SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK


For time:

45 kettlebell swings (53/36#)

45 wall ball shots     (20/14#)

30 kettlebell swings

30 wall ball shots

15 kettlebell swings

15 wall ball shots





According to strength coach Joe Meglio, "Thoracic Spine Mobility is an afterthought to many athletes. Much like hip mobility, thoracic spine mobility is usually awful in most athletes from sitting way too much. Sitting at a desk or computer all day promotes a kyphotic posture which is detrimental to athletic performance and your squat!

How do you know if you need more thoracic spine mobility?
  • Inability to get the elbows directly under the bar
  • Forced shoulder external rotation
  • You are falling forward in the squat
  • You are turning the squat into a good morning"

The topic of Thoracic Spine mobility comes up fairly often.  If your shoulders are bothering you during any kipping motion it may be that your thoracic spine needs mobility work.  If your shoulders feel as though they're ripping away from your body during overhead squats you may need thoracic spine mobility work.  If you cannot straighten your arms when lifting them overhead you may need thoracic spine mobility work.

Making you aware is the first step to improving your thoracic spine mobility.  Heck, before CrossFit I didn't even know I had a Thoracic Spine.  Imagine my surprise when I found out it needed to be "mobile".  Looking back, I really wish I had listened to my mother when she told me not to slouch.  Of all the things I got beaten with the wooden spoon for, slouching wasn't one of them.  I see now it should have been.  While it's fashionable to assign blame to someone else nowadays I will assume responsibility and work on my thoracic spine mobility….as much as I'd like to blame my mom for my poor overhead squat.  Just kidding Mom.  You can put the spoon away.

Your assignment, should you choose to accept, is to read the below posts courtesy of the San Diego Center For Health, Anthony Donskov (who shows, on video, a couple of mobility exercises I haven't seen elsewhere) and Mark Sisson, always a wealth of good information.  And please click on the Mobility WOD banner in the upper left hand corner of this website for further mobility workouts by San Fransisco CrossFit coach and Doctor of Physical Therapy, Kelly Starrett!—-George


Thoracic Spine–Why Mobility Matters   "Because shoulder mobility is closely tied to thoracic mobility, before we can consider the movement of the shoulder, we must look at the posture and movement of the thoracic spine. Patients with poor thoracic extension often present with impingement (secondary) issues. Therefore, improving thoracic spine mobility will also improve shoulder mechanics."San Diego Center For Health

T-Spine And Shoulder Health: A Linked Issue   "There is currently a major buzz going on in the strength and conditioning field centering on the concept of thoracic spine mobility. Coaches are actively seeking ways to build mobility in this anatomic region in order to reduce lumbar rotation and enhance scapular stability."Anthony Donskov

The Importance Of Thoracic Spine Mobility  By Mark Sisson of Mark's Daily Apple

How To Improve Thoracic Spine Mobility  By Mark Sisson of Mark's Daily Apple

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