VOODOO FLOSS - ITS MAGIC!!!

The father in My Big Fat Greek Wedding always prescribed Windex as a cure all. Well, Voodoo Floss has been mine and I’ve been seeing great success with many people who have been curious enough to give it a go after seeing me use it.

Out With the Old & In With the NewVoodoo Floss helps break up intramuscular junk to allow for greater mobility and blood supply to the area. By squeezing the muscle in a tight wrap then forcing it through ROM, friction between muscle fibers helps break up fuzz, scar tissue, lactic acid and other junk in those tiny places that foam rolling and lacrosse ball techniques can’t address.

Healing & Cleansing Power

When you release the band, a rush of blood washes through the muscle not only bringing it nutrients for growth and healing but also clearing out all that junk you just broke up. This is also true for injury recovery and can be used to aid the healing of strained tissue.

Stretching Those Hard to Stretch Places

To work elbows and knees and the little pieces within, wrap one band above and one band below the joint then do some squats or push-ups. When you put the joint through ROM with bands anchored on either side, they stretch everything in between which can greatly improve not only joint ROM but also pain, stiffness and tendonitis.

 

Good to Go vs. Probably a No No

Good: shoulders, arms, elbows, wrists, hands, thighs/hamstrings, calf, ankle, foot

No No: head, face, neck, chest, torso, abdomen, back, over knee cap (this one is your call but I don’t think it feels very nice)

Test and retest the ROM and/or do one side and compare it to the other the first few times you Voodoo so you can see what a difference it makes. After you’re a pro, you can wrap more than one body part at a time and come up with your own movements and motions with them on depending on your needs and what feels like it works best for you.

For more information about Voodoo Floss, check out MobilityWOD and hear the master of the floss himself describe and demonstrate its many benefits.

Here's to flossing away your aches and pains!!!

Coach Graham

WOD 092716

Whats the heaviest object you've every lifted?

***Please reserve classes on Wodify. This will subsequently require you to not only reserve your classes on Wodify but sign-in when you arrive as well.

Once 15 reservations are made for any class, any other reservations will be placed in an overflow queue. Any reserved spots that are no-shows or unsigned in at the time of class will be given to members on overflow present.

This is not only for the obvious reason of making sure we have adequate member-to-coach staffing but also to begin evaluating our staffing and class needs to add and adjust where needed. Our goal is not only continuous improvement but also anticipating that need ahead of time where we can, and without data/feedback from you all, it’s not possible.

Here is a guide on how to reserve your classes:

https://wodify.zendesk.com/hc/en-us/articles/209426137-How-do-I-make-a-reservation-for-a-class-

Warm-up 1

5 Minute Jump Rope

3 Rounds:
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
10 OHS
10 Jackknives
30 Russian Twists

Deadlift (Max Effort)

Deadlift x 3 reps (with PERFECT posture and mechanics)

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 2 minutes between lifts

Metcon (AMRAP - Rounds and Reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 10 reps
155/105 lbs Deadlifts x 5 reps

Rest two minutes between sets

Metcon (AMRAP - Rounds and Reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 10 reps
135/95 lbs Hang Cleans x 5 reps

Rest two minutes between sets

Metcon (AMRAP - Rounds and Reps)

Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 10 reps
95/65 lbs Hang Snatches x 5 reps

Rest two minutes between sets

Cash Out

100 Russian twists with a med ball

Out of Town WOD

HANDSTAND 5X 30 SECONDS. RUN: 2X 800 METERS FOR TIME. DO THE HANDSTANDS FIRST. REST AND RECOVER AND DO THE RUNS WITH A REST IN BETWEEN THAT IS AS LONG AS IT TOOK YOU TO RUN YOUR FIRST 800.

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