SMR for the CrossFit Named WODs

After more than a year of requests from the CrossFit community, we now have a list of the SMR movements for each of the benchmark named workouts. Feel free to download the Adobe PDF and print or email it to share with whomever you choose. We want you to perform better so that you can raise the level of competition out there.

3-2-1…GO!

Click here to download the list of SMR for the Girls

Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Fran or any other WOD.

Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying on top of it.

Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck!

Click here to download the list of SMR for the Heroes

Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Murph or any other WOD.

Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying your body on top of it.

Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck!

May 7, 2010  Tags: ,   Posted in: Crossfit, SMR Therapy, Therapy, Workouts  One Comment

Adobe PDFs of the CrossFit Named WODs

If you’ve ever wanted a quick and easy reference for the workouts with girl or hero names, well here they are!

Click either link below for a printable list of the named workouts from CrossFit.

Printable SMR movement recommendations for these same workouts are coming soon!

The CrossFit Girls Click the previous link to download a high-quality printable copy of the workouts below.

The CrossFit Heroes Click the previous link to download a high-quality printable copy of the workouts below.

May 3, 2010  Tags:   Posted in: Crossfit, Workouts  One Comment

Soleus work for tight calves

Here is some raw footage from a SMR Coaches Clinic at CrossFit One World.

May 1, 2010  Tags: , ,   Posted in: SMR Therapy, Therapy  No Comments

100 Day Challenges

Each Challenge includes 100 days of doing 1 repetition on day 1, 2 reps on day 2, 3 on day 3 and so on until day 100 in which you attempt 100 reps as fast as possible. Pick a single movement (push ups, squats, sit-ups, thrusters, etc.) and do it for 100 days.

April 30, 2010  Tags:   Posted in: Workouts  No Comments

Just wanted to give Network Fitness some Love!!

Steve F hanging with some friends


When I first came to you with my tendonitis issues I couldn’t do anything active; my doctor was contemplating surgery!!

On day one you introduced me to SMR and had me rolling out in our first session. I was thinking to myself: “Is this Cajun crazy? Rolling around on …some foam and a ball is going to save me from surgery?” Needless to say, I was so wrong! After only a few months I’m at about 90% – running and being active again! My gut also thanks you. Soon enough I’ll be doing 1,000 burpies and 300 over-head squats!

Thanks for all your Help Jeff & Carolyn!

April 30, 2010  Tags:   Posted in: SMR Therapy, Testimonials, Therapy  No Comments

Interview with Jeff: What is SMR?

This short interview was conducted just prior to the SMR Coaches Clinic at CrossFit Invictus in San Diego. Jeff was asked to describe what SMR is, and why would you want to do it. He gives brief explanations to the science and methodology of self-myofascial release. If you aren’t doing it, you should be! Watch the video to learn more.

Bike Wear World filmed this interview. They’re big fans of SMR, and Jeff appreciates their help promoting it to the public. Thanks, Sami!

Want to share this video? Look below for the URL and the embedding script.

URL :

http://www.youtube.com/watch?v=aJUz4xvnHXs&feature=player_embedded

Embed:

<object width=”425″ height=”344″><param name=”movie” value=”http://www.youtube.com/v/aJUz4xvnHXs&hl=en_US&fs=1&”></param><param name=”allowFullScreen” value=”true”></param><param name=”allowscriptaccess” value=”always”></param><embed src=”http://www.youtube.com/v/aJUz4xvnHXs&hl=en_US&fs=1&” type=”application/x-shockwave-flash” allowscriptaccess=”always” allowfullscreen=”true” width=”425″ height=”344″></embed></object>

February 21, 2010  Tags: ,   Posted in: SMR Therapy, Therapy  No Comments

We’re NASM approved!!!

 
 
Our 2-Day SMR Coaches Clinic will not only provide you with valuable self-therapy techniques for you and your clients, but will also almost complete your educational requirements to maintain your trainer credential (and you get $200 worth of SMR products). We can now offer 1.6 of the 2.0 Continuing Education Units (CEUs) that NASM-certified trainers require to maintain their certification credential.
 
So come check us out the next time you get a chance and let us help you help yourself and your clients. We look forward to seeing you soon!
NASM Provider

Earn 1.6 NASM CEUs

Learn New Techniques and Get Great Stuff, too!

February 10, 2010  Tags:   Posted in: Certifications, SMR Therapy, Therapy  No Comments

2010 Resolution: Give You What You Want

Shoulder Problems?

Starting this week, we are taking requests for what YOU want to see described in words and shown in video. Take your pick from whatever area of the body most interests you…do you have pain following workouts in your IT Bands? Does your knee dip inwards when you squat deep (with or without pain)? Do you have trouble reaching all the way overhead without tilting your hips or arching your back?

Pick the area of the body that troubles you, and Jeff will setup a sample program of SMR and corrective functional exercise strategies in keeping with the CrossFit method. We want to hear from you, so leave your comments below.

January 5, 2010  Tags: , ,   Posted in: SMR Therapy  4 Comments

SMR for 091229

Here is a fascinating and easy-to-read over view of human tissue, Davis’s Law, plyometrics, elasticity of tissues and plasticity: http://www.begin2dig.com/2009/06/plastic-vs-elastic-when-talking-about.html

Continue working on your “trouble area.” What differences do you notice? Post comments regarding your progress.

December 29, 2009  Tags: , ,   Posted in: SMR Therapy  No Comments

SMR for 091228

The RF Flex SMR exercise for the quads.

Now that you have found your “trouble area,” you need to work it every day until it is no longer your trouble area. If you don’t yet know how to work through the muscles in that area, click here to download the SMR Introduction. You will get your best results by applying gently increasing levels of pressure to the tightest knots in your muscles for at least 30 seconds. Autogenic inhibition takes at least 20 seconds, but can take much longer. It is the physiological response that causes your muscle knots to relax.

It takes your muscles at least 3 weeks to remodel the number of sarcomeres (the smallest functional units within the muscles) so that the tight and shortened muscles stay lengthened and allow more functional movement, so STICK WITH IT!

December 28, 2009  Tags: , ,   Posted in: SMR Therapy  No Comments


Videos, Slideshows and Podcasts by Cincopa Wordpress Plugin