Mobility: What, When, Why, Where, and How – CrossFit and Fearless

Mobility: What, When, Why, Where, and How


Mobility: What, When, Why, Where, and How

Hi Fearless Family!

Happy New Year! I hope 2020 is off to a great start for everyone! This week we are going to talk about the importance of mobility and the 4 W’s (and the H) in regard to it. As a refresher, the 4 W’s and the H I am talking about are what, when, why, where, and how. For those of you who say I am missing one, the implied “who” is pretty much everyone in this scenario!

What: What is mobility?

As defined, mobility is the ability to be moved or move freely and easily. As commonly used within the CrossFit space, mobility is typically used as an umbrella term for active recovery methods such as static stretching, foam rolling, self-myofascial release with a lacrosse ball, following a “mobility” app or routine, or something like yoga.

When: When Is the best time to work on mobility?

               There are many “best” times to work on mobility. Some sources say that you should work on this before a workout, some sources say after a workout, some say first thing every morning, and some say right before bed. To me, the best time to work on your mobility is any time that you can. What is most important the fact that you work on your mobility at all. Just putting forth the effort is the most important thing. If you can only fit it in at a certain time, then that is the best time for you to work on mobility.

Why: Why is this important?

               One of the underlying basics of CrossFit is body positioning and moving your body with intention. Whether it be gymnastics, weightlifting, or cardio we work through certain body shapes, postures, positions, and movement patterns. Having good mobility allows us to reach each body position, move our body properly, freely, and easily. As defined above mobility is the ability to move freely and easily, thus it is one of the most important parts of CrossFit.


Where: Where on my body is most important?

               Do you have a certain part of your body that tends to be less flexible or less mobile? Do your shoulders limit you from properly holding a barbell overhead? Do your hips prevent you from squatting below parallel? If you have a certain area of your body that is less mobile than others, that is the most important part of your body to focus on. If you have a “sticking point” in your mobility, you want to make a plan and get through it.

How: How do I work on my mobility?

               There are many ways! My personal favorites are using a foam roller or a lacrosse ball to work on tight muscles and knots. Other options include: ROMWOD (offered as part of your CrossFit and Fearless membership), yoga, stretching, mobility routines found online, and many more!

If you need any help or ideas to work on your mobility, you can always find me on social media or in the gym!

Thanks for reading and get stretching!

Coach Derec

IG: @derec.thompson

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