Riding The Mobility Wave

Hey everyone!  I know it seems like we’ve been pushing mobility tons at the gym (’cause we have), but that’s only a reflection of its massive importance. If you haven’t noticed recently, we’ve added some super cool/helpful mobility posters to the back wall of our gym (above the recently color-coded dumbbells!). They are straight from the man himself, Kelly Starrett. He’s the official CrossFit mobility guru. Essentially, if he’s speaking, you listen (assuming you are trying to get better). The five posters cover the most critical of areas that tend to limit our progress as CrossFitters. Included are:

  • “Pressing: Dipping/Push-up/Bench”: Trouble during pressing movements?  Loosen up those shoulder sockets for optimum mobility.
  • Trainer example: All


  • “Squat/Deadlift/Pull”: Rounding your back lots while picking heavy stuff up off the ground?  Having trouble getting deep? Look no further.
  • Trainer example: Jake Mannion, Nick Robles


  • “Running”:  Injuring yourself while running?  Fixing it might be as simple as rolling out neglected, but important, muscles.
  • Trainer example: All


  • “Front Rack/Receiving Position”:  Do the words “elbows up!” strike fear in your heart?  Turn your weak front squat into a strength.
  • Trainer example: Andrew Perry


  • “Pressing: Overhead”: Having trouble staying hollow while holding a bar overhead?  This one’s for you.
  • Trainer example: Jeremy Kinnick, Andrew Perry


I’ve included examples of the CFK trainers who struggle with each category.  More than anything it’s to show you they, too, need work.  You may even have noticed many of our trainers consulting, and putting to use, the many mobility exercises offered on the posters.  I know for certain you’ll find Jeremy Kinnick devoting at least an hour every morning to a handful of them.  Believe me when I say that the importance of mobility isn’t lost on even the most accomplished CrossFitters.  At the same time, we realize that not everyone has an hour to put towards mobility every day, but certainly 10-20 minutes daily is more than doable.


The posters list several exercises for each problem area.  You’ll find that, at one point or another, we’ve covered many of them in class, so you may already be familiar with them.  Each has a small description located next to it.  If you still have questions regarding a specific movement be sure to ask a trainer.

*Useful Tip: Choose the poster that represents your biggest problem area, then select no more than 3 movements to focus on.  Spend at least 2 minutes in each position.  Go a week doing them, then repeat with different.  After you’ve tried them all, stick with the ones you found to work best for you.  Hit them every day.


Jake is a Head Trainer at CrossFit Kinnick. He has been CrossFitting for 8 years and has been a Trainer at CrossFit Kinnick for 6 years. His Certifications include: CrossFit Level 2 Instructor, USAW Sports Performance Coach. He earned his BA in Political Science from Cal Poly Pomona.