone unless you’re a CrossFitter. Of course, for me, coveting body parts that aren’t normally coveted is more due to what those body parts can help me do in the gym. Fast elbows mean more successful cleans. Flexible ankles mean better squats, pistols and wall balls. Luckily, with the right coaching and mobility work, most of what we covet can become our own reality.
For a specific five weeks out of the year, we attempt to break our browser’s “refresh” button, and we made up a word to describe that behavior.
Leaderboarding. If you’ve taken part in the CrossFit Games Open, you’re likely guilty of leaderboarding. Essentially, it’s the act of checking, re-checking, and re-re-checking the CrossFit Games leaderboard over the course of any period of time. My leaderboarding behaviors tends to peak right around when scores are due at the end of each of the five Open workouts, but I’m certainly guilty of hitting “refresh” even when I know nothing will have changed. But sometimes, it’s about more than just seeing results. I learned that in 2012, on average, a woman in the Mid-Atlantic Region had to finish 85th or better in all five Open workouts to place 48th or better overall. In 2013, that average dropped to 75th, then it increased in 2014 to 85th. If you’re hoping to earn a bid to Regionals, this analysis can be super helpful. It can also make you crazy. Leaderboard with care.
We say a lot of things that, out of context, seem very strange, and/or very inappropriate.
Hearing a variation of, “Your snatch looks amazing today!” is pretty common at CrossFit Love, and at most affiliates I’ve been to. Also, I’ll hear phrases like “I hate Karen!” or “I can’t wait to do Cindy tonight!” To an innocent eavesdropper, CrossFitters might sound more dirty-minded than average, or it might seem they harbor ill will toward specific women. But it’s all just part of the CrossFit lingo.
Alright, I’m sure I missed at least a few things. What else would you add to this list? Send a note to @crossfitlove on Twitter or leave a comment!
MEMBERS: effective immediately there will be a new policy for ‘no-shows’ of the regularly scheduled classes.
You are allowed to miss 1x and after that you will be charged 20$ for every ‘no-show’ without a proper excuse.
There are a number of ways to reach a coach if you feel you need to cancel a session and it is passed the 8 hour mark.
CALL: (267) 687-2858
Many of our classes are filled and we hate to see individuals miss a workout because they were placed on the wait-list when there would have been room for them in a session.
Started From the Bottom
Addressing Ankle and Calf Mobility for the CrossFit Athlete
Joint Mobility is defined as: the degree to which an articulation (where two bones meet) is allowed to move before being restricted by surrounding tissues (ligaments/tendons/muscles etc.) Walk into any CrossFit gym around the world and you will see athletes performing mobilizations as they are prepare to workout. Mobilizing is exactly like brushing your teeth; you can’t afford to miss a day! If you are looking to increase range of motion, rehabilitate old injuries, and reduce injury risk, you should plan on dedicating at least 15 minutes of your day to improving mobility.
As you could probably imagine, the hips and shoulder are areas that are often targeted by athletes. Sure, it’s easy to roll out your back, quads, and hamstrings on foam roller, and say “Ok, let’s do this,” but for the majority of athletes out there dealing with serious biomechanical restrictions, we need to do some extra work.
The most overlooked area of the body tends to be the ankle and lower leg region. From my experience as a Coach and Mobility trainer at CrossFit Love, I can say that a lack of ankle range of motion will seriously inhibit hip function. Although you may be spending 15 minutes per day mobilizing your hips, your ankles will always be the limiting factor in the way you move. In this article I will share with you some techniques that are guaranteed to improve your ankle range of motion.
Banded Ankle Distraction
This is a simple yet effective piece that can be used before, during, and after workouts to increase ankle mobility and hip function. In the first picture you will notice that the band is not directly in line with my foot. With the band pulling a little more laterally, this will mimic the bottom of our squat position, where we aim to have our knees track over our toes.
I am also applying a force to the top of my knee, in attempt to gain more range of motion in the ankle. This does not need to be a static mobilization, but rather, focus on oscillating in and out of end-range. This set up can be performed standing as well, but I prefer to use the box to apply more pressure through my heel.
