A Runner’s Best Friend

Lateral Lunge

Running is great… said a handful of people. Once.

Just kidding, running is a major life skill and takes a level of mental toughness that is rivaled by few things. It is also hard on the entire body because of its highly repetitive nature and short range of motion.

When we take that into consideration, it is easy to understand why running generates the most “over-use” injuries with respect to modes of exercise. It isn’t dangerous, but it will break down the body over time, unless…

The lateral lunge is a great way to give the body full range of motion and do so in a totally different plane of movement.

Don’t let your body panic! Give it what it wants so you can keep doing what you love.

Good luck and #keepmoving


CrossFit Open 19.1 – Keys to Success

Push-Pull City

It is obvious that the arms will be balanced with a push and a pull. But do you realize that the legs should also be going through a push and a pull?

The squat portion of the wall ball is a push/drive through more of the anterior chain muscles (quads), whereas the row should be more of a pull from the glutes and hamstrings.

Confused?… No worries, check out the video and learn how to dominate this workout.


  1. Deadlift the Row
  2. Squat the Wallball
  3. Find a pace and don’t look back
  4. But before you do that… mobilize
  5. Hamy stretch
  6. Pigeon Stretch
  7. T/s foam roll for front rack/squat shape

Good Luck and #keepmoving


All in One!

Squatting Runners… A Great Catch-All Mobilization

If you are strapped for time, then this is a perfect stretch for you to get all of your lower body tissues stretched and prepared for activity. And yes, it does attack just about all of your “front and back” muscle groups when done correctly.

Good Luck and #keepmoving!

How to Shovel Snow

It can either be a great workout, or the beginning of a major injury.

Shoveling snow is an inevitable reality for just about everyone in the Midwest. Fortunately it doesn’t hit St. Louis often and generally not in large quantities.
Yet, once every few years we will get dumped on and it is critical to know how to shovel snow efficiently or you may find yourself hurting in a bad way.

This video highlights some technical awareness points for shoveling snow. Hopefully it will help you make the task a solid exercise and avoid a significant injury.

How to Shovel Snow from Jared Vananne on Vimeo.

How to Shovel Snow from Jared Vananne on Vimeo.

Good Luck and #keepmoving


Shoulder Pain Fix – Part 2

What Does My Shoulder Need?

Just like a car needs attention regarding gas, oil, and alignment, the body needs attention regarding balance and correction of joints, muscles, AND movement/posture. Neglecting one breaks the efficiency loop!

The previous post discussed the importance of driving blood flow to the shoulder muscles with “mashing”. But without taking it a step further, we are missing the idea of creating change to complete a healing cycle and change the system toward stability.

This video discusses the importance of stretching or mobilizing after the mashing sequence. There are many stretches, but these two will get just about everything you need in the shortest amount of time.

Shoulder Fix – Step 2 from Jared Vananne on Vimeo.

Good Luck and #keepmoving,