I like to use foam rolling a lot to help gain new range of motion for my clients.  It’s fast and easy to do.  It’s also a great option for people who have pain with stretching or at their end range of motion.  In these folks we can gain motion without causing more pain or irritation.  Here are 2 ways we can gain even more effectiveness with this intervention

1: Pre-stretch the target muscle

  • If the objective is to gain more length in a given muscle it makes sense that adding a stretch to the rolling can help. Eg: When rolling your hamstrings stretch them by bending your toes towards you.

2: Contract the opposing muscle group

  • Contracting the opposing muscle group will force relaxation of the target muscle through a concept called reciprocal inhibition.  Use this technique to gain new range when rolling. Eg: When rolling your quad flex your hamstring to relax your quad and gain new range.

For a practical example feel free to ask any of your coaches to demo.

Happy rolling,

Coach Graham

 

WOD 011016

What is more important than a good night's sleep?

Today is a Fresh New Day

Fresh Start

Think Happy Thoughts

Exercise

Drink Plenty of Water

Don't just eat - Fuel your body

Be Healthy and Happy!!!

 

***DUE TO OUR CAR PARK RESEMBLING A SALT FLAT AT THE MOMENT PLEASE BRING A CLEAN PAIR OF INDOOR ONLY SNEAKERS FOR YOUR WORKOUTS. WE REALLY APPRECIATE EVERYONE HELPING TO KEEP THE GYM CLEAN DURING THIS MUCKY TIME!!!***

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Power Snatch

Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, FULL SNATCH

Prepare for the WOD...

Metcon (AMRAP - Rounds and Reps)

AMRAP 10 mins
30 Double Unders
15 Snatches (Men: 75lbs, 34kg Women: 55lbs, 25kg)

Cash Out

Alternate Between:
Hollow Rock
Superman Hold
Perform 30sec Hollow Rock
Rest 15sec
Perform 30sec Superman
Rest 15sec
5 Rounds

Out of Town WOD

10 ROUNDS FOR TIME: 10 WALKING LUNGES 10 PUSHUPS

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