Remember, we are trying to clear any kind of ankle impingement we may be having, so we absolutely do not want to let our arches collapse while performing these techniques. Keep your entire foot on the ground and drive your knee forward and out. “Oscillate. Rotate. Dominate.”
Voodoo Band Ankle Mobilization
If you’re looking for the most bang for your buck in terms of mobility, the Voodoo band is something that you must invest in. While it may look intimidating at first, the Voodoo band is an intermittent, compression-based joint-mobilization method that incorporates all of the mobility systems simultaneously. Very simply, the Voodoo band works by creating large compression force, while you move your limb into the position that your want to mobilize. For example, in the pictures above, I am mobilizing my ankle in the bottom of a squat; buying myself some much needed ankle dorsiflexion.
A general rule of thumb for the Voodoo band is to start a few inches below or above the that needs to be addressed, keeping a half-inch overlap in the band. Once wrapped, aim to mobilize as much as possible before taking the Voodoo band off. At around two minutes, you may begin to feel tingling, which simply means it is time to disengage from the Voodoo. This is my absolute GO-TO pick for ankle mobility.
Soleus Barbell Smash
As we move upstream from the ankle, we come across the soleus. The soleus and calf take a serious beating from running, walking, playing sports, wearing high heels, and much more. If we are missing ankle range of motion, our calf and soleus are the ones taking the brunt of the force, leading to extreme tightness and a host of other ankle problems. With that being said, it is crucial that we spend time ungluing the tissues throughout our lower leg.
The pictures shown here (barbell and partner smashing) are techniques that can be used once a tolerance is built up along the lower leg. For beginners, I would suggest starting with a foam roller. If it’s been 30 years since you last touched your calf or soleus, be prepared to feel an extreme amount of discomfort.
During your soleus smash, you can place your opposite foot on top of your shin to apply a greater force onto the roller, barbell, or lacrosse ball. A slight rotation of the shin will allow you to catch the inner/outer portions of the soleus and calf which may be more or less problematic for you. Hunt around for trigger points, and once you find them, terminate them.
Plantar Surface Smash
For those of you experiencing Plantar Fasciitis, or any kind of foot pain, this mobilization is vital. This can be performed with a lacrosse ball, baseball, dog toy, or any other miscellaneous item you have lying around. Start with pressure on your forefoot and work way down to the heel SLOWLY; looking for trigger points as you travel down your foot. This is a perfect mobilization for jobs that require you to sit, as you can slide a shoe off and keep a lacrosse ball under your desk.
Posterior Tib Smash
The musculature throughout the lower leg and calf is directly responsible for controlling ankle movement. If the tissues upstream from the ankle are junky, ankle mobility will be inhibited. This mobilization can be performed with the handle of a kettlebell or lacrosse ball, by applying a downward force into the medial portion of your soleus and calf. Once your come across a stiff spot, keep the force applied and rotate your ankle. Your main concern here is targeting the muscles and tissues that run along your tibia.
All of the mobilizations listed above can be performed for two minutes per side, or until noticeable change has stopped. If you are serious about improving your running, squatting, Olympic lifting, and explosiveness, you will add these techniques to your daily mobilizations. Without efficient ankle and soleus function, your hip mobility will be directly inhibited. Our bodies are amazing machines, and while we may be able to work around biomechanical faults, we must remember that daily body maintenance is critical for a life full of health and wellness. Grab a foam roller, lacrosse ball, or barbell, and smash away.
This Saturday, April 5th will be the Philly Spring Cleanup. Following the cleanup, CrossFit Love will be hosting a Paleo Potluck. The 2014 Open is over and the weather is going to be beautiful so anyone who comes out to clean and help out is welcome to join the potluck.
The Spring Cleanup will begin at 9am. We will be cleaning up Front Street and Canal Street, and painting the downstairs.
Level 1 & 2 will be doing CrossFit total all day long if you are interested in that.
Feel free to bring family members, loved ones, or best friends. There is a sign-up in the gym in regards to attendees and foods. Make sure you check it out and write down what you plan to bring. We will have a grill ready so feel free so bring things that may need to be cooked.