How serious do you take your stretching?
Do you stretch on a regular basis or is it something you only do when you have an extra few minutes here and there?
Do yourself a huge favor and check out ROM WOD - www.romwod.com - This is a great resource used by your coaches
Following a regular stretching and mobility protocol like this will help:
BOOST YOUR PERFORMANCE
Increased range of motion can generate power and promote efficiency of functional movements through improved position and posture.
OPTIMIZE YOUR RANGE OF MOTION
Range of Motion is optimized through the strengthening of ligaments and tendons while simultaneously removing excess fascia through specific stretching routines.
ACCELERATE YOUR RECOVERY
Recovery is increased through the natural release of hyaluronic acid while simultaneously resetting the central nervous system.
One of the most important tips I can give you is to keep up with your stretching. These benefits could help you improve your flexibility, which could improve your performance while also helping you reduce your risk for injury. All of these benefits are less likely to happen if you do not stretch on a regular basis.
Ultimately, whether your goals are either lifestyle or performance related stretching may be beneficial. For more information on stretching and what types of methods to use, schedule a goals meeting with one of your CrossFit Hard Coaches at your earliest convenience.
What would be the very first thing you would do if you won the lottery?
Warm Up 3
2 Minutes of Single/Double Unders
3 Inch Worm Progression
10 Scorpions (5 Per Side)
10 Slam Balls
10 Air Squats
10 Air Squat Hold Bottom - 3 sec
10 Air Squat Jumps
Quad Foam Roll
Calf Smash Roll
Hip Flexor Band Stretch - Squat Rack
Squat Hold - Squat Rack
Take 15 minutes to build to a heavy Back Squat x 3 reps
Metcon (3 Rounds for reps)
For Max Reps:
3 Minutes of Back Squat
Rest 90 seconds
3 Minutes of Rowing for Calories
Rest 90 seconds
3 Minutes of Burpees
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Tabata 1 legged burpees - Alternate legs each round for 8 rounds total
Out of Town WOD
5 ROUNDS FOR TIME: RUN 400M SPRINTS,