ROLOATHLETICS

10/27/2025

Imagine EVERY single time you’re doing weightlifting you are intensional with your positions and pause just an extra second in positions.

Take two identical people and have one just lift and touch n go every time with reckless abandon and have person 2 pause and reset each time.

I’d put my money on person 2 to have better positions, and be a more sound mover when fatigue sets in.

There is a time and place for touch n go but if you’re cranking weightlifting specific pieces - move like a weightlifter.

12/19/2024

The 2nd to last slide is the movement I would do if I was short on time and could only choose one!

What I love about mobility is that you get results immediately.

You can literally feel the change.

These are my top movements I’ve learned from .mobility and use before getting below parallel!

My squat has never felt better.

Enjoy and let me know your favorites!

02/03/2024

Hey everyone my buddy who owns a company who makes gymnastics grips and other leather goods for CrossFitters was hit by a drunk driver a few days ago. If you have the means to help him out here is the link:

While going to his girlfriends family a drunk driver performed a u-turn on the highway… Rodrick Lopez needs your support for Aaron Basave hit by drunk driver

03/21/2023

Rolosquad - I have decided to dive deep into the mobility world.
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I went to college for Kinesiology, got my CrossFit Level 3, have worked with world renowned weightlifting coaches, CrossFit games coaches, and NOW an incredible mobility coach.
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Mobility has ALWAYS interested me but my knowledge of it has been developing slowly.

I have done a ton of research, studied, listened, watched, and after over a decade I finally feel like my understanding is blossoming.
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I recently started working with .mobility and .coach.v

The relationship is going to be special because already after a short time I have learned so much.
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I’ve realized that SO MANY programs focus too heavily on passive range of motion.

While this is great for GETTING into positions - It does not help much with being STABLE in those positions.

The problem is that approach does not cause lasting change AND when loaded in a new position you risk injury because the lack of strength/stability.
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Pictured above is my athlete who has struggled with ankle mobility, hip, etc…
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Before, we focused on SOME strengthening through range of motion - but heavily on passive range.

In 2 weeks of focusing PRIMARILY on strength THROUGH range of motion you can see a huge improvement.
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I’m not only excited to work with .mobility for myself and improving MY own performance - but to learn and help all the athletes I work with.
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Reminder to always continue learning and try new things!

12/25/2022

For Christmas we gave ourselves ridiculously high heart rates.
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12 days of Christmas is more brutal than I remember.

11/20/2022

You already know! Saturdays hit different!
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10/29/2022

10am Saturdays wods are the best!
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Special guest 😍!
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Next week we will be doing a workout programmed by !!!

It will be all seated.
Anyone can come.

10/24/2022

Good job on your first ever CrossFit competition!
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Cannot wait to make a plan and get you to your goals!

10/09/2022

This Saturday crew PUT IN WORK!
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It was a brutal one!
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See you next Saturday team

10/02/2022

Saturdays 10am for all HQ members! Don’t miss out.
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Look how much fun is having! Her and shawna finished the workout literally seconds before this photo.
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Really though - nothing better than to suffer a little with your friends to start your Saturday!

I freaking love these people.

09/27/2022

Muscle up primer! In-depth!
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I see athletes get their first muscle up and a few days after walk into the gym - don’t warm up - do no primer - and attempt multiple muscle ups.

They get frustrated and claim, “I can’t do them anymore.”
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This is equivalent to hitting a new backsquat PR - waiting a few days - walking into the gym - slapping it on with no warm up - and going for it.

You are setting yourself up for failure.
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In this video I go over my favorite primers. You can also incorporate these into your training to get you closer to ring muscle ups - or help you gain the ability to do multiple!
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Top of ring hold - stability
Bottom of the ring hold - stability
Dips - movement specific
Toes through ring - kip
Ring pull up - timing
Jumping muscle up - movement specific
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Give some of them a try and have fun! Let me know how it goes.