K-Star Mobility Seminar Recap

Jul 23rd, 2012

K-Star Mobility Seminar Recap

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Kelly Starrett mashing Candace’s thigh.

Last Friday, I visited Norcal Crossfit to check out the Crossfit Movement and Mobility Course with Kelly Starrett.  Kelly wants to educate all crossfit athletes so that they are better able to have healthy, high-performing bodies.  Most of us have issues in the way that we move, and not dealing with them will eventually lead to pain, diminished range of motion, injury, and most important, DECREASED FORCE PRODUCTION.  

A few things I learned that you may or may not find interesting (not in any particular order):

Kelly Likes:

  1.  Midline stability
  2. Proper position
  3. Candace’s Muscles
  4. Proper Hydration
  5. Movement integrity

Kelly Dislikes:

  1. Wide stance burpees
  2. Sleep deprivation
  3. Poor posture
  4. Waiting for pain to start before addressing movement issues
  5. Ice

Fixing all the issues in your body may seem overwhelming and impossible.  The take home is this: spend 10-15 minutes every day on your mobility.  Pick 2-3 things to do, each for at least two minutes (per side).  An example of this would be to roll around on a lacrosse ball on your glutes for two minutes on each side, then do a glute stretch and the couch stretch for two minutes on each side.  That is all.  Try it for a month and see if your squat gets better.


  1. marsabrina July 23, 2012 at 4:18 pm

    please elaborate. why doesn’t he like ice?

  2. Dawn July 24, 2012 at 4:52 am

     I was deliberately vague in the hopes that someone would ask a question about something!!!  

    There is some evidence that ice and NSAIDs may reduce the body’s ability to heal itself.  Kelley posted a video that goes into depth about all this if you are interested:  http://www.youtube.com/watch?v=0UmJVgEWZu4 (Steve posted this link yesterday).  What do you think?  And does Gary remind anyone else of Larry David?