from John “Mac” McGriff

My Peeps,

If you have seen the different lengths of PVC & foam around the gym & you thought we were building some bizarre church organ you were…wrong.

Pre & Post WOD we will become more strict with our “myofascial release” & Post WOD stretching.
This will help with most surface aches & pains, improve recovery, & improve performance. These two areas are generally neglected the most & both have huge impacts on our goals.

If you haven’t “MYO’d rolled” before now is the time to start. The blue foam is great for beginners & most folks can try the PVC on the LOWER BODY fairly quickly as well. Be careful with the PVC as you advance to back & upper body therapy…it’s intense!!!
http://www.owresource.com/recovery/smr.php

As for stretching, we need to focus on this primarly POST WOD. I know we do the “samson” PRE-WOD & it plays an important role there as well. The Samson stretch when done correctly is a quick, deep, dynamic lunge “stretch” combined with a good upper back and shoulder “stretch”. Make sure your front foot is far enough forward that it isn’t riding out over your foot. Your front knee should be at a 90 degree angle. Sink down onto your back knee and place that leg as far back as you can comfortably get it. Sink down at the hips and feel a great stretch in the front hamstrings and glutes and the back quadriceps. Interlace your fingers and push your palms to the sky. Really work the stretch in the upper back and shoulders.

The Samson serves mainly to prepare our posterior chain for the WOD by “firing” all the muscles, tendons, ligaments, arteries, nerves, veins that are utilized on our “back side”

POST WOD (even at home) PNF stretching has made a huge difference for me in several areas. As a firefighter we wear 60lbs of gear, a 30lb air pack, & a helmet sometimes for hours. Over the years this has caused “wear & tear” on my lower back & neck. I found PNF a couple years ago & am now a huge believer. Here are a few links you you to review:
http://www.thestretchinghandbook.com/archives/pnf-stretching.php
http://www.sport-fitness-advisor.com/pnfstretching.html

Your homework will be to do your own research & we will do a “I’ll show you mine if you show me yours” session (no Sanjeeda it’s not what you think). Come tell or show me what MYO and/or PNF movement you have found & I’ll “trade” one of mine with you as well.