7 July 2014
Collage of several of Gray’s muscle pictures, by Mikael Häggström (User:Mikael Häggström) (Photo credit: Wikipedia)
Throughout the years there have been many different approaches to fitness warm-ups and stretches. Researchers and fitness professionals are always studying new ways to prepare the body for optimal performance and as a result, the standards are constantly evolving.
You may have noticed as of late our programming includes 3 different modalities of stretching. We choose to combine small doses of mobilizing, static and dynamic stretching to increase your range of motion and set you up for success in the day’s WOD.
– Mobilizing: Our muscles are supposed to glide past each other, but typically they are wound tight due to constant use, load, stress and posture, to name a few. To mobilize, we ‘unglue’ our bound up muscles by applying pressure from an outside source to unstick them. This frees our muscles to glide once again, rather than move as one bunch. (Ex: sticky rib, super sumo groin stretch)
– Static stretching: The goal of static stretching is to lengthen tight and short muscles by easing into the point of tension and holding the position for 30 seconds to 2 minutes. This type of stretching should always be revisited after your workout to boost recovery. (Ex: Palm stretch, Tricep band stretch)
–Dynamic stretching: These stretches are functional based movements that are form specific and gradually take you to your limits in range of motion. (Ex: Leg swings, Dislocates)
Keep in mind these crazy stretches we’re teaching you are designed with your performance in mind. If you slough your way through them, you are only lowering your chances for a new PR and increasing your chances for injury. But, if you commit to the prescribed stretches with as much focus as you do the timed WOD, you will see a consistent rise in your capabilities. Stretch on, stretchers!
8 July 2014
Establish a 3 rep max in 5 sets
HSPU’s (on dumb bells; holding handles)
- 3 Quick Ways to Feel Better Before Competition (nicksarantis.com)
- Massage Therapy Improves Flexibility (massageenvy.com)